Fact Check: Can Insomnia be Cured Naturally?

A web story talks about 7 effective ways to cure insomnia naturally. The claim of treating insomnia naturally is misleading.

Claim:

A web post by The Patriot claims that Insomnia can be cured Naturally by effective 7 ways. The story titled "7 effective ways to cure insomnia naturally" goes on to list the 7 effective ways in the subsequent slides. Seven effective strategies to cure insomnia as per The Patriot  story include:

1. Maintain a Sleep Schedule: Go to bed and wake up at the same time every day to regulate your internal clock.
2. Limit Caffeine, Alcohol: Avoid these in the late afternoon or evening, as they can disrupt your sleep cycle.
3. Create Bedtime Routine: Engage in calming activities like reading, meditation, or a warm bath before bed.
4. Optimize Sleep Environment: Keep your bedroom dark, quiet, and cool to encourage restful sleep.
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5. Limit Screen Time: Avoid screens (phones, tablets, etc) at least an hour before bedtime as the blue light can hinder melatonin production.
6. Exercise Regularly: Regular physical activity during the day can help you fall asleep faster and enjoy deeper sleep.
7. Practice Mindfulness: Breathing exercises, progressive muscle relaxation, or guided meditation can reduce anxiety and promote better sleep.

The story can be accessed here.

Fact Check

The claim that insomnia can be cured naturally is misleading. Insomnia arises from a multiple factors many of which cannot cured especially naturally. 

What is Insomnia?

According to the National Institute of Health (NIH), Insomnia is a common sleep disorder. With insomnia, you may have trouble falling asleep, staying asleep, or getting good quality sleep.” 

The most common insomnia symptom is difficulty initiating and maintaining sleep in a conducive environment. The symptoms should be present for most days for at least 3 months. The symptoms may be co-existent with other sleep disorders. Various factors, including socio-economic and cultural factors, may usually trigger the symptoms. 

Types of Insomnia

Speaking to Medical Dialogues team, Dr. Rahul Chawla MBBS, MD (General Medicine), DM (Neurology), Consultant, Neurologist at IBS Hospital, New Delhi explained the various types of insomnia. He said, "Insomnia is one of the most common sleep disorders, and it significantly impacts both physical and mental health. Acute insomnia is usually a short-term response to stress, environmental changes, or temporary health issues. While it may cause distress, it often resolves independently once the stressor is eliminated. However, practicing good sleep hygiene—such as maintaining a regular sleep schedule and limiting screen time before bed—can help prevent it from becoming chronic. Chronic insomnia, on the other hand, is more complex and long-lasting, often lasting for three months or more. It is typically linked to underlying health conditions like anxiety, depression, or chronic pain, or it can be due to poor sleep habits. Chronic insomnia not only affects sleep but also leads to daytime fatigue and cognitive impairments, and increases the risk for conditions like cardiovascular disease. The gold standard treatment is Cognitive Behavioral Therapy for Insomnia (CBT-I), which focuses on changing negative sleep patterns and thoughts. Early intervention and a multi-faceted approach, which may include both behavioral therapies and medication, can greatly improve patient outcomes."

Can Insomnia Be Cured?

Responding to the question whether insomnia can be cured or not, Dr. Sohet Gogia, Consultant, Neurosurgery, Neurosciences, Medanta Hospital, Gurugram said "Insomnia, especially in its chronic form, is a complex sleep disorder that cannot be 'cured' in the traditional sense. While certain cases of acute insomnia—often triggered by stress or environmental changes—can resolve with lifestyle adjustments and improved sleep hygiene, chronic insomnia often requires ongoing management rather than a one-time cure. Treatment options are variable and it is best to meet a sleep specialist. Some modalities like Cognitive Behavioural Therapy for Insomnia (CBT-I) can be effective in addressing the underlying causes and improving sleep quality. However, for some individuals, insomnia may be related to chronic medical conditions or mental health issues, meaning that while the symptoms can be controlled, a cure may not always be possible. Early intervention and tailored treatment plans are key in managing insomnia effectively."

Can Insomnia be Cured Naturally in 7 Ways?

The claims in the story regarding curing insomnia through natural methods, such as maintaining a regular sleep schedule, limiting caffeine and alcohol intake, establishing a bedtime routine, improving the sleep environment, reducing screen time, engaging in regular physical activity, and practicing mindfulness techniques, can assist in managing sleep. There is scientific evidence supporting that all these techniques can help in the management of insomnia but they are not a definitive cure for insomnia as per any scientfic evidence or medical consensus

Sleep disturbance can arise due to many behavioural patterns and improving them can also improve sleep. 

The study by Yara Alshoaibi et. al. revealed that adolescents in Riyadh had a high frequency and duration of screen time, often exceeding 6 hours per day. Nearly half of these adolescents experienced poor sleep quality, along with symptoms such as fatigue, daytime sleepiness, and difficulty concentrating.

In another study published in Preventive Medicine Reports found that high screen time was linked to poor sleep quality and insufficient sleep duration, but only in adolescents who were not physically active enough. The findings suggest that higher levels of physical activity may help improve sleep patterns in the pediatric population.

A study led by Leah A. Irish et al. published in Sleep Medicine Reviews found that that caffeine intake near bedtime disrupts sleep in a dose-dependent manner, with unclear effects of caffeine consumed earlier in the day. Individuals sensitive to caffeine may be particularly affected. Regarding alcohol, its impact on sleep depends on the amount consumed, and tolerance develops quickly. Those dependent on alcohol tend to experience worsening sleep during withdrawal, and many continue to suffer from long-term sleep disturbances even after quitting, despite slight improvements. Nighttime noise leads to frequent awakenings, and although people may adapt to it, brain activity continues to reflect disturbances. Certain noise reduction methods have been shown to enhance sleep in specific environments. Exercise, whether regular or occasional, results in modest sleep improvements for those with or without sleep issues, though polysomnography (PSG) measurements offer inconsistent findings. The study also found no strong evidence that late-night exercise harms sleep. Psychosocial stress is linked to increased pre-sleep arousal and poorer sleep quality, with stress management techniques like yoga and meditation helping reduce pre-sleep arousal and improve sleep, typically based on self-reported outcomes. However, individual differences in stress perception and coping styles may influence the effectiveness of these strategies.

The same study also found that clinical sleep treatments prioritize maintaining a consistent wake-up time, which differs from certain sleep hygiene guidelines that also emphasize regular bedtimes. While irregular sleep patterns are associated with poor sleep quality, enforcing regular sleep schedules among nonclinical adults has shown limited effectiveness in improving sleep. 

 Dr. Rahul Chawla MBBS, MD (General Medicine), DM (Neurology), Consultant, Neurologist at IBS Hospital, New Delhi explained, "While adopting healthy sleep habits and lifestyle changes, like maintaining a consistent sleep schedule, limiting caffeine, and optimizing your sleep environment, can certainly help improve sleep quality and reduce the severity of insomnia symptoms, claiming that these methods can cure insomnia is misleading. Insomnia is a complex sleep disorder, and its causes often include underlying mental health conditions, medical issues, or even neurological factors that cannot simply be 'cured' through natural remedies alone. These approaches may offer significant benefits for mild or short-term insomnia, but chronic or severe cases usually require a more comprehensive treatment plan, such as Cognitive Behavioral Therapy for Insomnia (CBT-I) or addressing any underlying health conditions. It's important to note that lifestyle adjustments can help manage insomnia, but claiming a cure oversimplifies the disorder and can lead to delayed treatment for those with chronic or more severe insomnia."

Dr. Sohet Gogia, Consultant, Neurosurgery, Neurosciences, Medanta Hospital, Gurugram further added "While it is true that maintaining good sleep hygiene—such as setting a consistent sleep schedule, reducing caffeine intake, and creating a relaxing bedtime routine—can greatly improve sleep quality, claiming that these practices alone can cure insomnia is an oversimplification. Insomnia, especially chronic insomnia, is a multifaceted condition with a variety of causes, including psychological, medical, and neurological factors. These natural approaches may help in managing symptoms or improving sleep for some individuals, particularly those with mild or acute insomnia. However, chronic or severe insomnia often requires medical intervention, such as Cognitive Behavioral Therapy for Insomnia (CBT-I) or treatment for underlying conditions like anxiety or depression. Therefore, while these methods can be part of a holistic approach to better sleep, they are not standalone cures for insomnia."

Medical Dialogues Final Take

While natural methods mentioned in the web story such as maintaining a regular sleep schedule, limiting caffeine and alcohol, establishing a bedtime routine, improving the sleep environment, reducing screen time, engaging in physical activity, and practicing mindfulness can help in the management of sleep cycle and management of insomnia, no scientific evidence or medical consensus supports the claim that they can cure insomnia naturally. It is misleading to portray these strategies as the cure as they alone cannot cure insomnia, especially chronic insomnia. It is important to consult a doctor for effective management and treatment of insomnia.

Thus, the claim that insomnia be Cured Naturally by 7 effective methods is MISLEADING.