Definition
Insomnia is a prevalent sleep disorder where an individual finds it difficult to fall asleep, remain asleep, or may wake up too early and struggle to return to sleep. This results in poor rest quality, leading to daytime fatigue, irritability, mood disturbances, and impaired concentration
Types of Insomnia
1. Acute Insomnia – Short-term sleep difficulty lasting a few days to weeks, often triggered by stress or sudden lifestyle changes.
2. Chronic Insomnia – Sleep disturbance occurring three or more nights a week and persisting for over three months.
3. Onset Insomnia – Trouble initiating sleep.
4. Maintenance Insomnia – Difficulty staying asleep or experiencing frequent awakenings.
5. Comorbid Insomnia – Associated with medical or psychological conditions such as depression, anxiety, or chronic pain.
Causes of Insomnia
Lifestyle factors:- Irregular sleep schedule, excessive screen exposure, caffeine or alcohol intake.
Psychological factors: Stress, anxiety, depression, trauma.
Medical conditions: Asthma, arthritis, heart disease, hormonal imbalances.
Environmental factors: Excessive noise, light, uncomfortable bedding, or shift work.
Naturopathic Management of Insomnia
Naturopathy aims to correct the underlying causes of insomnia, such as stress, nervous system imbalance, and unhealthy lifestyle patterns, through safe, drug-free therapies.
1. Massage Therapy
Massage relaxes muscles, improves circulation, and activates the parasympathetic nervous system. Research shows it enhances serotonin and melatonin production, aiding restful sleep.
Examples: Head massage, neck and shoulder massage, full body massage.
2. Hydrotherapy
Water-based treatments calm the nervous system, reduce stress hormones, and regulate body temperature to prepare for deep sleep.
Examples: Warm foot bath, neutral spinal spray, spinal bath, wet packs.
3. Acupuncture
By stimulating specific meridian points, acupuncture balances the hypothalamus-pituitary-adrenal (HPA) axis. Studies reveal it regulates neurotransmitters like serotonin and GABA, reducing hyperarousal and improving sleep efficiency.
4. Yoga Therapy
Yoga combines postures, breathing practices, and meditation to calm the mind, reduce anxiety, and restore circadian rhythm. Scientific evidence highlights its role in promoting melatonin secretion and improving deep sleep.
Asanas: Bal asana, Supta Baddha Konasana, Viparita Karani, Savasana.
Pranayama: Nadi Shodhana, Bhramari.
Meditation: Yoga Nidra, deep relaxation techniques.
5. Diet Therapy (Indian Options)
A wholesome diet supports the nervous system and sleep cycle.
Include: in diet
Tryptophan & magnesium-rich foods: Pumpkin seeds, sesame seeds, almonds, peanuts, soy/tempeh/tofu, curd, moong, masoor, chana, oats.
Low–moderate GI carbs: Hand-pounded rice, jowar, bajra, ragi rotis, rolled oats, sweet potato.
Leafy greens & vegetables: Spinach, amaranth, drumstick leaves, banana stem, beetroot, gourds, carrots.
Fermented foods: Homemade curd, buttermilk (daytime), idli, dosa ( breakfast/lunch).
Sleep-supportive fruits (evening): Banana, kiwi, tart cherry (if available).
*Traditional remedies: Warm milk with nutmeg, jaggery with nutmeg.
*Music therapy
Avoid: Tea, coffee, alcohol, smoking, heavy or late-night meals,Mobile ,TV etc.
Submitted by:
Dr. Rama Mitra
NCYC, Joka