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Experts Recommend Holistic Therapies and Routines to Combat Insomnia

Recent guidelines classify insomnia into onset, maintenance forms with cognitive-behavioral therapy prioritized before medication, complemented by morning routines, environmental adjustments, natural supplements, aromatherapy, bedtime reading.

Overview

  • Specialists distinguish onset insomnia, marked by difficulty falling asleep, from maintenance insomnia, defined by nighttime awakenings with trouble returning to sleep.
  • All major medical associations now endorse cognitive-behavioral therapy as the primary treatment for chronic insomnia, reserving medications as a last resort.
  • Daytime interventions such as morning sunlight exposure, increased physical activity and a protein-rich breakfast help synchronize circadian rhythms and improve nighttime rest.
  • Sleep hygiene measures—consistent bedtimes, screen curfews, controlled bedroom lighting and temperature—reduce environmental disruptions that trigger nocturnal awakenings.
  • Natural remedies including lavender aromatherapy, targeted vitamin and mineral supplements, melatonin and pre-bed reading activate relaxation pathways without relying on pharmaceuticals.