Mind-Body Therapies for Insomnia

Amy Taylor November 10, 2014

Insomnia is one of the most common sleep disorders affecting one in three people in the UK. Insomnia can lead to extreme discomfort during the day because it causes daytime sleepiness, fatigue, stress, irritability and anxiety. People who have insomnia often wake up without having had enough sleep and don’t feel refreshed.

Mind-Body Therapies to Overcome Insomnia

Tai Chi

In one study, Tai Chi demonstrated effectiveness in improving some symptoms of insomnia. Participants who practiced Tai Chi saw greater improvements to sleep quality, diminished fatigue, and relief from depressive symptoms, compared to the sleep-education control group. Tai Chi is a gentle and meditative form of exercise that incorporates slow, deliberate movements and deep breathing. Numerous studies have shown that people who practise this mind-body exercise have lower stress levels than those who lack physical activity.

CBT

Cognitive Behavioural Therapy (CBT) is one of the most popular and effective treatments for insomnia. What’s more – it’s scientifically proven as well! This therapy involves a combination of mental exercises (the cognitive part) and lifestyle adjustments (or behaviours) that can help you establish a more consistent, restorative sleep schedule. One of the best things about CBT is that it helps people learn to manage their fears, which result to lower stress and anxiety levels.

Acupuncture

Acupuncture is another relaxing way to treat insomnia. In a systematic review published in the Journal of Alternative and Complementary Medicine in 2009, it was shown that acupuncture may have a beneficial effect on insomnia compared with Western medication.

Relaxation and Meditation

Increased muscle tension and intrusive thoughts can disrupt sleep. And what could be a better way to address these problems than to practise mindfulness meditation? There is a growing body of evidence that supports the value of meditation in treating insomnia. Research indicates that an overly aroused sympathetic nervous system is an important causative factor in chronic insomnia. It follows that practices that reduce nervous system arousal, such as meditation, can be very effective in relieving insomnia. It may take some time for an individual to master meditation but it’s definitely worth it. Aside from better sleep, meditation has also been linked to improved mood, stronger immune system, and greater levels of happiness.

Massage Therapy

Massage has long been known to promote relaxation, which makes it a good sleep aid. According to University of Maryland Medical Centre online publication – while massage alone is an effective method for relaxation, studies suggest that massage with essential oils (also called aromatherapy) may result to improved sleep quality, more stable mood, increased mental capacity, and lower anxiety.

Herbal Medicine

Certain herbs have powerful abilities to induce sleep. Chamomile, Valerian, and Rhodiola are among the most commonly used herbs of people having sleep difficulties. As with any therapy, you should work with your health care provider before starting treatment with herbs.