Insomnia Treatment Tips
How to Take care of Insomnia
The strategies for overcoming insomnia consist of both pharmacologic as well as non-pharmacologic practices. Understand that insomnia may be severely debilitating and that symptoms can be indicators of major issues, such as physical or medical conditions, sleep disorders, and psychological issues like depression, anxiety, and stress.
You’re not encouraged to self-medicate long-term insomnia symptoms-those that last more than a month. See your doctor and discuss treatment options that meet your needs AND root causes for your sleep disturbance.
Tips for Dealing with Insomnia:
- Clean up your own sleep act. Doctors call this “sleep hygiene. ” What this means is evaluating your own behaviors about sleep and bedtime. Good sleep hygiene: establish a routine bedtime, don’t watch any TV while you’re trying to go to sleep or during sleep, eliminate stimulants such as caffeine and sugar from the diet before bed, get on a routine exercise plan, avoid alcohol before bed.
- Create an appealing bedroom or rest space. At the end of the day you ought to be tired. The last thing you need to deal with is actually cleaning a pile of clean clothes off your bed, dealing with vibrant lights or noise from outside along with other stressors. Make your bed room a sanctuary you’re only too pleased to retreat to.
- Try some home remedies to assist you relax before bed time: warm bath with or without Epsom salts, warm milk or even cocoa, a couple cupcakes, some chamomile tea with honey.
- Deep relaxation as well as music therapy CDs may help create an environment in which you’ll be able to relax and naturally fall asleep.
- If you take over-the-counter sleep aids or even a sleep inducing antihistamine, don’t use them as long-term options for chronic insomnia.
- Talk to your medical professional about natural treatments versus prescription sleep medications. Melatonin, valerian, St. John’s wort, and other herbals are already effectively used to deal with insomnia for hundreds of years. Many of today’s most widely used drugs have been based on natural herbs.
- If you are prescribed a prescription sleep aid such as Ambien or Lunesta take them just before going to sleep. If you take them too soon or while operating an automobile you endanger yourself and others. These drugs are hypnotics and made to be extremely fast-acting. Follow your doctor’s recommendations for dosages and also monitor yourself for adverse negative effects. The FDA warns against stopping taking them without first contacting your doctor-many of the potent drugs will also be quite habit-forming and could require you be weaned from them.
Insomnia is not a sleep disorder, but it could be relieved with certain change in lifestyle, short-term sleep aids, therapeutic behavioral modification or a mix of these.