Struggling with Insomnia for 35 Years: What's the Best Treatment?

Ans: Too much of sensory overload through visuals, and late dinners are some of the causes for not falling asleep. Please pay attention to your dinner meal. Eat early before 7pm and avoid animal protein, and oily food at dinner meal

Ans: Getting up in between and unable to sleep is due the disturbed rhythms in life.
Timely balanced meals, Adequate physical activity to experience your body as a whole and fulfilling your roles as much as you can to your best without getting identified in it.
These are some ways to get your sleep better

Ans: I can only recommend good "sleep hygiene". This is what the American Association of Sleep medicine recommends:

Follow these tips to establish healthy sleep habits:

Keep a consistent sleep schedule. Get up at the same time every day, even on weekends or during vacations.
Set a bedtime that is early enough for you to get at least 7-8 hours of sleep.
Don’t go to bed unless you are sleepy.
If you don’t fall asleep after 20 minutes, get out of bed. Go do a quiet activity without a lot of light exposure. It is especially important to not get on electronics.
Establish a relaxing bedtime routine.
Use your bed only for sleep and sex.
Make your bedroom quiet and relaxing. Keep the room at a comfortable, cool temperature.
Limit exposure to bright light in the evenings.
Turn off electronic devices at least 30 minutes before bedtime.
Don’t eat a large meal before bedtime. If you are hungry at night, eat a light, healthy snack.
Exercise regularly and maintain a healthy diet.
Avoid consuming caffeine in the afternoon or evening.
Avoid consuming alcohol before bedtime.
Reduce your fluid intake before bedtime.

Ans: Dealing with insomnia and anxiety can feel overwhelming, especially when it seems to return after stopping medicines. Yoga and meditation can help you naturally calm your mind and improve your sleep over time.

Here’s what you can try:

Breathing Practices (Pranayama): Start with deep, slow breathing exercises like “Anulom Vilom” (alternate nostril breathing) for 5-10 minutes daily. This balances your nervous system and reduces anxiety.

Gentle Yoga Poses: Practice simple poses like Child’s Pose, Legs-Up-The-Wall Pose, and Butterfly Pose in the evening. These poses relax the body and prepare it for sleep.

Bedtime Meditation: Try a guided meditation or mindfulness practice before sleeping. It helps shift your focus away from anxious thoughts.

Consistent Routine: Go to bed and wake up at the same time daily. Avoid screens an hour before sleep and try reading or listening to calming music instead.

It’s important to learn these techniques with proper guidance. A yoga or meditation coach can design a practice that supports your specific needs. Over time, this consistent practice can help you reduce reliance on medication.

R. Pushpa, M.Sc (Yoga)
Online Yoga & Meditation Coach
Radiant YogaVibes
https://www.instagram.com/pushpa_radiantyogavibes/