Insomnia is a sleep disorder that makes it difficult to fall asleep or stay asleep for long enough to feel refreshed the next morning. It can leave you tired throughout the day and can affect both your physical and emotional health. Here are some remedies that can help with insomnia:
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Cognitive Behavioral Therapy for Insomnia (CBT-I): This therapy can help you control or eliminate negative thoughts and actions that keep you awake and is generally recommended as the first line of treatment for people with insomnia. Typically, CBT-I is equally or more effective than sleep medications.
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Melatonin: This over-the-counter supplement is marketed as a way to help overcome insomnia. Its generally considered safe to use.
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Light Therapy: If you fall asleep too early and then awaken too early, you can use light to push back your internal clock. You can go outside during times of the year when its light outside in the evenings, or you can use a light box.
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Exercise: Getting in some daily physical activity is one of the best remedies for insomnia. Exercise is good for your overall health -- and it improves your quality of sleep.
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Relaxation Techniques: Relaxation techniques such as deep breathing, progressive muscle relaxation, and visualization can help you relax and fall asleep more easily.
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Avoid Stimulants: Avoid drinking alcohol, caffeine, or smoking, particularly shortly before going to bed.
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Stick to a Sleep Schedule: Try to go to bed and wake up at the same time every day.
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Create a Sleep-Conducive Environment: Make sure your bedroom is dark and quiet, and use curtains, blinds, an eye mask, or earplugs if needed.
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Avoid Regularly Using Over-the-Counter Sleeping Tablets: It is not clear how effective these are, they dont tackle the underlying problem, and have potential side effects.
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Herbs and Supplements: Many herbs or supplements can help treat insomnia. While many of these are common and well-known, it’s best not to assume that an herb or supplement is automatically safe for you. You should talk to a healthcare provider about herbs and supplements before taking them.
Its important to note that if these remedies dont work, your doctor may recommend cognitive behavioral therapy, medications, or both, to help improve relaxation and sleep.
