There are a number of effective treatments for insomnia. They fall into several categories:
- Lifestyle changes
- Natural methods
- Over-the-counter medications
- Prescription medications
You can try one or all of these in varying combinations in order to find relief from your insomnia.
Lifestyle Changes
Lifestyle changes are the easiest ways to try to get relief from insomnia. Insomnia is often related to stress, or poor lifestyle choices that can affect your sleep.
We all experience stress from time to time, but if you are in a high-stress job or have undergone any recent changes in your life that are particularly stressful, such as a new job, new baby, death in the family, illness and so on, it might be time to learn some stress management techniques.
If you are tossing and turning at night playing things over and over again in your mind, stress management techniques such as meditation, visualization and mindfulness training, also known as living in the present, can all help.
The things you drink will affect your sleep too. Caffeine can make you overly stimulated. Coffee, tea, cola and energy drinks like Red Bull should never be used after around 6 pm at night.
Alcohol can make you stimulated, then depressed. Alcohol should not be used as a sleep aid.
When you eat, and the things you eat, can also contribute to insomnia. If you experience frequent heartburn, it might be time to consider adjusting your diet. If you tend to eat early and are often hungry before you go to bed, try a light snack such as half a sandwich and a glass of milk. Milk contains tryptophan, which can help aid in sleep.
Having a Set Bedtime
Many people fall asleep in front of the television. Or they work long hours and skimp on sleep, and think that it won’t make any difference to their health. The truth is that over time, these habits can interrupt what is called the circadian rhythms of sleep, resulting in problems with falling asleep and/or staying asleep.
Getting More Exercise
Exercise can also help increase the chances of falling asleep and staying asleep. Exercise improves mood and gives more energy to power you through your day, but it can also make you tired enough at night to fall asleep. The only time you should not exercise is before bed because it can be too stimulating.
Natural Methods
Natural remedies for insomnia include herbal remedies and complementary and alternative medicine (CAM).
Herbal Supplements
There are a number of herbs that can help with sleep. The most commonly used ones are:
- Chamomile
- Valerian
- Wild lettuce
- Hops
Aromatherapy
Aromatherapy uses the fragrance of flowers, plants and other botanicals to create certain effects, including calming the mind and relieving stress. Aromatherapy uses highly concentrated botanical oils known as essential oils. These oils can be inhaled, added to bath water, and/or used as part of therapeutic massage. Lavender, rose and pine are popular oils with calming effects.
Massage
Massage can help relieve aches and pains in the body that might prevent a person from falling asleep.
Over-the-Counter Medications
Over the counter medications for insomnia are usually antihistamines, which help you become drowsy and fall asleep. The danger with these is that you might overdose if you are also taking allergy or cold and flu medications.
Prescription Medications
Prescription medications are useful to help you fall asleep or stay asleep, but they can in some cases become addictive. They should always be used under the care of a doctor.
Try all of these types of treatments one at a time to see what offers the best relief from insomnia.
