Sleepless Nights? Try This Natural Insomnia Treatment To Sleep Soundly

Insomnia is more than just the occasional restless night—it’s a persistent sleep disorder that can severely impact your physical health, mental clarity, and emotional well-being. If you find yourself tossing and turning night after night, you’re not alone. The good news is that with a natural insomnia treatment, most people can reclaim restful, restorative sleep.

According to a study published in the Journal of Clinical Sleep Medicine, approximately 30% of adults experience symptoms of insomnia, and around 10% suffer from chronic insomnia that interferes with daily functioning.

Its treatment ranges from simple lifestyle changes and natural remedies to cognitive behavioral therapy and medical interventions. The key is identifying what’s causing your sleeplessness—whether it’s stress, poor sleep hygiene, or an underlying health condition—and finding a solution that fits your body and lifestyle.

In this blog, we’ll explore effective, evidence-based insomnia treatments, including natural methods and clinical options. A good sleep is also essential for your weight loss plans. Whether you’re looking to reset your sleep cycle or finally ditch sleeping pills, this article will help you understand your choices and take your first step toward deep, uninterrupted sleep.

What Is Insomnia?

According to the Cleveland Clinic, Insomnia, also known as a sleeping disorder, is a very common medical condition in which a person finds it difficult or cannot sleep at night. Nowadays, it is quite prevalent due to busy schedules and increasing stress levels. But you don’t have to worry—below are remedies and information that can help you understand and manage insomnia better.

Causes Of Insomnia

A number of physical, social, and mental health conditions can cause insomnia, such as:

• Health issues: Conditions like body aches, physical pain, or pregnancy can interfere with sleep.
• Emotional distress: Sadness or feelings of melancholy are often signs of depression, which is closely linked to insomnia.
• Unhealthy habits: Smoking, drug use, or late-night alcohol consumption disrupt normal sleep patterns.
• Caffeine and medications: Excessive consumption of caffeine, certain medicines, and supplements can cause wakefulness.
• Stress and anxiety: According to an NHS article, whether short-term or chronic, stress can both cause and worsen insomnia.
• Screen time: Using laptops or mobile phones late into the night is a major contributor to insomnia.
• Unhealthy lifestyle: Night shifts, irregular eating habits, and lack of physical activity are common triggers. Try this Night shift diet plan by Fitelo for a healthy body.

Symptoms Of Insomnia

Here are some of the most common symptoms experienced by people dealing with insomnia:

• Daytime Drowsiness – Feeling sleepy or sluggish during the day.
• Fatigue – Constant low energy and tiredness.
• Unable to Sleep at Night – Difficulty falling or staying asleep.
• Mood Swings – Irritability, anxiety, or sudden emotional changes.
• Poor Memory – Forgetfulness or trouble concentrating.
• Disturbed Sleep – According to the Health Direct, waking up multiple times during the night is also a symptom.
• Low Energy – Lack of motivation or enthusiasm during the day.

For better insomnia treatment, you must also understand the importance of having the best time to sleep. It will help your body follow a natural circadian rhythm, an internal clock that regulates sleep, metabolism, and overall health.

Why Indians Are Losing Sleep?

Sleep disorders, especially insomnia, are rising at an alarming rate across India. Rapid urbanization, increasing work pressure, and a fast-paced digital lifestyle have turned restful sleep into a luxury for many.

According to the Journal Of Activity, Sedentary And Sleep Behaviors, in India, 41% of women and 32% of men had insomnia. Here are some major reasons why sleep problems like insomnia are becoming increasingly common in India:

1. Rising Stress and Mental Health Issues: High levels of workplace stress, academic pressure, and personal anxieties are disturbing sleep cycles across all age groups.

2. Excessive Screen Time: Continuous exposure to mobile phones, laptops, and TVs—especially before bedtime—reduces melatonin production, the hormone responsible for sleep. According to a study by the National Library of Medicine, Of the 566 Indian participants, 128 reflected poor sleep quality due to high screen time.

3. Irregular Sleep Schedules: Inconsistent bedtimes, especially among urban youth and professionals working late hours or in shifts, disturb the body’s circadian rhythm.

4. Lack of Physical Activity: Sedentary lifestyles, especially during and after the pandemic, have contributed to poor sleep quality.

5. Cultural Mindset: There’s a strong cultural belief in “sleep less, work more” among students, entrepreneurs, and professionals. Sleep is often seen as a luxury rather than a necessity.

Types Of Insomnia You Should Know About

Insomnia isn’t just about struggling to fall asleep—there are different types based on duration, cause, and frequency. Knowing the type of insomnia you’re dealing with can help you choose the right Insomnia treatment path.

Category	Type of Insomnia	Description	Common Causes	Research
Duration	Acute Insomnia	Short-term insomnia lasting from a few days to weeks	Stress, travel, emotional events, illness	National Institutes of Health
	Chronic Insomnia	Long-term insomnia lasting ≥3 nights/week for ≥3 months	Depression, anxiety, chronic illness, poor sleep habits	National Heart, Lung, And Blood Institute
Cause	Primary Insomnia	It lasts for at least a month. It is not linked to any medical, mental, or environmental cause.	Behavioral issues, long-term stress, poor sleep hygiene	Science Direct
	Secondary Insomnia	Insomnia caused by other medical/psychological conditions or substances	Chronic pain, depression, asthma, alcohol, caffeine, medications	University of Pennsylvania
Frequency	Onset Insomnia	Difficulty falling asleep at the beginning of the night	Anxiety, racing thoughts, screen exposure	Sleep Foundation
	Maintenance Insomnia	Difficulty staying asleep or waking up too early	Depression, chronic pain, hormonal changes, aging	Harvard Health
	Behavioral Insomnia of Childhood	Sleep problems in children due to poor routines or associations	Lack of bedtime schedule, parental presence needed	UCLA Health

Connect with our registered dietitians and mind coaches to manage this issue naturally and start your journey toward healing.

Best Natural Insomnia Treatment For Indian Patients

Insomnia is more than just trouble sleeping—it can affect your physical, emotional, and mental well-being. Natural remedies have been used for centuries to treat sleeplessness, especially in Indian households.

Below are the best treatment options supported by science and tradition:

1. Natural Home Remedies For Insomnia Treatment

Indian kitchens hold powerful sleep-promoting ingredients that are both effective and easy to incorporate into your nightly routine.

• Warm Turmeric Milk (Haldi Doodh): Drinking warm milk with a pinch of turmeric and nutmeg 30 minutes before bedtime helps calm the nervous system. Nutmeg contains myristicin, which acts as a natural sedative.
  
• Ashwagandha: An adaptogenic herb known to reduce cortisol levels and improve overall sleep quality. A randomized study in 2020 found that Ashwagandha extract significantly improved sleep in 72% of participants.
  
• Brahmi and Jatamansi: Both herbs support brain relaxation. Brahmi calms racing thoughts, while Jatamansi works as a natural tranquilizer.
  
• Chamomile or Tulsi Tea: Chamomile contains apigenin, an antioxidant that binds to brain receptors promoting sleepiness. Tulsi leaves benefits (holy basil) reduces stress-induced insomnia and is caffeine-free.
  
• Soaked Almonds and Walnuts: Rich in magnesium and melatonin, these nuts support better sleep quality when consumed before bed.

 2. Yoga and Meditation For Peaceful Sleep

Consistent yoga and meditation practice helps relax the body, slow the mind, and reduce sleep-interrupting anxiety. This natural Insomnia treatment also balances the body’s energy systems (chakras).

• Balasana (Child’s Pose) and Viparita Karani (Legs-Up-the-Wall): These poses help improve blood circulation, calm the mind, and relax muscles—perfect as part of a pre-bedtime wind-down.
  
• Yoga Nidra: A guided meditation that induces a deep state of relaxation. Research by the National Medical Journal of India shows it can help reduce sleep latency and improve sleep quality in people with chronic insomnia.
  
• Pranayama (Breathwork)

• Anulom-Vilom: Alternate nostril breathing that balances the nervous system.
• Bhramari: Hummingbee breath that soothes the brain and helps reduce overthinking.

Practicing these techniques for just 10–15 minutes daily can significantly reduce sleep disturbances and stress.

3. Ayurvedic Approach To Insomnia Treatment

Ayurveda views insomnia (Anidra) as an imbalance in the Vata or Pitta dosha, often aggravated by stress, late-night stimulation, or poor digestion. Ayurvedic treatments aim to restore balance naturally.

Also, learn about the benefits of humidifiers while sleeping, which add moisture to the air. It prevents dryness, which can improve sleep by soothing airways and reducing irritation.

A. Dosha Assessment and Balancing

• Vata-induced insomnia: Caused by anxiety, overthinking, and coldness—treated with warm oil massages, grounding foods, and routine.

• Pitta-induced insomnia: It is caused by anger, excess heat, and acidity—treated with cooling herbs and calming teas. Try this cooling Pitta diet plan that can help you sleep better.

B. Herbal Formulations and Oils

• Tagara (Indian Valerian) – According to the National Library of Medicine, valerian is an herb used to treat anxiety and insomnia. It acts on the GABA receptors for sedative effects.

• Jatamansi – It also reduces mental fatigue and overactivity.

• Brahmi Oil Massage – Apply on the scalp and soles of the feet before bed to calm the mind.

C. Abhyanga (Warm Oil Massage): A full-body warm oil massage before bed using sesame or Brahmi oil helps relax the nervous system and improve deep sleep.

4. Lifestyle Changes To Support Insomnia Treatment

Your daily habits directly influence your sleep quality. Consistency and discipline play a big role in reversing insomnia.

• Stick to a fixed sleep-wake schedule – Going to bed and waking up at the same time daily helps reset the body’s circadian rhythm.
• Reduce screen time after 9 PM – Blue light from phones and laptops suppresses melatonin production.
• Eat a light, early dinner – Heavy or spicy meals can delay digestion and disturb sleep. Also, there is a connection between sleep and weight loss. So, eat light and sleep on time.
• Create a restful sleep environment – Dim lights, clean bedding, minimal clutter, and a calm ambiance signal the brain it’s time to sleep.
• Avoid stimulants like caffeine after 6 PM – Includes tea, coffee, dark chocolate, and some pain medications.

Connect with our registered dietitians and mind coaches to manage this issue naturally and start your journey toward healing.

What To Avoid When You Have Insomnia?

When struggling with insomnia, it’s not just about what you do to improve sleep—it’s also about what you should avoid. Certain habits, foods, and lifestyle patterns can unknowingly worsen your condition.

Here’s a list of common sleep disruptors that are especially relevant in Indian households.

1. Caffeine after 4 PM: Tea, coffee, cola, and dark chocolate stimulate the brain and delay sleep onset.

2. Blue light and doomscrolling at night: Scrolling through negative news or social media overloads the mind and triggers anxiety. Mobile, TV, or laptop screens emit blue light that suppresses melatonin production.

3. Heavy or spicy dinners: Foods like parathas, biryani, or fried snacks cause acidity and disturb digestion at night.

4. Alcohol before bed: Though it may feel relaxing, alcohol disrupts REM sleep and causes frequent awakenings. Nearly 90% of 160,000 Sleep Foundation users who regularly drank alcohol in the evening reported at least one sleep-related issue.

5. Smoking or tobacco use: Nicotine is a stimulant that increases alertness and delays deep sleep.

6. Irregular sleep timings: A changing sleep-wake routine confuses your internal body clock and worsens insomnia. Try Fitelo’s Sleep Debt Calculator to learn about your sleep quality.

7. Overthinking or worrying in bed: Mental stress activates the nervous system and makes it harder to fall asleep.

8. Long or late naps: Daytime naps beyond 20–30 minutes reduce nighttime sleep pressure and delay sleep.

9. Intense workouts late evening: Strenuous activity too close to bedtime can leave your body too energized to sleep. According to the Harvard Health, strenuous physical activity is recommended for at least two hours before bed.

10. Too much fluid intake at night: Drinking lots of water close to bedtime may cause frequent bathroom trips and disturb sleep.

11. Overuse of sleeping pills: Relying too often on medications can cause dependency and reduce natural sleep quality over time.

Best Indian Foods For Insomnia Relief

Here are the top recipes to consume before bed to improve the quality of your rest:

1. Banana Shake

Rich in magnesium and potassium, bananas help relax muscles and calm the nervous system. A banana shake before bed can support melatonin production and improve sleep quality.

Banana Shake Recipe: A Delicious And Healthy Sweet Refreshment

2. Egg Bhurji Roll

Eggs contain tryptophan, an amino acid that helps produce serotonin and melatonin—key hormones for sleep. Hence, this protein-rich roll can keep you full and help you fall asleep faster.

Egg Bhurji Roll: A High Protein Evening Snack

3. Baked Fish

Fish like salmon and tuna are high in omega-3s and vitamin D, both linked to better sleep. They also support serotonin regulation, promoting deep and restful sleep.

Fitness-Friendly Baked Fish Recipe With Garden Fresh Vegetables

4. Elaichi Milk

Warm milk is a traditional remedy for insomnia, and elaichi (cardamom) adds a soothing aroma and digestive benefits. So, this comforting drink calms the mind and prepares the body for sleep.

Add Some Aroma To Your Normal Day With Elaichi Milk Recipe

5. Chamomile Tea

Apigenin can be found in chamomile tea. This antioxidant connects to specific brain receptors that could increase sleepiness and also reduce insomnia. Try this recipe for good sleep.

Magic Drink To Cut Extra Fat: Chamomile Tea

6. Almonds

Additionally, almonds are a fantastic source of magnesium, meeting 19% of your daily requirements in just 1 ounce. Magnesium supplementation may enhance sleep quality. So, here is an almond smoothie recipe that you can add to your diet.

Almond Milk For Weight Loss: Doodh Aur Badam Se Weight Loss Ab Gharpe!

7. Walnuts

Melatonin, serotonin, and magnesium are among the substances found in walnuts that aid in promoting and regulating sleep therefore, it is a good choice for insomnia treatment.

8. Milk

A typical home cure for insomnia is warm milk. Milk contains tryptophan, calcium, vitamin D, and melatonin, four substances that aid with sleep. Also, try this haldi milk recipe to avoid sleeplessness and weight gain.

When Should You See A Doctor For Insomnia Treatment?

While occasional sleepless nights are common, you should consult a doctor if:

• You struggle to fall or stay asleep for 3+ nights a week for over a month.
• Daytime tiredness, mood swings, or poor concentration affect your work or relationships. Also, try to add these mood-boosting foods to your regular diet.
• You rely on sleeping pills frequently or feel drowsy even after a full night’s rest.
• You have underlying health conditions like depression, anxiety, chronic pain, or hormonal imbalances.
• Your sleep issues are worsening despite lifestyle changes or natural remedies.

According to the American Academy of Sleep Medicine, chronic insomnia disorder is diagnosed when sleep difficulties persist at least 3 nights per week for 3 months or more, impacting daily functioning.

A sleep specialist can help assess causes and recommend solutions such as CBT-I (Cognitive Behavioral Therapy for Insomnia), which is proven more effective long-term than medications.

Connect with our registered dietitians and mind coaches to manage this issue naturally and start your journey toward healing.

Conclusion

Insomnia can affect every part of your life—from your energy levels to your emotional well-being. But with the right awareness and approach, it’s absolutely possible to manage and even overcome it using natural methods and a healthy lifestyle.

Here are the key takeaways:

• What Is Insomnia? Insomnia is a common sleep disorder that affects mental clarity, mood, and overall health. Understanding its definition is the first step toward treatment.
  
• Causes of Insomnia: From stress and screen time to health issues and poor sleep hygiene, insomnia can stem from multiple lifestyle and emotional triggers.
  
• Symptoms of Insomnia: Symptoms like fatigue, poor focus, mood swings, and night-time wakefulness signal disturbed sleep cycles and need attention.
  
• Why Indians Are Losing Sleep: Urban stress, digital overload, and cultural work patterns have made insomnia increasingly common across India.
  
• Types of Insomnia: Insomnia varies by duration (acute or chronic), cause (primary or secondary), and frequency (onset or maintenance), influencing treatment strategies.
  
• Best Natural Insomnia Treatment: Home remedies like turmeric milk, Ashwagandha, yoga, pranayama, and Ayurvedic oils offer gentle, effective relief from sleep issues. Try Fitelo’s online yoga classes for your all-around fitness.
  
• Lifestyle Changes: Fixed sleep schedules, early dinners, screen detox, and calming environments support the body’s circadian rhythm.
  
• What To Avoid: Caffeine, heavy meals, overthinking, and irregular routines can worsen insomnia and should be minimized.
  
• Foods That Help Sleep: Chamomile tea, almonds, kiwi, walnuts, and milk are rich in sleep-supportive nutrients like melatonin and magnesium.
  
• When to See a Doctor: Seek medical help if insomnia persists beyond 3 weeks or affects daily life despite trying natural solutions.

Restful sleep is not a luxury—it’s your right and a cornerstone of good health. With a mindful routine, a balanced lifestyle, and the power of natural remedies, you can reclaim your nights and wake up to better days.

Connect with our Fitelo experts to get a personalized diet plan that can help you sleep better naturally. Also, our mind coaches can also help you deal effectively with mental stress, anxiety, or depression that can lead to sound sleep.

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Frequently Asked Questions

What Is The Best Treatment For Insomnia?

The best treatment combines lifestyle changes, cognitive behavioral therapy for insomnia (CBT-I), and natural remedies. It targets the root cause rather than just managing symptoms.

What Calms Insomnia?

A calm bedtime routine, herbal teas like chamomile or tulsi, and relaxation techniques such as a hot bath, deep breathing exercises, or meditation can soothe the mind and promote restful sleep.

How To Avoid Insomnia?

Stick to a consistent sleep schedule, limit screen time at night, and avoid caffeine or heavy meals in the evening. Creating a peaceful, tech-free sleep environment also helps.

How To Deal With Sleepless Nights?

If you can’t sleep, get out of bed and do a calming activity like reading or listening to soft music. Avoid watching the clock or stressing about lost sleep—it only makes it worse.

How Can I Stop My Insomnia?

Identify and address the root cause—whether it’s stress, poor sleep habits, or a health issue—and follow a regular bedtime routine. Natural remedies, yoga, and CBT-I can also be highly effective.

How To Sleep With Insomnia?

Create a calming pre-sleep ritual, avoid screens and stimulants, and try deep breathing or guided meditation. If sleep doesn’t come, get up and do something relaxing like yoga for anxiety until you feel sleepy again.

Contact Us Today

Get in touch with our expert team at Fitelo to kick-start your transformative journey! Let us guide you toward your weight loss goals and help you cultivate sustainable and healthy eating habits. So, contact us today and take the first step towards a healthier, happier you with Fitelo!

Disclaimer

This blog was written to help you make healthy and better food choices. So, be aware and take care. The vital thing to consider is your health before starting a restrictive diet. Therefore, before starting, always seek advice from a doctor/dietitian if you have any concerns.

Eat Healthy, Live Healthy. Enjoy a long, happy life.