Do you have trouble falling asleep? Do you wake up in the middle of the night and can’t get back to sleep? Do you wake up too early in the morning? If you have any of these symptoms, you may be suffering from insomnia. Insomnia is a common sleep disorder that can make it hard to fall asleep and stay asleep.
There are many potential causes of insomnia, including stress, anxiety, depression, medications, and medical conditions. But there are also many things you can do to help yourself get a good night’s sleep.
Here are some tips for how to cure insomnia:
1. Establish a regular sleep schedule
One of the best things you can do for your sleep is to establish a regular sleep schedule. This means going to bed and waking up at the same time each day, even on weekends. This will help train your body to fall asleep and stay asleep at night.
2. Create a relaxing bedtime routine
Part of establishing a regular sleep schedule is creating a relaxing bedtime routine. This can include taking a warm bath or shower, reading a book, or writing in a journal. Do whatever makes you feel calm and relaxed. The key is to do these things every night so that your body knows it’s time to sleep.
3. Avoid caffeine and alcohol before bed
Caffeine and alcohol are stimulants that can make it harder to fall asleep and stay asleep. So avoid them in the evening and especially before bedtime.
4. Avoid working or using electronic devices in bed
Working or using electronic devices in bed can make it harder to fall asleep. That’s because they can stimulate your brain and keep you awake. So instead of working in bed, create a designated work space in another room. And avoid using electronic devices for at least an hour before bedtime.
5. Get up and move around during the day
Exercise is a great way to promote good sleep. But it’s important to do it during the day, not right before bedtime. That’s because exercise can make you feel more alert and make it harder to fall asleep at night. So aim for 30 minutes of moderate exercise like walking or biking during the day. And avoid strenuous exercise like running or weightlifting for at least four hours before bedtime.
6. Take breaks during the day to relax
In addition to exercise, taking breaks during the day to relax can also help promote good sleep at night. Taking 10-15 minute breaks every few hours to do something calming like stretching, deep breathing, or meditation can help reduce stress and promote relaxation. And that can lead to better sleep at night.
Why Some People are experiencing Insomia?
Insomnia is a sleeping disorder that can make it hard to fall asleep, stay asleep, or both. People with insomnia often feel tired during the day and may have trouble concentrating. Insomnia can be short-term (acute) or can last a long time (chronic).
There are many possible causes of insomnia, including stress, anxiety, depression, medications, sleep disorders, and medical conditions. Some people may have trouble sleeping because of poor sleep habits.
People with insomnia often have trouble falling asleep because they cannot turn off their minds. They may be worrying about work, family, or other problems. They may also be thinking about something that happened during the day or feeling anxious about the future.
People with insomnia may also have trouble staying asleep. They may wake up often during the night or early in the morning and cannot get back to sleep. This can be caused by stress, anxiety, pain, medications, or medical conditions.
Insomnia can be treated with medications, behavioral therapies, or other treatments. Medications for insomnia include sedatives and antidepressants. Behavioral therapies for insomnia include stimulus control therapy, sleep hygiene education, and relaxation techniques.
Medicines for Insomia
If you’re one of the millions of people who suffer from insomnia, you know how frustrating it can be to try to get a good night’s sleep. You may have tried various over-the-counter and prescription medicines, but you may still be searching for a treatment that really works for you.
There are a variety of medicines available for insomnia, and the best one for you will depend on the cause of your sleep problem and your own preferences. Some people do well with over-the-counter medications, while others find that prescription drugs are necessary. And some people find that a combination of different medicines is the most effective approach.
Here’s a look at some of the most common types of insomnia medicines:
Over-the-counter sleep aids: These include antihistamines such as diphenhydramine (Benadryl) and doxylamine succinate (found in Unisom and other products). These medicines can make you drowsy, but they can also cause morning grogginess and dry mouth.
Prescription sleep aids: These include newer drugs such as zolpidem (Ambien), eszopiclone (Lunesta), and zaleplon (Sonata), as well as older drugs such as temazepam (Restoril) and triazolam (Halcion). These medicines generally cause fewer side effects than over-the-counter sleep aids, but they can still lead to morning drowsiness. In addition, they may be habit-forming, so they’re usually prescribed only for short-term use.
Antidepressants: Some antidepressants are approved by the FDA for treating insomnia, even though they’re not specifically approved for that purpose. These include trazodone (Desyrel) and amitriptyline (Elavil). Antidepressants can cause side effects such as dry mouth, constipation, and morning drowsiness.
Benzodiazepines: These drugs, which include alprazolam (Xanax), diazepam (Valium), and lorazepam (Ativan), are sometimes prescribed for people with insomnia. However, they can be habit-forming and may cause side effects such as drowsiness, lightheadedness, and dizziness.
Melatonin: Melatonin is a hormone that’s produced by the pineal gland in the brain. It helps regulate the body’s sleep-wake cycle. Melatonin supplements are available over the counter and don’t usually cause side effects. However, they may not be effective for everyone.
Chamomile: Chamomile is a herb that’s sometimes used as a natural treatment for insomnia. Chamomile tea is widely available, and chamomile supplements are also sold in some stores. Chamomile is generally considered safe, but it can cause an allergic reaction in some people.
Valerian: Valerian is another herb that’s sometimes used to treat insomnia. It’s available in capsules, tablets, teas, and tinctures. Like chamomile, valerian is generally considered safe, but it can cause side effects such as headache and upset stomach in some people.
Acupuncture: Acupuncture is a form of traditional Chinese medicine that involves inserting thin needles into the skin at specific points on the body. Some studies have found that acupuncture may help improve sleep quality in people with insomnia.
Massage: Massage therapy has been shown to help improve sleep quality in people with insomnia. A massage can relax your muscles and help you feel more sleepy.
Yoga: Yoga is a form of exercise that involves holding various postures while focusing on your breath. Yoga can help reduce stress and promote relaxation, both of which may help improve sleep quality.