Sleep Problems & Insomnia

What is insomnia?

Insomnia means regularly having trouble falling asleep, staying asleep or waking too early, and feeling unrefreshed during the day. The NHS notes that most adults need about seven to nine hours of sleep, and that insomnia often gets better by changing sleep habits. Short-term insomnia often follows stress, illness or travel. When it lasts three months or more, it is called chronic insomnia.

Common causes

• Stress, worry or low mood.
• Irregular bedtimes, shift work or late nights on screens.
• Caffeine, nicotine or alcohol, especially later in the day.
• Heavy or late dinners.
• A noisy, bright or warm bedroom.
• Pain, frequent urination at night, hormonal changes or some medicines.
• Sleep disorders such as sleep apnoea or restless legs.

Habits that support better sleep

1. Wake up at the same time every day, including weekends.
2. Get daylight and some activity in the morning.
3. Keep tea and coffee to the earlier part of the day.
4. Eat dinner two to three hours before bed.
5. Put screens away for the last hour and keep the bedroom dark and cool.
6. If you cannot sleep after about 20 minutes, get up, do something quiet in dim light, and return when sleepy.

How natural care may help

• Sleep-routine coaching. A personal plan built around your hours. See Mental Well-Being & Sleep Care.
• Yoga nidra. Guided relaxation lying down. See Yoga Nidra and our beginner's guide.
• Slow breathing and bhramari. To quieten the mind before bed.
• Gentle evening yoga. Forward bends, supported postures and shavasana.
• Calming therapies. Such as shirodhara, padabhyanga and kansa thali.
• Counselling. For worries that keep you awake. See Counselling.

What the research says

Changing sleep habits and behaviours is the recommended first approach for chronic insomnia in mainstream medicine. NCCIH reports that relaxation techniques, meditation and yoga may help some people sleep better, with modest effects. Natural care at Arogyam Sutra is complementary. Please keep seeing your doctor, keep taking prescribed medicines, and tell the clinic about every medicine and supplement you take.

Further reading

• Insomnia, NHS
• Sleep disorders: in depth, NCCIH