Treating insomnia treatments for insomnia
plenty of treatment options for insomnia are available
good sleep habits and a healthy diet can remedy many cases of insomnia
behavior therapy or medication may be necessary in some cases
it's important to determine whether or not an underlying issue or medical condition is causing your insomnia
many cases of insomnia are result of stress or some other emotional or physical condition that need separate treatment
many times sleep patterns return to normal when these conditions are successfully treated
healthy lifestyle changes
often making lifestyle changes can cure insomnia
you might want to try some of these suggestions
go to bed when you feel tired
use your bedroom only for sleep and sex
activities that stimulate the brain such as watching TV
reading or eating should take place an outside the bedroom
try to go to bed and wake up at the same time every day
reduce the stress is in your life that are disrupting your sleep you may also want to
incorporate other lifestyle changes such as the following
don't smoke if you smoke quit
the Katyn is a stimulant that triggers insomnia
also smoking can lead to
high blood pressure heart attacks
strokes cancer
watch what you drink a void drinking excessive amounts of alcohol
at the hall is a sedative that may induce sleep initially
but it can disrupt deeper stages of sleep that allow your body to rest fully
long-term heavy drinking can also trigger high blood pressure
heart failure and stroke
caffeinated drinks to such as coffee and soft drinks are other stimulants to avoid
a study published in the journal of clinical sleep medicine found that 400 mg MG of caffeine
taken 6 hours before bedtime can significantly disrupt your sleep
for reference and 8 ounce cup of coffee has 95 to 200 mg of caffeine
the researchers recommend avoiding caffeine a minimum of 6 hours before your normal bedtime drinking too much of any fluid before
bedtime can disrupt sleep with repeated night time trips to the bathroom
exercise exercising 20 to 30 minutes every day can encourage a good night's sleep
even if you don't see immediate results
keep doing it researchers in a 2013 study tracked 11 women with insomnia and found that exercising one day didn't necessarily mean
that there participants would sleep better that night
however regular exercise over the course of four months did improve how much they slapped and their overall quality of sleep
regular exercise can also help prevent serious medical conditions such as cardiovascular disease Albee city and diabetes as
the maintain a healthy diet
a void foods that are high in saturated fat which may cause heartburn and in digestion
these foods can be hard to digest particularly when you eat them late at night
this can make it difficult to sleep
behavior therapies these treatments can teach you how to make your environment more
conducive to sleep behavior therapies are often conducted by a psychologist psychiatrist
or other trained healthcare provider
they've been shown to be as effective or more effective than sleep medications
such therapies are often the first line of treatment for people with insomnia
these therapies may include the following
relaxation techniques
progressive muscle relaxation
biofeedback and breathing exercises are ways to reduce anxiety at bedtime
these strategies help you control your
breathing heart rate muscle tension
the mood a warm bath before bedtime
a massaged and light stretching all work to relax the body and should help you to wind down at night cognitive behavioral therapy
in group sessions or one on one counseling
mental health therapists can help you learn to change negative patterns of thinking
this can help you learn to replace worried or fearful thinking with more pleasant
the lax Ing thoughts this type of mindset is more helpful for finding healthy sleep habits
sleep restriction sleep restriction requires that the time you spend in bed is temporarily restricted causing partial sleep deprivation
your then more tired than next night
once your sleep as improved your time in bed gradually increases light therapy
some sleep experts recommend light exposure for people who tend to fall asleep two early at night or wake up two early in the morning
this helps to adjust your internal clock
during times of the year when its light outside later in the evenings going outside for 30
minutes or using a medical grade light box can help adjust your sleep patterns
insomnia drugs your Dr. May turn to medication when lifestyle changes and behavior therapies don't help your insomnia
doctors don't generally recommend relying on sleeping pills for more than a few weeks
because their addictive talk to your Dr. About a treatment plan if you have insomnia
the type of drug and DOS will depend on your symptoms and medical history
also let your Dr. Know if you're experiencing the symptoms of depression
this may be the root of your insomnia and will require other types of treatment
prescription sleep aids prescription medications for insomnia include sedatives tranquilizers
and anti anxiety drugs
the actors don't recommend taking sleeping pills for more than 2 to 3 weeks because they can become habit forming
dosage than duration will vary depending on your diagnosis
medical history and current condition
some of the more popular prescription sleep medications include as a topic loan Loomis to which is a non benzodiazepine sedative
ray Nolte and those rum which is a melatonin receptor agonist
1000 on busy role which is an antidepressant of the serotonin antagonist and reuptake inhibitors class
zell plan sonata
which is a non benzodiazepine sedative hypnotic
Salk idem MBA and which is a non benzodiazepine hypnotic
studies have shown that sleep aid medications are effective and shortening the time it takes to fall asleep
increasing the length of sleep decreasing the number of times a person wakes up
improving the overall quality of sleep prescription sleeping drugs to sometimes have side effects
side effects are often more pronounced in alder adults
these can include excessive drowsiness
impaired thinking night wondering adaptation balance problems
in rare cases these medications can cause these side effects allergic reactions
facial swelling unusual behaviors such as driving
cooking or eating while asleep
talk to your Dr. Immediately about any side effects you experience
over the counter sleep aids many people prefer to use nonprescription sleep aid medications
such as antihistamines to cause drowsiness
and tea histamine scan also reduce the quality of sleep and cause side effects such as
daytime drowsiness
dry mouth blurred vision
although it's not a drug people also commonly use melatonin as a sleep aid
melatonin is a dietary supplement available at most pharmacies
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