With one in four Indians suffering from this sleep disorder called insomnia, diagnosed by difficulty falling asleep or staying asleep, such a chronic condition impairs daily functioning but also increases health problems, including reduced immunity, inflammation and mental disorders such as depression. Studies show that women are more vulnerable insomnia compared to men due to various biological and social factors.
Why are women vulnerable?
Women’s bodies are always changing; such a change directly affects their sleep patterns.
Hormonal levels within the menstrual cycle ensure that estrogen and progesterone are two hormones that interfere with the neurotransmitter melatonin, which regulates sleep. As estrogen and progesterone levels fluctuate, especially after the middle of the menstrual cycle—the luteal phase—melatonin shifts; therefore, it is difficult for females to sleep or fall asleep. To make matters worse, period-induced sleepiness stalks the back door, thus creating a vicious cycle that makes women more prone to sleep disorders such as insomnia.
This is with the exception of the major hormonal phases of pregnancy and menopause. Imbalance of vata dosha c Ayurveda The dosha system, which governs the nervous system, emotions and sleep mechanism, can interact with hormonal imbalances to produce a type of chiasma with insomnia or increased sensitivity to this particular sleep disorder, especially in women suffering from PCOS or PCOD. This, in turn, further increases the prevalence of sleep disorders like insomnia among women.
The role of lifestyle stressors
Modern women often juggle multiple roles—caregiver, homemaker, and breadwinner—leaving little room for self-care. Managing work stress along with household chores often leads to irregular sleep patterns, disrupting the body’s natural circadian rhythm. Chronic sleep deprivation sets off a downward spiral, exacerbating stress and reducing sleep quality, which in turn increases the likelihood of developing insomnia.
Holistic Remedies for Insomnia
Healing from insomnia can mean restoring balance not only to your lifestyle, but also to your body’s energy systems. In Ayurvedic practice, the doshas are stabilized, especially that of vata through meditation, diet, etc. Blockages of energy channels can be corrected by an experienced healer, thereby reducing this hyperactivity, allowing one to feel calm.
Treating Insomnia – Building Resilience
Here are some modern, natural ways to maintain restful sleep in addition to traditional practices:
Self-hypnosis and relaxation techniques: This leaves you in control of your body’s response to stress, it can make your body relax while practicing gentle techniques like meditation or simply listening to soft music, it can be an indication to calm down.
Limit screen time: Avoid screens (TVs, phones, and laptops) for at least 30 minutes before bed, as this prevents so much blue light that can affect the onset of melatonin release and create a disruption in the sleep cycle.
Natural Sleep Remedy: Calming herbal teas, such as chamomile or lavender, can be a natural sleep aid. However, if a remedy—be it an essential oil or a fragrance—is irritating you, it’s probably time to stop it and find another remedy.
Daily walk: A 20-minute walk daily ensures that one has quality blood circulation, quality health and therefore sleep. General physical exercise will ensure that the body will be completely exhausted and will not sleep.
Sleep rituals are sleep-building rituals, such as a warm shower, chanting, or Brahmari Pranayama, that prepare the body to tune in for rest. If you don’t fall asleep right away, going to bed at the same time every night, relaxing, and listening to nice music—like a flute or sounds—can reprogram the body into a better sleep pattern in the long run.
More tips for better sleep
Avoid stimulants. Caffeine, alcohol and nicotine are sleep invaders, especially in the late afternoon. Naps should be kept short or completely eliminated if they interfere with nighttime sleep.
Smart use of essential oils: lavender or agarwood essential oil – for sleep, applied to pulse points or diffused in the bedroom – from a natural source and without synthetic additives, so that they are both strong and odorless.
Massage: Pressure points such as the eyebrows, temples and jaw reduce psychosomatic stress and anxiety by gently tapping. After tapping on the points for a minute, it helps to relax the facial muscles and ensures a good quality of sleep.
Early evening meal: Eating dinner three to four hours before sleep improves digestion and quality.
Lifestyle changes and holistic medicine help these women regain balance and recovery while improving their sleep cycle for overall health. Such measures can be well combined with prescriptions, but in no case are they an alternative to medical instructions and medicines.
Women should first visit a health care provider to make an appointment to end insomnia by following a systematic approach to treatment.
Author of Siddhii Shaah Healer, Angel Card Reader, Spiritual Energy Activation Coach
and founder of Yana’s Healing Studio.
