Sleeplessness & Insomnia – A Guide to Natural Remedies

Sleeplessness & Insomnia – A Guide to Natural Remedies

Sleep is considered to be one of the pillars of life which is responsible for health and overall well-being. Unfortunately, around 30% of adults experience insomnia, making this a common challenge and a hindrance to good health for a very large part of the population. Over time, we’ve seen this translate into a huge industry of sleeping pills that can be found in every grocery store, pharmacy, and even convenience stores. However, there are many downsides to the use of certain sleeping aids, including both supplements as well as prescribed medications.

In this article, we will go over several highly effective and clinically-tested natural solutions for sleep that work well and have little to no side-effects.

What causes sleep issues

Stress  – this can lead to overthinking and a feeling of anxiousness or uneasiness which can hinder sleep. Stress related conditions such as anxiety can severely impact sleep.

Irregular sleep patterns through habit or changes in work hours.

Caffeine and stimulant use – consuming caffeine or energy drinks after 3pm can keep one awake for extended periods of time.

Using electronics before bed can also lead to irregular sleep patterns and long-term it can lead to trouble falling asleep.

Medical conditions such as sleep apnea and restless leg syndrome can make it difficult to fall asleep as well as to get a sufficient amount of sleep.

Medications such as amphetamines, corticosteroids, asthma medications, antihistamines, beta-blockers, antidepressants and caffeine-containing medications can interfere with sleep.

The connection between sleep & disease

When we sleep, our bodies go into a phase of rebuilding and restoring. This is crucial for longevity, health, and proper physiological functioning. It is also needed for the recovery of both everyday wear and tear as well as disease.

A lack of sleep is linked to an increased risk of developing a wide-range of conditions such as:

• Metabolic diseases
  
• Heart disease
  
• Hormonal imbalances
  
• Cognitive impairment
  
• Gastrointestinal issues
  
• Reduced life expectancy

These conditions mostly occur due to a cascade of hormonal alterations that occur when we don’t sleep, such as:

• Decreased growth hormone – leads to fat gain, muscle loss, bone loss, and reduced tissue repair.
  
• Increased insulin resistance – leads to prediabetes and eventually diabetes type 2.
  
• Increased cortisol – leads to weight gain, high blood pressure, and weakened immune function.
  
• Decreased leptin – this prevents the feeling of satiety, which leads to overeating and weight gain.
  
• Increased ghrelin – this leads to increased hunger, overeating, and eventually weight gain.
  
• Decreased testosterone – this leads to reduced libido, decreased muscle mass, and mood disturbances.

Ayurvedic Understanding Of Sleep

In Ayurveda, human physiology is understood via the concept of Doshas or bodily humors. These are known as Vata, Kapha, and Pitta. Each of these refer to specific physiological systems and functions associated with them. The functioning of these doshas are dependent on several factors such as genetics, diet, lifestyle, habits, and other daily activities.

The imbalance of Doshas is the primary cause for the development of disease as the pathophysiological processes occur through them. Therefore, it is important to understand how they work and how to keep them balanced.

Doshas are regulated by certain qualities. By consuming foods, herbs, and drinks that possess these qualities, it can increase the activity of the dosha associated with those specific qualities. Activities that involve these qualities can also do the same. By consuming things or engaging in activities with opposite qualities, it can reduce the activities of these doshas.

Functions of Doshas & Their Qualities

Vata

Vata is responsible for functions of movement such as circulation, nerve impulses, breathing, blinking, urination, defecation, movement of muscles, motor functions in general, etc. It’s also responsible for movement of thoughts, quick ability to recollect memories and ability to process sensory perception.

Qualities of Vata: lightness, dryness, coldness, mobility, subtlety, and roughness.

Pitta

Pitta is responsible for functions of digestion, assimilation, and enzymatic activity. It also controls perspiration, sweating, skin complexion and quality, the function of vision, and certain hormonal activities. Mentally, its function is to maintain sharpness of intellect and the understanding of information. 

Qualities of Pitta: heat, sharpness, lightness, oiliness, and fluidity.

Kapha

Kapha is responsible for the formation of the body’s physical structures, maintenance of the stability of body parts, proliferation of new cells, and growth.. It controls lubrication of the joints and moisture within the body and the skin. Physical strength and the strength of bodily systems such as the immune system are also dependent on kapha. Mental stability, storage of information, and calmness are the mental functions of kapha.

Qualities of Kapha: heaviness, stability, smoothness, coldness, and oiliness.

The Connection of Doshas & Sleep

Each of these doshas have specific roles to play in each stage of sleep. The induction and stability of sleep is controlled by kapha; rapid eye movement (REM) is controlled by Vata and enables the consciousness to go into a deeper part of the mind in order to experience dreams; pitta is responsible for the release of the restorative hormones that only function during sleep such as human growth hormone.

How Imbalanced Doshas Impact Sleep

Excess Vata

When Vata is in excess, it can cause difficulties with falling asleep, excessive thoughts at night, anxiety, light sleeping, constant waking up at night, insomnia, restless leg syndrome, etc.

If you experience this, you can try consuming a dinner with the opposite qualities of Vata such as a slightly heavy meal that is nutrient-dense, warm, and moist. A meal such as salmon cooked with ghee and heating spices such as black pepper, ginger, and cinnamon along with steamed vegetables. You should also avoid excessive exercise or other physical activity at night.

An excess of Vata can also lead to a reduction in Kapha which both result in similar symptoms.

Excess Pitta

When pitta is in excess, it can lead to waking up at night, violent dreams, night sweats and hot flashes, irritability, and waking during the times at which the body needs to rebuild – 10pm to 2am.

If you experience any of this, you can consume a dinner that has the opposite qualities of Pitta such as a colder meal, with no heating spices or fermented products, that is slightly heavy and a bit dry. Such as a turkey sandwich or some sweet potato cooked with ghee. Avoid watching any stimulating TV shows or vigorous activity at night.

Excess Kapha

When kapha is in excess, it can cause lethargy, troubling waking up, non-restful sleep, oversleeping, and even daytime sleepiness.

If you experience any of this, you can consume a dinner that has the opposite qualities of Kapha such as a warm, dry, light meal that is cooked with spices and little oil such as a spicy lentil soup. Try to avoid excessive snacking, ice cream, and heavy foods. You can also take a walk after dinner to prevent a build up of kapha after the meal.

Keep in mind that this is a very basic explanation of the doshas and their impact on sleep. The control of these doshas can sometimes require a lot more than just the use of certain foods and activities in order to be balanced. This requires the assistance of an Ayurvedic doctor or practitioner.

Importance Of Maintaining A Sleep Schedule

Maintaining a consistent sleep schedule is needed to synchronize the body’s internal clock, known as the circadian rhythm. This regulates sleep-wake patterns and various biological processes. By maintaining the same sleep and wake times, you can improve sleep quality as the body adjusts to the normal sleep habit. This consistency also helps regulate the timing of hormone production and release – melatonin for falling asleep and cortisol for waking up. 

Additionally, by remaining consistent with our sleep, it allows the body to correctly regulate the metabolic and sex hormones which helps to reduce the risk of the development of metabolic diseases such as diabetes and obesity. It also helps allow the brain to function normally in order to manage stress levels, support proper decision-making skills, and maintain overall mental well-being. 

Daily Practices To Support Healthy Sleep

In order to fall asleep, stay asleep, and maintain a good sleeping schedule, there are several practices that can be done to help your body and mild relax as well as things to avoid in order to prevent excessive mental activity and/or the inability to relax.

• Avoid caffeine after 3 pm.
• Avoid alcohol use as much as possible as it interferes with neurochemistry.
• Practice mindfulness meditation as this has been found to reduce the stress hormone cortisol and to help induce a state of calmness and relaxation.
• Massaging the feet with warm sesame oil, ashwagandha oil, or walnut oil is an age-old Ayurvedic remedy for inducing sleep.
• Walnut oil or kshirabala oil can also be massaged into the scalp to help one fall asleep. Both of these oils are known for their sedative properties.
• Breathing exercises, also known as Pranayama, can be useful to help relax the nervous system. Bhramari and Ujjayi pranayama specifically are known to assist with calming the body and mind and helping one fall asleep.
• Avoid excessive artificial light, cellphone or laptop screens, or TV at night. You should be in a dark, cool, relaxed environment to allow your body to relax.

Remedies for Sleep

There are multiple ways to help one fall asleep and stay asleep. Some of these are related to foods and others to medicinal herbs and supplements. 

Foods That Induce Sleep

Walnuts

Walnuts contain naturally occuring melatonin – the hormone that puts us to sleep. It also contains an amino acid known as tryptophan. This amino acid converts to 5HTP, then serotonin, and eventually melatonin – thus compounding the effect of the melatonin already contained in these nuts. In an eight-week controlled clinical trial, patients consuming walnuts experienced improved sleep quality and fell asleep faster. They also experienced less daytime sleepiness (see study). Walnuts have also been found to improve male fertility, reduce the effects of stress, and improve cardiovascular disease risk-factors.

Tart Cherry Juice

Much like walnuts, tart cherries also contain naturally occuring melatonin and the amino acid known as tryptophan. In a double-blind placebo-control clinical trial, patients who consumed tart cherry juice experienced a significant elevation in melatonin levels along with an increase in sleep time and sleep efficiency (see study). Tart cherries also offer a wide-range of other health benefits such as reduced muscle pain after exercise, reduced levels of uric acid and pain relief in patients with Gout, as well as reduced inflammation.

Kiwifruit

Kiwifruit, or Kiwi, is well known for its rich vitamin C content, however, it is also rich in serotonin (which converts to melatonin), melatonin itself, and tryptophan – making it the perfect food for sleep. Kiwi has also been studied in multiple clinical trials for its sleep benefits and has been found to significantly increase sleep time and sleep efficiency, while simultaneously reducing night time awakenings (see study). Much like walnuts and tart cherries, Kiwi also has a multitude of additional benefits such as reduced cholesterol and platelet aggregation – meaning it is also good for preventing heart disease.

Even though the use of food for improving sleep seems somewhat simple, it is important to note that it is easy to make small mistakes that can hinder your ability to experience the benefits of these foods, such as the consumption of caffeine after 3 pm, inadequate sunlight exposure, long-term use of certain medications, etc.. There are also certain underlying conditions that can prevent the proper absorption of nutrients such as acid reflux, hypochlorhydria, IBD, IBS, etc. Therefore, it is highly recommended that you work with a practitioner who can help manage these conditions and avoid habits of lifestyle factors that hinder progress so that you are able to benefit from these foods and get a good night’s sleep.

Herbs That Improve Sleep

While sleeping-inducing foods may be a good option, medicinal herbs can also also help and in some cases, work more efficiently. When it comes to medicinal herbs, there are a wide-range of options, each of which have very specific effects which can help us better target underlying factors that could be leading to sleeplessness, such as anxiety and stress.

Valerian

In Ayurveda, Valerian is known as Tagara and is used for reducing Vata and Kapha. It is one of the primary herbs used to induce sleep and can be used on its own or in combination with other herbs. Valerian contains compounds known as iridoid glycosides which stimulate opioid receptors and help with the release and formation of serotonin. This helps to calm the mind by inducing a feeling of relaxation which helps you to fall asleep. People who take valerian also can experience incredibly vivid dreams while enjoying the benefit of deep sleep. In a clinical trial, supplementation with Valerian was found to improve sleep quality, latency, efficiency, and total sleep time while also reducing the symptoms of anxiety and daytime sleepiness (see study).

Ashwagandha

Ashwagandha is one of the most popular Ayurvedic medicinal herbs and a commonly used additive in many supplements for stress, muscle building, and sleep. It is also a highly effective vata-reducing herb. The use of Ashwagandha as a sleep aid goes back centuries, hence the derivation of its botanical name – Withania Somnifera. The name Somnifera means “Sleep inducing”. Ashwagandha is most well known for its ability to reduce the stress hormone known as cortisol and has been found to effectively treat stress-related neuropsychiatric disorders such as anxiety, depression, and insomnia (see study). This herb has also been found to significantly improve strength, immune function, and cognitive function. Given that anxiety and excessive thoughts are common causes of sleeplessness, Ashwagandha becomes the perfect solution as its anxiolytic benefits are quite profound as seen in a multitude of studies (see study). Ashwagandha has also directly been studied for its ability to treat insomnia and has been found to significantly improve multiple parameters of sleep such as sleep onset latency, quality, and efficiency (see study).

Chamomile

Chamomile is an age-old remedy for falling asleep. Much like Valerian and Ashwagandha, this herb is also a potent remedy for anxiety and stress in addition to sleeplessness. It is very effective for reducing both Pitta and Kapha. Chamomile is also an effective pain killer which is particularly useful for period pains (see study) and breast pain (see study) in women – a common cyclical issue that can keep women awake at night. Additionally, it has also been found to improve the symptoms of PMS, another troublesome condition that can hinder sleep (see study). Chamomile has also been found to efficiently treat insomnia and with improvements seen in sleep quality, onset latency, time asleep, night time awakenings, and sleep efficiency (see study).

Need for a structured sleep program and guidance

The causes and potential remedies for sleep problems vary from person to person as each individual has specific needs, causative factors, and concurrent health conditions. For this reason, it is highly recommended to be on a personalized sleep program along with the guidance of a qualified and experienced practitioner to help you meet your sleep goals. For example, herbs like Ashwagandha and Valerian are poorly metabolized in individuals with acid reflux, dyspepsia, and constipation. Foods like tart cherries may cause diarrhea in individuals with inflammatory bowel disease. Walnuts are high in fat and hard to digest for people with liver or gallbladder issues. 

Having a personalized program and a practitioner that is familiar with how to navigate these conditions is essential for getting effective results with little to no side-effects.