Effective and Sustainable Ways to Treat Insomnia

In today’s society, with increasing pressure from work and life, many people—especially the youth—are experiencing more difficulty sleeping and prolonged insomnia. Various home remedies for insomnia, such as lifestyle changes, meditation, and exercise, can improve overall sleep quality and help achieve better sleep. These changes do not have the side effects associated with sleeping pills and provide longer-lasting benefits over time.

1. Safe and Effective Home Remedies for Insomnia

Home treatments for insomnia are often considered safe, convenient, and cost-effective. Some effective methods include:

1.1. Remedy #1: Mindfulness Meditation

Mindfulness meditation involves slow, steady breathing while sitting quietly. This practice focuses on observing your breath, body, thoughts, emotions, and sensations as they arise and fade away. It offers numerous health benefits alongside a healthy lifestyle that promotes better sleep. Research from 2011 showed that mindfulness meditation significantly improved insomnia and overall sleep patterns among participants who practiced weekly and at home for several months. A practice session of 15 minutes in the morning or evening can help treat insomnia.

1.2. Remedy #2: Repeating a Mantra

Repeating a mantra or a positive phrase multiple times can help enhance focus and calm the mind. This practice creates a sense of mental relaxation by soothing thoughts, making it an effective home remedy for insomnia.

In a 2015 study, researchers taught homeless women to quietly repeat a mantra throughout the day and before sleep. Participants who continued this practice for a week reported reduced insomnia.

You can choose a simple, positive, and pleasant mantra. A good mantra allows you to maintain focus on the repetition of the sound, helping you relax and fall asleep. If you find that repeating the mantra causes any negative effects or feelings of agitation, it’s best to stop the practice.

1.3. Remedy #3: Practicing Yoga

Practicing yoga positively impacts sleep quality and serves as an effective home remedy for insomnia. It can reduce stress, improve physical function, and enhance mental focus.

Aim for a few yoga sessions each week, dedicating at least 20 minutes daily. Regularly practicing yoga poses before bedtime can help relieve stress and relax after a busy day. However, if you find any pose uncomfortable, it’s best not to force it, as this could lead to unwanted injuries.

1.4. Remedy #4: Exercising

Exercising boosts overall health, improves mood, aids weight loss, and provides more energy, making it a simple home remedy for insomnia.

In a 2015 study, participants who exercised at least 150 minutes per week for six months significantly reduced their insomnia symptoms, as well as symptoms of depression and anxiety. To effectively use exercise for insomnia, aim for at least 20 minutes of moderate activity each day, and consider adding strength training or high-intensity aerobic exercises a few times a week. Always assess your health status before starting any exercise to choose appropriate activities and minimize the risk of injury.

1.5. Remedy #5: Massage

Research from 2015 found that massage therapy improves sleep quality and daytime dysfunction while reducing pain, anxiety, and depression.

While massage is generally safe for treating insomnia, it’s important to consult a doctor if you have specific health issues. For instance, if your skin is sensitive to creams or oils, test them on a small area before use.

1.6. Remedy #6: Magnesium

Magnesium is a natural mineral that helps relax muscles and reduce stress. Recent studies suggest that magnesium supplements can be an effective home remedy for insomnia.

In a 2012 study, participants who took 500 mg of magnesium daily for two months reported fewer insomnia symptoms and improved sleep patterns. The maximum dosage is 400 mg for men and 300 mg for women, taken in two doses or as a single dose before bed.

However, magnesium supplements can cause digestive side effects like stomach discomfort or acid reflux, so it’s best to take them with food. Additionally, avoid continuous use; take breaks for a few days every two weeks.

1.7. Remedy #7: Lavender Essential Oil

Lavender is known for its mood-enhancing and pain-relieving properties and is an effective treatment for insomnia.

A 2014 study found that lavender oil capsules improved sleep for individuals with depression when used alongside antidepressants, also reducing anxiety and leading to better sleep quality. You can take 20 to 80 mg of lavender daily or use it as directed.

Another option is to add lavender essential oil to a diffuser, spray it on your pillow, or drink lavender tea. However, taking lavender can have side effects like headaches, nausea, vomiting, or constipation.

1.8. Remedy #8: Using Melatonin

Melatonin can help you fall asleep faster, improve sleep quality, and is an effective home remedy for insomnia.

A 2016 study found that melatonin significantly improved sleep in individuals with cancer-related insomnia, with further improvements noted over a period of 7 to 14 days. The recommended dosage of melatonin ranges from 1 to 5 mg taken 30 minutes to two hours before bedtime.

When starting, it’s best to use the lowest effective dose, as higher doses may cause side effects like depression, dizziness, headaches, irritability, and nighttime awakenings. Melatonin is generally considered safe for short-term use as a treatment for insomnia.

In addition to these common remedies, those suffering from insomnia might also consider appropriate micronutrient supplementation through intravenous methods. This can be one of the quickest and most effective ways to address insomnia caused by various issues. However, it’s essential to conduct such treatments under the supervision and guidance of a qualified healthcare professional to ensure both effectiveness and safety.

2.Some Considerations When Applying Insomnia Remedies

In addition to the home remedies mentioned, here are some important considerations for treating insomnia:

• Change Your Sleep Position or Schedule: Maintain a regular sleep and wake time each day, and try to avoid napping during the day.
• Avoid Large Meals or Excessive Fluid Intake at Night: Eating heavy meals or drinking too much liquid can disrupt sleep.
• Stay Active During the Day: Regular physical activity can promote better sleep.
• Limit Alcohol and Caffeinated Beverages Before Bed: These can interfere with your ability to fall and stay asleep.
• Practice Relaxation Techniques: Engaging in relaxation exercises can help calm the mind before bed.
• Use Sleep Medications Cautiously: In some cases, doctors may prescribe sleep medications for short-term use. However, these can have side effects, such as low blood pressure, anxiety, and nausea. Therefore, sleep medications should be used sparingly and not for more than 10 consecutive days.

If insomnia symptoms persist for several weeks or worsen, it’s important to seek medical advice. Chronic insomnia may be a sign of underlying health issues, such as diabetes, asthma, arthritis, thyroid disorders, cardiovascular diseases, musculoskeletal issues, neurological conditions, respiratory problems, or hormonal changes related to menopause.