Insomnia is an increasingly common condition in both young adults and middle-aged individuals. When not getting enough sleep, the body easily falls into a state of fatigue and difficulty concentrating, severely affecting overall health and work productivity. In this article, My Auris shares practical, easy-to-apply knowledge, combining lifestyle, diet, and natural therapies to help you gradually regain good sleep.
What is Insomnia?
Insomnia is a condition where individuals have difficulty initiating sleep, difficulty maintaining sleep, or wake up too early and cannot fall back asleep. This is not merely a temporary manifestation but can become a prolonged disorder if not properly addressed. Insomnia reduces sleep quality, affecting overall health, work performance, and mood.
Sleep is a vital biological need, just like eating and breathing. An adult needs about 7–8 hours of sleep each night for the body to recover and maintain alertness throughout the day. When sleep is disrupted, the entire physiological and psychological system can decline.
There are two main types of insomnia: acute insomnia (lasting less than 1 week) and chronic insomnia (lasting more than 1 month). Acute insomnia is often caused by factors such as stress, environmental changes, caffeine use, or circadian rhythm disruption. Chronic insomnia is typically a consequence of anxiety, depression, neurological disorders, or other underlying medical conditions. Regardless of the form, insomnia causes feelings of fatigue, instability, and difficulty concentrating.
Insomnia doesn’t just cause disturbances during the night. It increases the risk of occupational accidents, memory impairment, and affects the immune system. Many people with long-term insomnia also have a higher risk of developing cardiovascular diseases, diabetes, and psychological disorders such as depression.
Symptoms of Insomnia
Early identification of insomnia symptoms will help you promptly find natural solutions to combat insomnia, limiting prolonged negative impacts:
Difficulty Falling Asleep Despite Feeling Tired
One of the most common signs of insomnia is lying in bed for a long time but being unable to sleep. Even if you have turned off your phone, turned off the lights, and created an ideal bedroom environment, your mind remains tense, constantly thinking, and unable to relax your nervous system. This is a phenomenon where the brain is out of sync with the body in the process of regulating the biological clock.
Frequent Waking During the Night
You might fall asleep but then wake up after 1 to 2 hours and find it difficult to fall back asleep. This situation repeats multiple times during the night, leading to fragmented, shallow sleep and leaving you tired in the morning. If accompanied by feelings of anxiety or stress, this could very well be a sign of chronic sleep disorder.
Waking Up Earlier Than Intended and Unable to Go Back to Sleep
Many people with insomnia cannot sleep until morning; they often wake up earlier than their alarm clock and feel irritable, sluggish, and lack enough energy for the new day. This reflects a disturbance in REM sleep – a crucial stage that helps the body recover.
Feeling Tired and Sleepy All Day Long
Lack of sleep prevents the nervous system and other organs from having enough time to recover. Insomniacs often feel tired, lack concentration, are easily irritable, and have reduced work capacity. Prolonged stress can lead to psychological disorders, sometimes depression or anxiety.
Increased Feelings of Stress and Sensitivity to Minor Stimuli
Prolonged insomnia makes one’s psychological state unstable. Even a small noise or work pressure can make you irritable, cause your heart to race, and make you breathe rapidly. This stems from the brain not getting adequate rest, leading to a decline in emotional control functions.
Dull Headaches and Mild Digestive Issues
Deep sleep is when the body naturally recovers and regulates hormones. When you frequently suffer from insomnia, insufficient melatonin is secreted, affecting digestion, internal organs, and even reducing immunity. Mild symptoms such as bloating, headaches, or loss of appetite often appear.
Short-Term Memory Impairment
Insufficient sleep directly affects memory, learning, and information processing abilities. You will easily forget what you just did, have difficulty concentrating, and lose orientation in daily tasks. This is an important sign to recognize early to prevent chronic insomnia.
Is Chronic Insomnia Dangerous?
Prolonged insomnia directly impacts the central nervous system: Sufferers often have difficulty concentrating, are forgetful, irritable, and lose emotional control. These changes increase the risk of mental disorders such as anxiety, depression, or chronic stress. In many cases, patients are unaware of these changes and only realize them when symptoms become evident.
Another serious consequence is the impact on cardiovascular health: Lack of sleep increases blood pressure, affects heart rate regulation, and raises the risk of stroke. Furthermore, melatonin hormone is also disrupted when sleep is unstable, causing biological imbalance, increasing blood sugar levels, and affecting thyroid function and metabolism.
Chronic insomnia also affects immune function: When you sleep less, the body’s ability to produce antibodies decreases, making you more susceptible to infections, colds, and even slower wound healing. The risk of obesity also increases due to loss of control over hunger, cravings, and excess fat accumulation.
Work, study, and social relationships are also disrupted: People with insomnia are easily alienated because they are always tired, lack energy, and are irritable. This creates a vicious cycle: insomnia causes you stress, and stress, in turn, causes insomnia.
5 Natural Ways to Combat Insomnia Without Medication
Start step by step, from adjusting your breath and changing habits to creating an ideal sleep environment. Here are 5 effective natural ways to combat insomnia recommended by many sleep experts and natural therapists:
The 4-7-8 Breathing Technique
This breathing method was developed by Dr. Andrew Weil. The technique is simple but strongly impacts the parasympathetic nervous system, helping you relax immediately.
How to perform:
- Sit or lie in a comfortable position, with your back straight.
- Place the tip of your tongue behind your upper front teeth, and keep it there throughout the exercise.
- Exhale completely through your mouth, making a gentle whoosh sound.
- Inhale through your nose for 4 seconds.
- Hold your breath for 7 seconds.
- Exhale slowly through your mouth for 8 seconds.
Repeat 4 cycles every evening. After a few days, you will feel the difference. This method helps regulate heart rate, calm the nervous system, and reduce stress and anxiety. It is very suitable for those who frequently experience mental stress and have symptoms of sleep disorders.
Drink Herbal Tea
Natural herbs have long been used as a natural therapy to sedate and reduce anxiety. Some popular teas include:
- Chamomile tea: Rich in antioxidants, helps relax nerves, and stimulates natural melatonin production.
- Lotus seed heart tea: Supports sedation, often used in evening wellness routines.
- Passionflower tea, valerian tea: Reduces nervousness, relaxes the body.
Effective usage:
- Brew a hot cup of tea 30 minutes before bedtime.
- Do not add sugar; drink it plain or with a thin slice of ginger.
- Maintain this habit every evening to develop a natural sleep reflex.
Drinking tea correctly will help reduce stress, stabilize the mind, and easily lead to deep sleep without needing medication.
Meditation
Meditation is a method that helps connect the mind with the body. Regular practice helps reduce cortisol, the stress hormone, while also improving brain activity during the REM sleep stage.
Basic meditation steps before sleep:
- Sit on a cushion or a chair, keeping your back straight.
- Close your eyes, focus on your breath.
- Breathe naturally, without trying to control it.
- When thoughts arise, gently bring your attention back to your breath.
Just 10 minutes each evening, and you will feel inner peace, dissipate anxiety, and guide your body into a state conducive to sleep.
If you are new to meditation, you can listen to guided meditation exercises with soft sounds or nature sounds. Meditation helps induce deep relaxation, combat insomnia, improve overall health, and enhance long-term sleep quality.
Maintain a Fixed Sleep Schedule
The biological clock is a decisive factor in sleep quality. Going to bed and waking up at irregular times makes the brain unsure when to secrete melatonin – a crucial hormone for sleep.
How to establish a natural biological clock:
- Go to bed at the same time every night, preferably before 11 PM.
- Wake up at the same time every morning, even on weekends.
- Avoid napping for more than 20 minutes.
- Avoid blue light from phones and TVs after 9 PM.
After 1–2 weeks of maintaining a fixed sleep schedule, your body will adapt and find it easier to fall asleep. This is a folk remedy combined with scientific principles, simple yet highly effective, especially for those with chronic insomnia.
Use Lavender Essential Oil
Lavender essential oil is an aromatherapy treatment that helps relax the nervous system and soothe feelings of instability. Research indicates that this scent increases alpha waves in the brain – a sign of deep relaxation.
How to use:
- Add a few drops to a room diffuser 15 minutes before bedtime.
- Put 1–2 drops on your pillow or a handkerchief.
- Combine with a gentle massage of the forehead area using diluted essential oil.
The effect of lavender essential oil is immediate, helping the body and mind synchronize into a state of rest. This is a natural, non-addictive, side-effect-free therapy that is easy to implement at home.
How to Relax Your Mind Before Sleep?
Here are 6 simple steps you can apply at home to help you relax your mind and sleep better every night:
- Step 1: Turn off electronic devices at least 1 hour before bedtime
Blue light from phones and computers can inhibit natural melatonin, the hormone that regulates the body’s sleep-wake cycle. Instead, you should read a physical book, write in a journal, or listen to soft music. This is the first step to reduce stress and calm the nervous system.
- Step 2: Practice the 4-7-8 deep breathing technique
The 4-7-8 breathing exercise technique involves: inhaling for 4 seconds, holding for 7 seconds, and exhaling for 8 seconds. Repeat 4–8 times before getting into bed. This method helps regulate heart rate, reduce anxiety, and evoke a state of relaxation. You don’t need meditation experience or special skills to perform it.
- Step 3: Meditate for 5–10 minutes
Meditation or guided meditation is a simple way to eliminate negative thought patterns and regulate emotions. You can use a supporting app or simply sit quietly, focusing on your breath. Practicing mindfulness at bedtime gradually forms a healthy lifestyle, effectively helping to combat insomnia.
- Step 4: Use lavender essential oil or herbal tea
Lavender essential oil has natural relaxing and sedative effects. You can put a few drops on your pillow or use a diffuser. Additionally, drinking chamomile tea or caffeine-free natural herbal tea is also a good option to soothe your mind and enter deep sleep. These solutions are not dependent on medication, have no side effects, and are easy to apply every evening.
- Step 5: Create an evening wellness routine
Establish a specific relaxation sequence each evening: tidy your room, wash your face with warm water, gently stretch your body, meditate for 5 minutes. When you repeat this series of activities regularly, your body’s biological clock will understand that it’s time to rest. A clear bedtime routine will enhance sleep quality and help you sleep better every day.
- Step 6: Adjust for a quiet sleep environment
A quiet sleep environment, cool temperature (around 24–26 degrees C), and soft light such as a pale blue night light, help the brain relax more deeply. You can add aromatherapy to the forehead area or soft white noise if needed.
Habits to Form to Improve Sleep Quality
- Establish a fixed bedtime every day
The human body has a mechanism called the biological clock. By going to bed and waking up at the same time every day, the body will naturally adjust its circadian rhythm. Maintaining a fixed sleep schedule is a crucial first step to help sleep come easier and be deeper. Avoid sleeping in on weekends to prevent disrupting your biological rhythm.
- Avoid using electronic devices before bed
Blue light from phone and computer screens can inhibit melatonin production, the hormone that controls sleep. Devices should be turned off at least 60 minutes before bedtime. Instead, you can read a physical book, write in a journal, or listen to soft music to relax your nerves.
- Create a quiet, dark, and cool sleep environment
An ideal bedroom should have dim light, be quiet, and not too hot. The ideal room temperature is around 24–26°C. You can use a pale blue night light, combined with a light scent like lavender essential oil, to create a relaxing atmosphere.
- Limit stimulants and eat healthy light snacks
Do not drink coffee, alcohol, or strong tea after 4 PM. If you feel hungry in the evening, you can have a light snack with sleep-supporting foods like oatmeal, walnuts, bananas, or chamomile tea. These foods provide tryptophan – a precursor to natural melatonin production.
- Light exercise or yoga before bedtime
A few simple yoga poses or the 4-7-8 breathing exercise can help the nervous system relax and reduce stress. Light evening exercise helps the body unwind, regulates deep breathing, and reduces fatigue after a long day.
- Create a “wind-down” routine
About 30 minutes before bedtime, you should establish a familiar sequence of behaviors to repeat every night, such as: washing your face, brewing herbal tea, listening to soft music, meditating. These activities act as a signal to remind your brain that it’s time to rest.
Diet to Support Natural Sleep
Many people with chronic insomnia are unaware that their daily meals are subtly affecting their sleep. Some seemingly harmless foods can stimulate the nervous system, making it difficult for the body to relax. Conversely, a proper diet can be an effective natural therapy to support sleep and overall health.
Prioritize Foods That Support Melatonin and Serotonin Production
Melatonin and serotonin are two key hormones that play a crucial role in regulating sleep and relaxing the nervous system. Some foods can help the body produce these two substances naturally:
- Bananas: Rich in magnesium and vitamin B6, supporting serotonin synthesis.
- Oatmeal: Contains tryptophan, which helps the body produce melatonin.
- Walnuts, almonds: Natural sources of melatonin and brain-beneficial fatty acids.
- Salmon, eggs: Provide vitamin D and Omega-3, which help improve mood and reduce anxiety.
Incorporate these foods into your dinner or a light snack 1–2 hours before bedtime. For example: a warm glass of milk with oatmeal, a few slices of banana, or some walnuts after dinner.
Avoid Foods That Cause Sleep Difficulties and Stimulate the Nervous System
There are some foods and drinks that seem good but are actually causes of sleep disturbances.
- Coffee, strong tea, carbonated soft drinks: contain caffeine, which increases heart rate and keeps the brain awake.
- Dark chocolate: in addition to caffeine, also contains theobromine, which increases nervous activity.
- Alcohol: may initially cause drowsiness but leads to restless sleep.
- Fried, spicy, and hot foods: difficult to digest, can easily cause reflux and disrupt sleep.
Completely limit the above types 6–8 hours before bedtime. If you need to stay alert during the day, drink coffee before 12 PM and replace it with herbal tea afterward.
Eating Times Directly Affect Sleep
Eating dinner too late or too heavily makes it difficult for the body to enter a state of rest.
- Dinner should be eaten at least 2–3 hours before bedtime.
- Avoid eating too much; instead, eat moderately and choose easily digestible foods.
- If you are slightly hungry before bed, have a small snack: for example, a slice of banana, a little warm milk, or almonds.
A healthy diet not only helps improve natural sleep but also contributes to emotional balance, stress reduction, and supports the adjustment of the biological clock. Instead of resorting to medication, you can absolutely apply simple changes in your daily diet to combat insomnia. This is safe, effective, and suitable for everyone, including those experiencing chronic insomnia.
