Insomnia Treatment Options for a Better Night’s Sleep
Nearly one-third of all adults are affected by insomnia at some point in their lives. While many report short-term bouts with the condition, 10-15% report long-term suffering, with sleep deprivation lasting more than one month and no physical or mental disorders causing the condition. When there is another medical condition causing the insomnia, it cannot effectively be managed or cured without first addressing the underlying problem.
However, for those who are not suffering from an ailment that will cause sleeplessness, there are several insomnia treatment options that can help you achieve rest. By meeting with a therapist, attending insomnia support groups, and even teaching yourself new sleep behaviors you may effectively help yourself get a more restful sleep. These behaviors and habits should include:
Practicing good sleep hygiene. This includes keeping fixed bed and wake times, avoiding daytime naps, exercising regularly, and avoiding heavy meals, alcohol, and caffeine 4-6 hours before bed.
Keeping a comfortable and consistent sleep environment, including bedding you enjoy, a comfortable temperature, a quiet atmosphere, and make sure that your bedroom is reserved exclusively for sleeping.
Relaxing. Practice relaxation techniques before bed that help you unwind. Progressive muscle relaxation, biofeedback, breathing exercises, and warm baths can all help you get in a calm state of mind before bed.
Not worrying. Do your best not to worry before bed. Give yourself time before you prepare for bed to get the stresses of your day out in order to have a clear mind for rest. This technique can be very useful and can be learned through cognitive therapy.
When all else fails, your doctor may prescribe you over the counter medications such as zolpidem, zaleplon, ramelteon, and others commonly used as an insomnia treatment and for other sleep disorders. These are not generally advised to be used as long-term solutions for sleeplessness and insomnia, so practicing sleep rituals that work best for you is a great way to teach yourself how to achieve natural sleep and discover new insomnia treatment options.