We cannot specifically say the limit at which insomnia could be chronic or not. It varies from one person to another. If the insomnia is persistent, it is advised to consult a doctor for medications.
However short-term; primary insomnia can be cured or reduced by adhering to a few daily practices, such as, meditation, practicing yoga, daily exercise, and massage therapy.
Meditation has a few categories, namely, mindfulness meditation, deep breathing, body scan meditation and guided meditation. Mindfulness meditation, in particular, is one of the pragmatic therapeutic ways to conquer insomnia.
Mindfulness is a mental state that you achieved by being conscious about your present situation; feelings, thoughts, sensations etc.
It is conducive for patients who have sleep-onset insomnia as it takes away all the pressures and helps them to fall asleep.
The ultimate result of being mindful is the acceptance and awareness of yourself. It helps you to reduce psychological strain by understanding and accepting negativities with a judgmental mind.
Biologically, mediation slows down the heartbeat rate of people and regulates imbalanced feelings.
Deep breathing is when you concentrate on the inhale-exhale process.
Being fully focused only on the breath in, hold out, and breath out helps you hold the roaming mind and intellect for a while.
It certainly will alleviate mental stress. As well, you can also practice guided meditation with the help of a video or a soundtrack.
Lastly, body scan meditation is done by ruminating on the sensations of body parts one by one. Hence, meditation is a skill. The more you practice the more you achieved sleep hygiene.
Whichever method you follow out of these, meditation always incorporates breathing and mindfulness.
Practicing yoga has always been beneficial for both physical and mental wellbeing. Meditation heals your body by treating your mind whereas yoga heals your mind by treating both mind and body.
The stances and the postures in yoga incorporate breathing and mindfulness to yoga poses and it, in turn, improves flexibility and strength, thus, taking your body balancing to its maximum.
These restorative stances take away body discomforts such as stiffness, pains and help physical de-stressing.
Out of the four practices mentioned above, regular exercising can be considered the most pragmatic and the easiest way to sabotage insomnia.
When you exercise, your body temperature goes high and you start sweating, as soon as you stopped, it drops down.
This simple process performs a huge reaction inside the body by burning excess fat while easing your blood circulation. Activities such as running, jumping, walking, bending, energize your body and help you stay fit and fresh.
Particularly, according to Pan American health Organization, 30-40 minutes’ exercise session which involve less vigorous activities will give you good results.
It can also realign your biological clock and reset the circadian rhythm of the body. On the other hand, it can drag down the stress level by urging you to sleep.
Finally, massage therapy has also come in aid for some patients who have insomnia. Massage therapies come in various forms and are mostly principal treatment methods in Ayurveda medicine.
Consequently, it diminishes the need to sleep at night. You feel as if your mind was full of disarrayed thoughts and tension.
Massage therapy becomes an ideal solution in such circumstances, for it increases the release of serotonin and melatonin hormones that help readjust your circadian rhythm as in exercise. Serotonin helps to produce melatonin that induces sleep.
Exercises are done by the patient him/herself whereas massage therapy is a full treatment given by a well-trained therapist. The healing touch of a massage stimulates blood circulation and reduces stiffness in muscles, especially legs and hands.
Oil massage therapies are given for the entire body including the head. It softens your muscles and lessens body pains, headaches, etc. Even fish therapy would have a slight influence.
Being able to relax is the most important thing for a person to relax and it takes you to good sleep.
A similar thing happens in massage therapy and the patient is allowed to relax throughout the session which helps to bring down all the heightened emotions and feelings making him/her feel at ease.
All in all, the simple practices that have been introduced so far do not require months’ preparation.
Anybody who undergoes insomnia at the primary level only has to reserve just about 45 minutes a day.
The most important thing is that you need to choose a convenient place and time for you, and start following whichever method after proper examination or under the proper guidance of a specialist.
The beginning would be hard, continuing would be even harder, yet, once you get used to it, you will experience the benefits. Remember, the results will not come to you overnight, hold yourself on to it.