What is Insomnia? How to Fix Sleeplessness with Best Supplements?

Insomnia refers to the prolonged and usually abnormal inability to obtain adequate sleep, also known as agrypnia. This condition affects millions worldwide, with the National Institute of Health estimating that roughly 30% of the general population experiences sleep disruption, and nearly 10% have daytime impairment consistent with an insomnia diagnosis.

The function of sleep is still unknown, but it is necessary for the brain’s normal functioning, emotional balance, and daily recovery. Understanding the causes of insomnia, insomnia symptoms, and available natural remedies for insomnia can help improve overall sleep quality and well-being.

Normal sleep is controlled by the reticular activating system in the upper brainstem and diencephalon. The duration and pattern of sleep vary considerably from person to person. Age also plays a major role in determining sleep architecture. Sleep is an architecturally cyclic process, and disturbances in this cycle contribute significantly to chronic insomnia.

 

 

Phases of Sleep

Stage 0 (Awake)

This phase includes lying down, drifting toward sleep, and occasional nocturnal awakenings. It constitutes 1–2% of total sleep time. Eye movements are irregular or slow. Disruptions in this stage may contribute to difficulty transitioning into deeper sleep, a common issue in primary insomnia.

Stage 1

Eye movements are reduced, but occasional bursts of rolling may occur. Neck muscles start relaxing. This stage occupies 3–6% of sleep time and represents light sleep. Individuals with insomnia symptoms often struggle to remain in this stage without awakening.

Stage 2

This is unequivocal sleep with little eye movement, yet subjects are easily arousable. Stage 2 forms 40–50% of total sleep and is critical for cognitive restoration. Instability in Stage 2 sleep is closely linked with insomnia causes like stress and anxiety.

Stage 3 (Deep Sleep Transition)

Eye movements are few, and individuals are not easily aroused. This stage makes up 5–8% of sleep. Reduced time in this phase is frequently observed in long-term chronic insomnia.

Stage 4 (Cerebral Sleep / Slow-Wave Sleep)

Eyes are practically fixed, and subjects are difficult to arouse. Night terrors may occur at this time. This phase represents 10–20% of sleep. Stages 3 and 4 together form slow-wave sleep, essential for physical healing, immune recovery, and hormonal regulation.

The duration and pattern of sleep vary considerably from person to person. Age has an important effect on sleep. Sleep is an architecturally cyclic process. 

Types of Insomnia

Insomnia is of two types: Primary Insomnia and Secondary Insomnia. A global systematic review estimated the global prevalence of insomnia to be 16.2%, with about 7.9% having severe insomnia.

Primary Insomnia: Disturbed sleep or inability to fall asleep not related to a health problem.

Secondary Insomnia: Disturbed sleep or inability to fall asleep is related to health conditions like depression, joint pain, heartburn, asthma, etc.

Causes of Insomnia

Common insomnia causes include:

• Tension, stress, and emotional strain

• Anxiety or excessive worrying about past or future events

• Jet lag and sudden schedule changes

• Environmental disturbances such as noise or temperature

• Emotional discomfort or depression

• Medications affecting the nervous system

• Health conditions such as allergies, asthma, chronic pain, and Parkinson’s disease

• Restless leg syndrome and nighttime discomfort

Chronic stress and nervous system imbalance are two of the strongest triggers. Addressing these holistic factors forms the foundation of effective natural treatments for insomnia.

Symptoms of Insomnia

People experiencing insomnia may notice:

• Irritability and mood fluctuations

• Disturbed or fragmented sleep

• General tiredness and daytime fatigue

• Poor concentration and decreased productivity

• Confusion or slowed mental processing

• Frequent nighttime awakenings

• Headache or heaviness in the head

• Gastrointestinal discomfort

These insomnia symptoms significantly impact daily functioning, emotional stability, and long-term health. According to a 2005 NIH-based review, around 30% of people report some form of sleep disturbance, but about 10% experience symptoms severe enough to impact daytime functioning.

How to Fix Insomnia Naturally?

Fixing insomnia starts with understanding what disrupts the sleep cycle and correcting these triggers through consistent, supportive habits. Insomnia often improves when stress levels drop, the mind relaxes, and the body receives the right nutrients required for deep, restorative sleep.

1. Create a Consistent Sleep Schedule

A fixed wake-up and sleep time trains the internal clock, reducing midnight awakenings and improving overall sleep quality.

2. Reduce Screen Exposure Before Bed

Blue light from devices delays melatonin release and worsens insomnia. Digital downtime at least 1 hour before sleep supports a smoother transition into rest.

3. Manage Stress and Overthinking

Chronic stress is one of the biggest contributors to insomnia. Gentle breathing exercises, guided relaxation, warm baths, or calming teas help lower nighttime tension.

4. Support the Sleep Cycle With Natural Supplements

Natural sleep supplements assist the body in relaxing, balancing stress hormones, and achieving deeper sleep.
Products like Cureveda Stress Shield, Cureveda Sleep Sure, and Cureveda Mood Elixir can be included as part of a routine to support calmness, emotional balance, and a healthier sleep rhythm, without framing them as promotional solutions.

5. Improve Nutrition and Reduce Late-Night Eating

Heavy meals close to bedtime burden digestion and interrupt sleep patterns. Light, balanced dinners and magnesium-rich foods help prepare the body for rest.

6. Build a Relaxing Pre-Sleep Ritual

A predictable night routine signals the body that it is time to unwind. Soft music, reading, or dim lighting can transform the environment into a sleep-friendly space.

7. Keep the Bedroom Cool and Dark

A room that is slightly cool and free from bright lights supports melatonin release and reduces insomnia-related restlessness.

Herbs To Treat Insomnia:

1. Ashwagandha: Appears to be similar in potency to diazepam in reducing sleep latency and improving sleep quality. In a randomized, double-blind, placebo-controlled trial, 300 mg of ashwagandha extract twice daily significantly improved sleep onset latency (SOL), sleep efficiency (SE), and global sleep quality over 10 weeks.
2. Kava: May improve sleep quality and decrease the time required to fall asleep.
3. Hops: Useful in treating insomnia, especially when combined with Valerian.
4. Mucuna Pruriens (Konch): Increases the level of dopamine, serotonin, and other catecholamines in the brain, inducing mood elevation and relieving depression.
5. Indian Valerian (Valeriana Wallichii): Calms the nerves and is effective in treating anxiety.
6. Skull Cap: Helps prevent panic attacks at night.
7. Green Tea: L-theanine derived from green tea is useful in treating anxiety.

Treatment Options in Insomnia

• Aromatherapy with essential oils like Lavender, Jasmine, and Rosa can help reduce anxiety. 
• One drop of Lavender oil on the forehead before sleep, or add two drops to a bath.
• Morning walks, calming music, and positive thinking can aid in better sleep.
• Consuming sweets, melatonin supplements, cherry juice, honey in milk, or hot milk with nutmeg before bed.
• Herbal combinations like Chamomile and Valerian root.
• Magnesium-rich foods like green leafy vegetables and whole grains help relax muscles and calm nerves.
• Vitamin B6 aids in serotonin production, essential for sleep.
• External applications like Ghrit (Ghee) massage on the soles of the feet or warm Jatamansi oil massage on the forehead before bed can promote relaxation.

Conclusion

Understanding the signs of poor gut health and how to fix it naturally empowers you to take control of your digestion, immunity, and overall well-being. When you listen to your body - bloating, fatigue, cravings, or irregular bowels - you can address the root cause instead of just calming the symptoms. By adopting simple daily habits like balanced nutrition, probiotic-rich foods, hydration, stress management, and mindful eating, you can restore your gut microbiome and feel more energized, lighter, and healthier.

Taking small, consistent steps today sets the foundation for long-term wellness, glowing skin, a stable mood, and a stronger immune system. Your gut truly is the center of your health - honour it, nourish it, and let it support you from within.

FAQs

1. What is the main cause of insomnia?

Insomnia commonly occurs due to stress, anxiety, lifestyle habits, medical conditions, or irregular sleep cycles that disrupt healthy sleep patterns.

2. Can insomnia be cured naturally?

Yes, many people improve insomnia through herbal remedies, lifestyle changes, better sleep hygiene, and stress reduction practices recommended in natural treatment approaches.

3. Which herb works best for improving sleep naturally?

Ashwagandha is widely considered effective because it reduces stress, supports relaxation, and helps regulate sleep patterns without causing dependence.

4. When should someone consult a doctor for insomnia?

A doctor should be consulted if insomnia persists for weeks, causes daytime impairment, or is linked to underlying health conditions requiring medical evaluation.

5. Do supplements help with insomnia?

Non-habit-forming supplements may support relaxation, stress balance, and healthy sleep cycles when combined with good routines and natural daily sleep practices.