You might wonder how to treat insomnia ? Insomnia is a common sleep disorder that affects 20% of adults. It can negatively affect your life and cause you to feel sleepy during the day. You might struggle to concentrate, function normally, and be productive at work or school. If you are reading this article, it means that you have been struggling with insomnia and are looking for ways to treat it.
The good news is that there are many things you can do to manage this condition and get your sleep back on track. Insomnia has many causes, including stress, anxiety, depression, medications such as stimulants or caffeine, too much screen time before bedtime, not enough physical activity every day, irregular bedtimes, and the side effects of new medications or other chronic conditions like arthritis or asthma.
How To Treat Insomnia
Step 1: Relax Before Bed
One of the most important things you can do to cope with insomnia is to learn how to relax and reduce stress. Stress is a big cause of insomnia and can also exacerbate other causes of insomnia, such as depression or anxiety. The first step to controlling stress is to recognize it. What are your daily stressors? What can you do to reduce that stress? Do you have a hobby or passion outside of work where you can let go of your stresses? There are many other things you can do to reduce your stress levels.
Exercise is a great way to release stress and relax your muscles. Practice yoga or meditation if you’re looking for something more hands-on. Try to take at least a 30-minute break from work if you have a full-time job. Reconnect with your loved ones and enjoy your free time.
Step 2: Create a Good Sleeping Environment
When you have insomnia, you’re already under a lot of stress. Unfortunately, it’s also very easy to create a feedback cycle where your insomnia makes you stressed and your stress makes you more likely to have insomnia. You don’t need to live like this! There are a few things you can do to break this vicious cycle and re-take control of your bedtime.
– First, create a bedroom that is designed for sleeping. A good rule of thumb is that if you can’t do anything in your bedroom except sleep, you’re doing it right.
– Turn off all electrical devices that emit light, including your phone. Blue light can disrupt your circadian rhythm and make it more difficult to fall asleep.
– Keep your bedroom cool. Sweaty sleep is not conducive to good sleep.
– Get a good mattress and pillow. These two things can make a huge difference in the quality of your sleep.
– Practice good sleep hygiene. Don’t drink caffeine or alcohol in the evening, don’t eat a large meal within two hours of going to bed, and exercise regularly but not right before bed.
– Try to go to bed at the same time every night and wake up at the same time every morning regardless of whether you slept well or not.
– And finally, consider using blackout curtains or a sleep mask to eliminate any light.
Step 3: Exercise Every Day
Exercise is good for just about everything, but specifically insomnia. It helps reduce stress, which we mentioned earlier as a common cause of insomnia. It also helps you sleep better by releasing more serotonin and endorphins, which are neurotransmitters that can help you sleep and stay asleep. If you can, try to exercise for at least 30 minutes a day. If you’re not motivated to start a regular exercise regime, then try to take 10,000 steps each day.
This is about three miles if you walk at a normal pace. If you have insomnia, don’t let it keep you from living your life. Take these simple steps to get a better night’s sleep and start enjoying your days again. Remember that insomnia can be caused by many things and there is no one-size-fits-all solution. Try different strategies, or a combination of strategies, and always keep an open mind.
Step 4: Don’t Eat Right Before Bedtime
Your body needs time to digest food before you go to bed. If you eat right before bed, your body will be busy digesting and you won’t have the energy to do the other things it needs to do, such as repairing itself and preparing you for sleep. On the other hand, food eaten just before bed can also make you feel hungry again even if you feel full.
Step 5: Try Aromatherapy And Essential Oils
Aromatherapy is the use of scents to improve health and mood. Many essential oils contain high levels of monoterpenes, which have been shown to improve sleep. Some of the best essential oils for sleep are Lavender, Chamomile, and Vetiver. Sandalwood, Ylang Ylang, and Orange also work well as sleep aids, albeit not as well as the three oils above. You can purchase pre-made essential oil sleep aids or make your own. To make your own, all you have to do is add a few drops of your chosen essential oil(s) to a humidifier or pot of water on the stove.
Step 6: Try Cognitive Behavioral Therapy
Cognitive Behavioral Therapy, or CBT, is a type of therapy that can help you deal with insomnia caused by depression and/or anxiety. It teaches you how to recognize negative thinking and replace it with positive thinking. CBT works best when combined with other methods, such as taking a non-addictive sleep aid like melatonin. If you have insomnia, talk to your doctor about CBT. It’s often covered by insurance and very effective. It’s also very easy to do on your own. Many books and audiobooks will walk you through CBT.
Step 7: Take Prescription Medication
If all else fails, you may have to resort to prescription medication. Insomnia caused by depression and/or anxiety may require a combination of CBT and a prescription sleep aid like Zolpidem, Eszopiclone, or Doxepin. If your insomnia is caused by a circadian rhythm disorder, a shift work disorder, or the side effects of other chronic conditions, then taking melatonin may be the best option for you. Remember that you should always consult your doctor before taking any kind of medication. This includes over-the-counter sleep aids like melatonin. Side effects can vary from person to person, so be sure to let your doctor know all of the symptoms you’re experiencing.
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Treating insomnia requires patience and persistence. You may not see results immediately and that’s okay. Make sure to stay motivated and remember that even one night of better sleep can make a big difference in your life. Finally, remember that everybody feels sleepy sometimes. It’s perfectly normal to have a bad night or week where you can’t sleep. Just keep trying new techniques and always be open to feedback and advice.