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Journal of Clinical and
Basic Psychosomatics Psychosomatic influences on insomnia

has been shown to have anxiolytic (anxiety-reducing) individuals to consult with a healthcare provider before
effects, which can be particularly beneficial for individuals incorporating herbal supplements into their routine,
whose insomnia is driven by anxiety or stress. 127,128 Unlike especially if they are already taking medications, to avoid
THC, CBD does not have sedative effects at typical doses, potential interactions and ensure that the chosen remedy
but it can help improve sleep by reducing the cognitive aligns with their health profile.
arousal and anxiety that often interfere with sleep onset. Mind-body practices play a significant role in
Moreover, CBD has been found to modulate the SWC integrative approaches to insomnia by combining
through its effects on the hypothalamus, which plays a physical movement, breathing exercises, and meditation
crucial role in maintaining circadian rhythms. 129,130 By to promote relaxation and reduce stress. Regular practice
interacting with these pathways, CBD may help stabilize of yoga has been associated with improvements in
sleep patterns, particularly in individuals with disrupted sleep quality and reductions in insomnia symptoms by
circadian rhythms or those suffering from sleep disorders reducing cortisol levels, enhancing emotional regulation,
related to anxiety. When THC and CBD are used together, and improving overall well-being, contributing to better
they may produce synergistic effects that enhance their sleep. A systematic review found that yoga interventions
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potential benefits for treating insomnia. THC’s sedative significantly improved sleep quality in individuals with
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properties can help reduce sleep latency, whereas CBD’s chronic insomnia, suggesting that the combination of
anxiolytic effects can improve sleep quality by alleviating physical activity, controlled breathing, and mindfulness
the anxiety that often accompanies insomnia. This inherent in yoga may create a conducive environment for
combination might be particularly effective for patients restful sleep. Similarly, Tai Chi, a form of gentle martial
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who have difficulty falling asleep due to stress or chronic arts emphasizing slow, deliberate movements and deep
pain, as CBD can also reduce inflammation and pain
perception. 132,133 breathing, has been shown to improve sleep quality and
reduce insomnia symptoms, particularly in older adults.
4.3. Integrative approaches A study has indicated that Tai Chi can promote relaxation
and reduce anxiety, which are crucial factors in managing
Integrative and holistic approaches to managing insomnia. These practices foster relaxation and
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psychosomatic insomnia emphasize treating the encourage mindfulness, helping individuals better manage
whole person, addressing both mind and body. These stress and anxiety, which are common contributors to
strategies complement conventional psychological and insomnia.
pharmacological treatments, offering a multifaceted
approach to sleep disturbances. By focusing on the Dietary factors are also essential in the integrative
interplay between physical health, emotional well-being, management of insomnia, as certain nutrients can
and lifestyle choices, these integrative therapies aim to significantly influence sleep quality. For instance,
create a more balanced and supportive environment for magnesium, a mineral required in sleep regulation, is
restful sleep. critical for maintaining healthy sleep patterns. It has been
shown that magnesium supplementation can improve
Herbal remedies have been utilized for centuries to
promote relaxation and enhance sleep quality. Commonly sleep quality, especially in individuals with deficiencies,
and its role in regulating neurotransmitters, such as
used herbs include valerian root, chamomile, and GABA, further highlights its importance in sleep health.
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passionflower. Valerian root, known for its sedative In addition to supplementation, focusing on a balanced
properties, has been shown to shorten the time for falling diet that supports stable blood sugar levels is crucial for
asleep and improve overall sleep quality. Specifically, sleep health. Consuming whole foods rich in vitamins,
valerian is thought to increase GABA levels in the brain, minerals, and antioxidants can enhance overall health
helping calm nervous activity and promote sleep.
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Chamomile, often consumed as tea, possesses mild sedative and well-being, thereby promoting better sleep. Avoiding
effects and has been linked to improved sleep quality and stimulants, such as caffeine and nicotine, particularly in
reduced insomnia symptoms; research indicates that the hours leading up to bedtime, is also important, as these
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its antioxidant properties may contribute to its relaxing substances can interfere with the body’s natural SWC.
effects. Passionflower is another herb traditionally used Furthermore, the timing of meals can affect sleep
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to alleviate anxiety and promote sleep; some studies suggest quality; late-night eating or consuming heavy meals close
that it may increase GABA levels, thereby enhancing its to bedtime can lead to discomfort and disrupt the sleep
calming effects. 134,135 Despite the varying evidence regarding cycle. Adopting a diet that emphasizes sleep-promoting
their efficacy, these herbs are generally considered safe nutrients, such as tryptophan (found in turkey and dairy),
when used appropriately. However, it is crucial for can also support better sleep. 139-141 Overall, these integrative

Volume 3 Issue 1 (2025) 41 doi: 10.36922/jcbp.4588