What is Insomnia
Even though getting enough sleep is one of the most important aspects of health, many people still only dream of having peaceful nights. Insomnia is a prevalent sleep condition affecting millions of people throughout the world, causing them to struggle to get sleep, stay asleep, or wake up too early and feel exhausted. In contrast to irregular sleepless nights, insomnia can be chronic and upsetting, affecting mood, focus, and general quality of life in addition to physical health.
Insomnia, whether caused by stress, lifestyle habits, underlying medical disorders, or mental health challenges, can make nighttime more frustrating than restful. The effects go beyond tiredness; they can impact relationships, productivity, and even long-term health.
This blog will discuss the various forms of insomnia, its signs and causes, and the best strategies to deal with it so you can take back your evenings and get your body back to its normal rhythm.
Types of Insomnia
Acute Insomnia
- Duration: Short-term, usually lasting from a few days to a few weeks.
- Causes: Often triggered by stress, life changes, work pressure, or travel.
- Symptoms: Trouble falling asleep or staying asleep, daytime fatigue.
- Key Point: Usually resolves on its own once the trigger is removed.
Chronic Insomnia
- Duration: Occurs at least 3 nights a week for 3 months or longer.
- Causes: Can be linked to medical conditions (pain, asthma), mental health issues (anxiety, depression), medications, or lifestyle factors.
- Symptoms: Persistent difficulty sleeping, daytime sleepiness, irritability, and poor concentration.
- Key Point: Requires long-term management and sometimes professional intervention.
Onset Insomnia
- Definition: Difficulty falling asleep at the beginning of the night.
- Causes: Often related to stress, anxiety, overthinking, or stimulant consumption (like caffeine).
- Symptoms: Lying awake for long periods before sleep; frustration at bedtime.
Maintenance Insomnia (Middle-of-the-Night Insomnia)
- Definition: Difficulty staying asleep or waking up frequently during the night.
- Causes: Medical conditions, pain, sleep apnea, or stress.
- Symptoms: Waking up multiple times, feeling unrefreshed in the morning.
Terminal Insomnia (Early Morning Awakening)
- Definition: Waking up too early and being unable to return to sleep.
- Causes: Often associated with depression, anxiety, or changes in circadian rhythm.
- Symptoms: Waking hours before intended, daytime fatigue, irritability.
Causes of Insomnia
Insomnia can be caused by a variety of circumstances, including lifestyle, psychological, and medical disorders. Understanding the underlying reason is essential for effective management and treatment.
- Stress and Anxiety
- Worries about work, relationships, finances, or personal issues can make it hard to relax and fall asleep.
- Anxiety may cause racing thoughts at bedtime, preventing the brain from winding down.
- Depression and Mental Health Disorders
- Depression, bipolar disorder, and other mental health conditions often disrupt sleep patterns.
- People may experience early morning awakening or fragmented sleep.
- Poor Sleep Habits (Sleep Hygiene)
- Irregular sleep schedule, frequent napping, late-night screen use, or consuming caffeine/alcohol before bed.
- An uncomfortable sleep environment (noise, light, or temperature) can also contribute.
- Medical Conditions
- Chronic pain, asthma, arthritis, acid reflux, or neurological disorders can interfere with sleep.
- Conditions like sleep apnea or restless leg syndrome directly disrupt the ability to stay asleep.
- Medications and Stimulants
- Certain prescription drugs, over-the-counter medications, and stimulants like caffeine, nicotine, or some cold medications can affect sleep quality.
- Lifestyle and Environmental Factors
- Shift work, frequent travel across time zones, or living in a noisy environment can disrupt the body’s natural sleep-wake cycle.
- Changes in routine or excessive physical activity close to bedtime may also affect sleep.
- Hormonal and Age-related Changes
- Women may experience insomnia due to their menstrual cycle, pregnancy, or menopause.
- Older adults often have changes in sleep patterns, such as lighter or shorter sleep cycles.
What Ayurveda Consider about Insomnia
In Ayurveda, insomnia is commonly referred to as “Anidra,” which literally means a loss of sleep. Ayurveda considers insomnia to be an imbalance in the body’s doshas, or the three basic energies of Vata, Pitta, and Kapha, in contrast to conventional medicine, which mostly concentrates on symptoms.
- Vata Imbalance
- Cause of insomnia: Excess Vata energy (air and space elements) leads to restlessness, overthinking, and difficulty falling asleep.
- Symptoms: Light sleep, frequent waking, anxiety, dry mouth, cold hands and feet.
- Ayurvedic approach: Calming routines, warm oil massages (Abhyanga), meditation, and grounding foods like warm milk, nuts, and cooked grains.
- Pitta Imbalance
- Cause of insomnia: Excess Pitta energy (fire and water elements) creates heat in the body and mind, making it difficult to relax.
- Symptoms: Falling asleep easily but waking up in the middle of the night, irritability, feeling hot or sweaty.
- Ayurvedic approach: Cooling routines, soothing herbs like Brahmi or Shatavari, calming teas, and avoiding spicy or oily foods at night.
- Kapha Imbalance
- Cause of insomnia: Though less common, excess Kapha (earth and water elements) can make sleep heavy or irregular, leading to lethargy or excessive daytime sleepiness.
- Symptoms: Oversleeping, grogginess, congestion, or feeling sluggish in the morning.
- Ayurvedic approach: Stimulating routines, light exercise, dry massages, and lighter evening meals to balance Kapha.
How to Treat Insomnia in Ayurveda
Ayurveda views insomnia (Anidra) not just as a sleep problem, but as a symptom of imbalances in the doshas — Vata, Pitta, and Kapha. The treatment focuses on restoring equilibrium using natural, holistic methods such as lifestyle modifications, nutrition, medicines, and daily routines.
- Lifestyle and Daily Routine (Dinacharya)
- Consistent Sleep Schedule: Go to bed and wake up at the same time every day to regulate your body clock.
- Evening Relaxation: Avoid screens, work, or stressful activities at least an hour before bedtime.
- Abhyanga (Oil Massage): Warm sesame or coconut oil massage calms Vata and Pitta, relaxing the nervous system.
- Yoga and Pranayama: Gentle asanas and deep breathing exercises reduce stress and prepare the mind for sleep.
- Dietary Adjustments
- Warm, Light Dinner: Avoid heavy, spicy, or oily meals at night.
- Sleep-promoting Drinks: Warm milk with nutmeg, turmeric, or a pinch of saffron can induce calm and drowsiness.
- Avoid Stimulants: Reduce caffeine, nicotine, and alcohol, especially in the evening.
- Herbal Remedies
- Ayurveda recommends herbs that calm the mind, nourish the nervous system, and promote restful sleep.
- Meditation and Mindfulness
- Practice guided meditation or mindfulness exercises before bed to quiet the mind.
- Journaling or writing down worries can help release anxiety and prevent overthinking at night.
- Environmental and Sleep Hygiene Tips
- Keep the bedroom cool, dark, and quiet.
- Use light, breathable bedding to stay comfortable.
- Aromatherapy with lavender or sandalwood essential oils can help induce relaxation.
Medicines for Insomnia in Ayurveda
In Ayurveda, treating insomnia does not follow a one-size-fits-all strategy. A skilled Ayurvedic practitioner thoroughly examines your lifestyle, general health, body type, and dosha balance before suggesting herbal remedies. This individualized evaluation guarantees that the treatments target the underlying cause of your sleep issues, assisting you in safely and successfully achieving natural, peaceful sleep. The proper medicines, along with dietary suggestions, lifestyle advice, and mindful exercises, are all part of Ayurveda’s holistic approach to treating insomnia, which goes beyond short-term fixes.
How to Get Rid of Insomnia Naturally?
- Go to bed and wake up at the same time every day, even on weekends.
- Engage in calming activities before sleep, such as reading, meditation, or gentle stretching.
- Use comfortable bedding and minimize distractions like electronics or bright lights.
- Limit heavy, spicy, or sugary foods close to bedtime.
- Avoid vigorous exercise right before bedtime, which can be stimulating.
- Meditation, deep breathing (Pranayama), or mindfulness exercises can calm the mind.
- Reduce exposure to phones, computers, and TV at least an hour before sleep.
Should I See an Ayurveda Doctor, or Is This Something I Can Treat at Home?
Mild or occasional insomnia can frequently be treated at home with lifestyle modifications, appropriate sleep hygiene, stress management, and natural therapies. However, if insomnia persists, interferes with your everyday life, or is caused by underlying medical conditions, you should seek professional help.
Visiting a reputable Ayurvedic clinic in Kerala like Srothas Ayurveda can provide you with a specific assessment based on your body type (dosha), lifestyle, and health status. At Srothas Ayurveda, our skilled Ayurvedic physician suggests the best herbal remedies, dietary changes, and lifestyle habits based on your individual requirements. This guarantees a safe, all-encompassing method for successfully and effectively curing insomnia.