It’s already late at night and it’s time for you to go to sleep. However, as you lie on your bed, you can’t help but to toss and turn or imagining several scenarios in your head. In short, you can’t put yourself to sleep.

You feel so stressed and frustrated about this. The next thing you know is that it’s already six in the morning and it’s time for you to rise and prepare yourself for work. This time, you feel so tired and sleepy especially that you have another long day ahead.

Does this ring a bell to you? If it does, then you are one of the people who are experiencing insomnia, one’s inability to sleep well at night. Insomnia is treated as a sign or symptom, not a disease.

Some causes of insomnia include transient or short-term ones such as jet lag, change in work shift, and side effects of some medical conditions; psychological ones such as stress, depression, schizophrenia, and mania; and physiological ones such as fatigue, congestive heart failure, and nocturnal asthma. You don’t have to worry though, because just like any other disorders, insomnia treatment does exist.

How to Get Rid of Insomnia

There are generally three types of insomnia treatment methods, namely: lifestyle change, cognitive-behavioral therapy, and taking medicines.

Lifestyle change is the best insomnia treatment especially for short-term insomnia. Keep yourself from taking too much stimulants such as caffeine, nicotine, and alcohol. Adopt AND stick to a bedtime schedule. Go to bed at the same time at night and wake up at the same time every morning, even during weekends. Similarly, follow a regular bedtime routine.

Choose activities that will help you relax like listening to mellow music or reading a book. Avoid doing strenuous activities such as exercising, playing video games, or eating a big meal before bedtime. Also make your bedroom conducive for sleeping. Keep it quiet, dark, and cool when you go to bed.

Cognitive-behavioral therapy (CBT), meanwhile, allows you to develop a regular set of bedtime habits by introducing several relaxation techniques and biofeedback to reduce sleeping anxiety.

These strategies include controlling your breathing, heart rate, muscles, and mood. CBT also enforces positive thinking to replace sleep anxiety. This therapy also involves one-on-one or group sessions with CBT therapists in order for you to express your thoughts out loud and for therapists to help you settle your active mind down.

Prescription medicines and over-the-counter medicines are used for insomnia treatment especially if the condition cannot be treated by merely using the two techniques mentioned above. The primary ingredient of these medicines is melatonin, a body hormone that is known to help in sleep regulation.

Other components include L-tryptophan and valerian. It is best to first consult your doctors before trying out any of these medicines to make sure that these are safe for your health. Also check out product reviews of these medicines to verify their effectiveness.

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