Insomnia is such a common ailment, and effective, safe treatment can sometimes be crucial in getting the rest you require. Try safe, natural, nonsurgical insomnia treatment methods before resorting to drugs. Cognitive behavior therapy for insomnia, also known as CBT, is an organized course that helps you replace negative behaviors and thoughts that contribute to or aggravate sleep difficulties with healthy, realistic ones that promote better sleep. It’s easy to put off getting help with your insomnia symptoms but doesn’t. It may be the best choice you’ve made for your condition.
Insomnia affects millions of Americans. Some suffer occasional mild bouts of difficulty, such as being unable to sleep at night or remembering sleep stages. More chronic sufferers find that their insomnia evolves into conditions that limit their activities and reduce the quality of life. When those who cannot sleep do so because of stress or environmental factors, insomnia becomes a very serious condition. Insomnia treatment leads to reduced productivity, health complications, and lowered self-esteem.
Insomnia isn’t strictly a bed problem. There could be a variety of underlying reasons for it. In some cases, insomnia may be a symptom of another disease. That’s why medical treatment is so important. If you aren’t treating the primary cause, you may only mask the signs of an underlying illness.
The most common insomnia treatment involves cognitive behavioral therapy. This form of treatment helps patients identify thought patterns that contribute to poor sleep and helps them to replace them with healthier ones. One simple technique is to count backward from a fixed time during the day until you get to bed. By keeping track of your sleep cycles, you can discover when your mind began thinking about bedtime and gauge how long you actually slept.
Behavioral techniques are often effective in insomnia treatment. In fact, it’s often recommended that behavioral therapies be used in tandem with traditional sleep medications. But what kind of behavioral changes should you make? First, avoid stimulants like coffee, cigarettes and alcohol. Caffeine can keep you awake by keeping you alert. Alcohol, on the other hand, may calm you down but it also distracts you from your natural sleeping rhythms.
Instead, try to find something in your environment to keep you busy and relaxed. Think about relaxing activities that you enjoy, like playing cards or watching a movie. Reading a favorite book or watching a comedy on TV can also be soothing. You’ll find that you’ll fall asleep faster if your behavior supports a good night’s rest.
After identifying behavior that keeps you awake, implement it as much as possible. For example, replace caffeine with a cup of herbal tea. Drink a warm glass of milk before bed. Set a routine. If you want to brush your teeth, get up from the bed, and do so first thing in the morning.
When you’re finally able to sleep, reward yourself for your progress. Try to do something that will energize you, like exercise. The more you’re rested and energetic, the better your response to treatment options will be. And when you finally do get a good night’s rest, reward yourself for your efforts with a little gratitude.
Sometimes, insomnia doesn’t require specific treatment. In many cases, you just need to relax. This can be done through deep breathing exercises and meditation. If you’re stressed out, look up stress relief exercises on the Internet. You might also try to go out for a walk or visit a support group for people who struggle with insomnia.
Other insomnia treatment options are more drastic. You might consider taking prescription sleep aids. Talk to your doctor to determine whether this is an option for you. Some prescription drugs actually cause insomnia, so you should only take these under a doctor’s care. Other insomnia treatment options are more drastic – you may consider drastic lifestyle changes, such as giving up alcohol or quitting smoking.
It’s easy to let sleep overs become a chronic habit. It can even become an addiction! If you don’t take care to have good, restful sleep, you’ll run into trouble when you’re trying to function throughout the day. If you’re suffering from sleep deprivation, then you need to find a solution now. Getting good sleep is important for overall health, but it’s just as important for mental and physical health.