Tossing, turning, and staring at the clock as the minutes count down can be frustrating when you have insomnia. However, you’re not alone. Over 40 million people living in America report that they suffer from chronic insomnia each year.
Since sleep is such an important part of your health and cognitive function, it’s essential that you find a way to address sleep issues and get an appropriate amount of rest for your needs. While the “eight hours a night” rule may not be for everyone, you should still be able to settle in for sleep when the time comes.
If you’re someone who’s struggling, take a look at this overview of the types of chronic insomnia, and explore some tips to find relief.
Types of Insomnia
There are typically two different types of chronic insomnia that can affect your sleep in unique ways, including chronic insomnia, characterized by consistent sleep issues that last longer than three months, and acute insomnia which occurs during big life changes and doesn’t last longer than a few weeks. Some subcategories of chronic insomnia also include:
- Sleep Maintenance Insomnia: Inability to stay asleep throughout the night.
- Sleep Onset Insomnia: Difficulty falling asleep in the beginning of the night.
- Comorbid Insomnia: Insomnia from a primary condition, like anxiety or sleep apnea.
- Terminal Insomnia: Waking up too early and being unable to fall back asleep.
- Mixed Insomnia: A combination of different insomnia subtypes.
It’s likely that at some point in their lives, everyone experiences chronic insomnia. Whether it’s a change in your work schedule or an illness, getting back to a more balanced sleep schedule is essential.
Natural Sleep Aids
Using a supplement or doing some mindfulness exercises are common solutions to help you find sleep naturally. However, you should be careful, as not every sleep aid actually enhances the quality of your sleep. Short-term relief, like prescription medication or over-the-counter solutions, may seem to help but also has a risk of dependency.
Here are a few natural options to explore before talking to your doctor about medications.
Black Seed Oil
Black cumin oil is made from the Nigella sativa and has been used for centuries for a variety of health concerns. It’s a traditional medicine in ancient cultures that’s gaining notoriety today for its unique composition. One of the compounds in black seed oil, thymoquinone, is the source for many of black seed’s beneficial effects, including better sleep.
Research shows that black seed improves sleep efficacy by up to 8% to provide more restorative sleep. Black seed oil can also increase sleep time by up to 20%, meaning you fall asleep faster and stay asleep longer. Finally, studies found that black seed can also decrease the time it takes you to transition from being fully awake to fully asleep.
Magnesium
Another supplement that can help you combat chronic insomnia is magnesium, which targets melatonin production. Magnesium is an essential component in the conversion of serotonin to melatonin, the hormone that regulates your circadian rhythm. Taking this supplement also encourages your brain to release GABA, an inhibitory neurotransmitter that helps you relax. It’s best to take magnesium right before bed, as it can start affecting you in under an hour.
Melatonin
While your body naturally produces melatonin, taking it in supplement form can help you better control the signals that tell your body when it’s time to sleep. Furthermore, your melatonin levels start to decrease over time, meaning you get less sleep as you age.
Melatonin does have several drug interactions that make it a limited option for some people. Consult with your doctor before taking this supplement if you’re also taking anticoagulants, anticonvulsants, blood pressure medications, diabetes medications, CNS suppressants, immunosuppressants, or contraceptive medication.
Vitamin Blends
Are you surprised to learn that your daily multivitamin could be the solution to your sleep problems — but only if it has these vitamin essentials! The absolute best vitamins for sleep include B vitamins, vitamin D, and vitamin C in combination with vitamin E.
- B Vitamins: Vitamins B1, B2, B6, and B12 are all necessary for maintaining your nervous system. In fact, vitamin B6 actually regulates the secretion of tryptophan and melatonin, two compounds that signal your body when it’s time to sleep!
- Vitamin D: Many areas of the brain that help regulate your sleep cycle, like the hypothalamus, actually have vitamin D receptors, indicating that this vitamin is important to their normal function.
- Vitamin C & Vitamin E: As antioxidant vitamins, the combination of these two can reduce oxidative stress in your body and balance issues caused by sleep apnea-related insomnia.
Coping Skills
General anxiety or stress from work are well-documented causes of chronic insomnia. If you’re looking for a solution that doesn’t involve supplements or medication, you may want to explore coping skills for anxiety and stress to help relieve acute insomnia concerns. Some of the most effective coping skills include:
- Working out: Moving your body can release endorphins that release tension and improve your mood.
- Breathing exercises: Breathing in specific rhythms can actually calm your body’s stress response and promote relaxation.
- Hypnosis: You’re not meant to fall asleep during a hypnosis session; instead, this technique helps reframe negative thoughts about sleep.
CBT
If you suffer from long-term insomnia, you may need more intensive solutions to regulate your sleep, like CBT-i (Cognitive Behavioral Therapy for insomnia). This option is a type of therapy that helps retrain your brain and affect your habits, behavior, and schedule.
During CBT-i, you identify potential concerns that may be causing your insomnia and start addressing them one by one. A sleep diary can help examine these habits and pinpoint any actions that are preventing you from sleeping well.
Finding Your Solution
Learning about sleep hygiene, natural remedies, and relaxation techniques can transform your relationship with sleep. Find the most effective solutions for you when you start experimenting with these recommendations.
