Insomnia is a common problem that relates to sleeplessness. Anxiety, fatigue and depression are the problems that insomniacs suffer from. It is not counted among the deadly diseases. However, people suffering from insomnia need to consult a doctor at an early stage as this may lead to other problems in future.


Insomnia may occur due to circadian rhythm sleep problems. It can lead to excessive sleepiness at some point and, on the other hand, it can also cause sleeplessness. People who have problems related to circadian rhythm feel lethargic and depressed. They are often detected with delayed sleep symptoms.

In some cases, a jet lag can cause insomnia. This problem is mainly seen among people who have to travel across multiple time zones. Professionals who work different shifts are also detected with circadian sleep disorders.

Insomnia is often caused by Sleep Apnoea, a problem that causes a person to face breathing interruptions while sleeping. It affects the normal sleep cycle. Some part of the respiratory tract loses its muscle tone and partially collapses. This results in breathing problems and consequently the person has a disturbed sleep.

In some cases, doctors blame artificial lights for sleep disturbance and consequent insomnia. Excessive light hampers the production of melatonin hormone (brain), which operates our sleep and waking up cycle. This hormonal imbalance can cause insomnia.
Tension and anxiety in our professional life are among other important causes of insomnia or sleeplessness.


Sleeplessness is the main symptom.

An insomniac usually suffers from lethargy, anxiety and stress.

Depression and lack of concentration are other symptoms.

Yogic cure:-

             [1] Shatkarma                               {Purificatory techniques}

{a} Sutra-neti                                      {Nose wash by string}

{b} Jalaneti                                          {Nose wash by water}

{c} Kapal-bhati                                   {Lungs and brain wash by breathing}

{d} Trataka                                {Eye gazing for focussing, purifying mind}

{e} Sankh-prakshalana                        {Mouth to anus gut wash}

{f} Grita-neti


[2] Yogasanas                                                  {posture}

{a} Siddhasana                                         {Perfect }

{b} Shavasana                                         {Corps}

{c} Padmasana                                        {Lotus}

{d} Vajrasana                                           { Adamantine }

{e}  Ardh-matsyendrasana                  {Half spine twist }

{f} Brahmacharyasana                          {Celibate}

{g} Tribandhasana                                 {Triple lock}

{h}  Makarasana                                      {Crocodile}

{i}  Dhanurasana                                     {Bow}

{j}  Kurmasana                                        {Tortoise}

{k} Yogasana                                            {Yoga}

{l} Takiyasana                                          {Pillow}

{l} Sarvangasana                                     {Shoulder stand}

{m} Sirshasana                                        {Head stand}

{n} Paschimottanasana                          {Posterior stand}


[3] Pranayama          {Body-mind energising breathing practices}

{a} Anulome-vilome                         {Alternate nostrilar pranayama}

{b} Sheetali                                         {Beak-tongue pranayama}

{c} Bhramari                                       {Humming bee pranayama}

{d} Kapalbhati                                    {Lungs and brain wash by breathing}

{e}  Nadi-shodhan

[4]Bandhas:-                                                   {Bands}

{a} Moola bandha


[5} Mudras:-                                                     {Finger –posture}

{a}Matangri mudra

{b}Yoni mudra

{c} Trataka

{d}Shambhavi mudra

   [6] Dhayan                                                        {Meditation}


Home remedies:-

  • Take a glass of milk, sweetened with honey (with or without a pinch of nutmeg) every night half an hour before bedtime.
  • Eat 10 to 20 cherries daily which is good for mental fatigue and stress, both of which can contribute insomnia.
  • Drink 1 cup of tomato juice with 2 teaspoons of natural sugar and a pinch of nutmeg at around four or five in the afternoon.
  • Massage gently using sesame oil or brahmi oil on the scalp and the soles of the feet before going to bed for few minutes.
  • Try inhaling lavender oil, or add it to a warm bath before bedtime.
  • Try putting a bag of dried lavender or some drops of lavender oil on a tissue inside your pillowcase.
  • Drink a cup of chamomile tea at bedtime which will encourage sleep.

Scientific explanation:-

Yoga has beneficial effects on nervous system, and the brain. Certain yoga asanas increases the blood supply to the steep center in the brain, it normalizes the steep cycle.

Yoga will make you fall asleep sooner and improve the quality of your sleep so that you need less. You will have a more restful sleep because of the relaxing aspect of yoga and the subsequent relieving of stress, tension and fatigue. The practice of breathing allows for more oxygen in the body providing clarity in the mind.

Yoga nidra is of great help to insomniacs it relaxes the tensions that accumulate in the muscles, the emotions and the mind, allowing the practitioner to rest deeply. Daily practice leads to a deeper and more restful night’s sleep.

Yoga will benefit your sleep in three ways:

  1. The quality of your steep will improve because of yoga’s beneficial effect on the nervous system, and in particular the brain. This results from certain yoga asanas increasing the blood supply to the steep center in the brain, which has the effect of normalizing the steep cycle.
  2. You will need less sleep because of the improved quality of your sleep, and because yoga increases the elimination of toxins from the body. On average, for every minute you put into yoga you will need one minute less sleep. This makes yoga an excellent time investment.
  3. You will fall asleep in a shorter time. This is mainly because the body and mind are more relaxed.

Yoga will make you fall asleep sooner and improve the quality of your sleep so that you need less. You will have a more restful sleep because of the relaxing aspect of yoga and the subsequent relieving of stress, tension and fatigue.

Home Remedies For Insomnia:-

Information on treatment cures and home remedies to releive insomnia, including diet, exercise and herbal treatments.

  • Lemon Balm tea serves as a sedative and an effective  stomach soother. The tea is best made from two to four teaspoons of the herb dried and infused in a cup of boiling water.
  • Take hops, lobelia, passion flower, skullcap, or valerian to aid relaxation and for a calming effect.
  • Curd is also useful in insomnia. The patient should take plenty of curd and massage it on the head. This will induce sleep.
  • If your mattress is not comfortable, splurge for a new one.
  • 2 tsp of fenugreek leaves juice with 1 tsp of honey at bed times daily
  • Milk is very valuable in insomnia. A glass of milk, sweetened with honey, should be taken every night before going to bed in treating this condition. It acts as a tonic and a tranquilliser. Massaging the milk over the soles of the feet has also been found effective.
  • A few hours before bedtime take Kava kava. Reduces stress, tension, anxiety and relaxes muscles. It helps to fall asleep deeper and to rest more.
  • Teas made of passionflower, skullcap, lemon balm, catnip, lady’s slipper root, peach leaf, birch leaf, chamomile, hawthorn, or wild cherry bark have calming effects.
  • Follow a regular sleep schedule. Go to bed and rise at the same time every day.
  • Mix 2 tsp of honey to 1 glass of warm water. Drink just before sleeping. Give half the amount to  babies it will help put them to sleep.
  • Take a bath with a little basil in the water to help relax before bed.
  • Gently massage the soles of the feet with sesame oil. Rub oil into the scalp.
  • Avoid caffeine. Beverages such as coffee, cappuccino and soda can make it difficult to fall asleep, especially in the hours leading up to bedtime.

Further suggestion:-

The following methods can help alleviate sleeplessness:

  • Develop a regular sleeping schedule. Avoid daytime naps and stimulating activities just before bedtime.
  • Avoid stimulating drugs, such as caffeine and nicotine, particularly before going to bed.
  • Exercise during the day (but not in the late evening).
  • Avoid alcohol- it is a leading cause of poor sleep.
  • Drink a cup of warm milk.
  • Mask background noise in the bedroom throughout the night.
  • Try using a sleep mask and ear plugs at night.
  • Take medications that may be stimulating long before bedtime.


Yogi Yoganand