Chronic insomnia is emerging as a widespread health challenge, affecting productivity, emotional balance and overall quality of life. Irregular daily routine, poor dietary habits and high stress levels have given rise to this “silent crisis”, says Dr Trideep Chaudhary, consultant psychiatrist, department of mental health and behavioral sciences, Fortis Healthcare. But how to improve sleep naturally?
“A healthy sleep routine starts with structure. Set times for sleep, meals, and daily activities bring a natural rhythm to the body’s internal clock. This balance not only improves sleep quality but also increases focus and energy levels throughout the day. Disturbances in routine often lead to irregular sleep patterns, which ultimately contribute to chronic insomnia,” Dr. Chaudhary tells Health Shots.
What is chronic insomnia?
Chronic insomnia is defined as sleep disturbances occurring three or more times a week for more than three months. This may manifest as difficulty falling asleep, frequent awakenings during the night, or difficulty waking up earlier than desired.
The doctor explains, “The long-term effects of insomnia go beyond fatigue. It affects concentration, mood, interpersonal relationships, and work performance. Over time, it can lower self-esteem and even contribute to anxiety or depressive symptoms.”
Most people ignore the early symptoms of insomnia until they start noticing reduced productivity or emotional imbalance. However, if you continue to prioritize structured routines, good sleep, balanced meals, and regular physical activity, it can go a long way in curbing this growing mental health concern.
How to improve sleep quality?
According to the expert, there are some habits and practices that can help improve sleep quality.
1. Sleep hygiene
It plays an important role. “The bedroom should be quiet, dimly lit and reserved only for relaxation. Late night exposure to screens, heavy meals or stimulants like caffeine, nicotine or alcohol hinder the body’s winding down ability,” says Dr Chaudhary. Even small habits, like taking a warm bath before bed, can help the body relax and prepare for sleep.
2. Avoid misunderstandings
Doctors advise that people should avoid the misconception that alcohol causes sleep. Although it can cause drowsiness, it disrupts the deep, restful stages of sleep, leaving a person more tired.
3. Manage daily stress
Emotional stress from work or relationships often keeps the brain active long after the day is over. “Unhealthy habits like smoking or alcohol consumption can make matters worse. Learning adaptive ways to deal with stress through mindfulness, balanced nutrition, and regular physical activity can significantly improve sleep health,” says Dr. Chaudhary.
4. Exercise
Include moderate exercise in your regular routine as it can increase blood circulation and regulate brain chemicals that promote relaxation and better sleep.
5. Pay attention to medical conditions
Disorders such as thyroid imbalance, chronic pain, headaches, gastrointestinal problems or neurological problems can disturb sleep patterns. Treating or managing these root causes is essential for sustained improvement in sleep. “Some people also experience specific sleep disorders, such as restless leg syndrome, where discomfort in the legs interrupts rest, or sleep apnea, where breathing pauses during sleep lead to frequent awakenings. These conditions require proper medical evaluation and management by a sleep specialist,” says Dr. Chaudhary.
(Note to readers: This article is for informational purposes only and is not a substitute for professional medical advice. Always seek the advice of your doctor with any questions you have about any medical condition.)
