Tried everything? Still, having trouble snoozing off? Let us get to the root of that. Say goodbye to your reliance on sleeping pills as a desperate measure. Let us help you follow through useful home remedies for insomnia. A healthy relationship with your insomnia starts from you – the changes you make on your own, and consistently follow through.
Insomnia is one of the most common issues associated with sleep problems. One in four women and one in seven adults reportedly suffer from the symptoms of insomnia. Are you unable to fall asleep, no matter how exhausted you are? Is it difficult for you to go back to sleep once you wake up in the middle of the night? Do you lay in bed for hours after that, just anticipating sleep? Do you feel groggy right after waking up due to your sleep quality through the night? If the answer to at least three out of those four questions was yes, you have insomnia.
What are the Causes of Insomnia?
Think of insomnia as the root of a bigger problem for yourself. Become your own detective or PI. What is engendering all these sleepless nights? When did this start in the first place? Let us try to remember all those details. Yes, it is all in the details! Insomnia causes can vary, based on whether you have short-term or long-term insomnia. So, the first step would be to determine what your insomnia causes are. Let’s dive right into it.
The Difference Between Short-term and Long-term Insomnia
You may have short-term insomnia, like situational insomnia (for days or week) or episodic insomnia (for one to three months) because of:
· Abrupt changes in the sleep cycle, due to travel or work
· Other health complications
· Uncomfortable and noisy sleep environment
· Fluctuating sleep routine
· Midnight snacks
You may have long-term insomnia, like persistent insomnia (for at least three months) or recurrent insomnia (at least two insomnia episodes over a year) due to:
· Mental health disorders, like PTSD, Anxiety, and depression
· Side effects of medication
· Medical conditions
· Other sleeping disorders
· Caffeine, nicotine or alcohol
Medical and Psychological Sources of Insomnia
Medication for depression, blood pressure regulation, asthma, pain killers, anti-allergy, or cold and weight-loss products contain stimulant properties. But health conditions can also cause insomnia. Like asthma, hyperactive thyroid, Alzheimer’s, cancer, Parkinson’s Disease, diabetes, chronic pain, and restless leg syndrome. Sleep apnea, or circadian rhythm disturbances because of jet-lag or the late-night shift at work, can also contribute to developing insomnia.
The Link Between Anxiety and Insomnia
Anxiety can cause insomnia or vice versa. This relationship between anxiety and insomnia can lead to chronic insomnia. Short term anxiety can cause anxiety-induced insomnia – insomnia disappears once the source of anxiety is resolved. Anxiety disorders like generalized anxiety disorder (GAD), panic disorder, and post-traumatic stress disorder often cause long-term insomnia. Fortunately, there are organic solutions to insomnia.
Home Remedies for Insomnia
· Natural Supplements like Melatonin & Valerian can help you sleep better. They are a better alternative to sleeping pills due to their side effects.
· Aromatherapy: Inhale oils and massage them onto your skin, like lavender, sandalwood, and bitter orange, to name but a few.
· Make the bedroom a quiet, cold, and dark space, only associated with sleeping. Try not to do any other stimulating activities like working or exercising there. Avoid such activities before bed.
· Avoid taking naps, and stick to your sleep cycle
· Avoid specific meals and drinks before bed, like too many liquids, alcohol, heavy evening meals and caffeine
When to See a Doctor and Get Help for Insomnia
Is it still not getting any better for you? If yes, therapy might be the right option for you. Therapy for insomniacs can be extremely beneficial. There are a variety of therapies available to cope with this.
Cognitive Behavioral Therapy (CBT)
CBT modifies negative thought patterns, emotions, and behavioral patterns. It is known to treat chronic insomnia without exhibiting any risks or side effects, unlike with medication. It helps you deal with what is causing insomnia. Like chronic pain, stressful situations, emotional trauma, and establish realistic goals.
To book an appointment for yourself for insomnia with MindShift Psychological Services,
Sleeping meditation has a very refreshing outcome for people with insomnia. It puts you in this state, being not fully asleep and not fully awake either. It is precisely between the two, which is called Yogic Nidra. It is used as a relaxation technique for the body. It can make you feel refreshed right after waking up and prepare you to start your day better, as this can have similar effects on a person as slumber.
Do you think this may benefit you? If yes, check out thison our website for more details, and book an appointment with MindShift Psychological Services.
Is your traumatic experience keeping you awake at night? If so, then EMDR might be the right type of therapy for you. One of the therapists of MindShift Psychological Services will discuss your past in full depth with you, to delve into how to move past it. It is an eye-centric therapy called eye movement desensitization and reprocessing therapy. You must follow the therapist’s hands with your eye movements. It can transform your emotional take on certain traumatic events. It can also change how you perceive your past, present, and future – again; these are reasons you may be insomniac. Getting to the root of it will combat insomnia too.
Psychotherapy for individuals & Teletherapy
Do you need help managing your stress by talking it out with someone? It is a form of talk therapy that can help overcome just that, mood disorders, anxiety disorders, and depression.
You can talk to a MindShift Psychological Services, too, from your home’s comfort, if your busy schedule makes you feel too overwhelmed to meet a therapist physically. It is a very convenient yet effective option.
Therapy for Veterans
Do you always feel like you are about to burst, or have a breakdown? Post a military career, transitioning back to civilian life can be super challenging. Often, the trauma associated with such a job is overlooked and not given as much importance as it should be given.
This type of therapy at MindShift Psychological Services assists veterans in dealing with Post-Traumatic Stress Disorder (PTSD), which they may have developed for various reasons that include having flashbacks, nightmares, or intense uncomfortable sensations at the thought of reliving that traumatic event or experience. It can cause insomnia.
focuses on having a healthy relationship with insomnia itself and the process of healing with depression, panic disorders, sleep terrors, hopelessness, and crying spells – all of which contribute to developing insomnia.
If you or someone you know may benefit from this type of therapy, please contact MindShift Psychological Services to.
MindShift Psychological Services include various other therapies, too, like depression therapy, trauma therapy, LGBTQ+ therapy, and more. For more details to determine which type of therapy suits you best or book an appointment with a mental health professional, visit