Insomnia Treatment

Not knowing what’s causing your insomnia or what to do about it can be frustrating.

Insomnia can result from many different causes.

Based on diagnosis by a doctor and your individual situation, your treatment plan can involve a variety of things:

man talking to doctor about insomnia treatment
  1. Behavior and lifestyle changes

Sleep hygiene is defined as practices and habits that help promote good sleep.  What you do during the day, in the evening, and at bedtime can have a huge impact on your sleep – which is why behavior and lifestyle changes are essential for healthy sleep.

For good sleep hygiene, you may need to:

a) Establish a regular bedtime routine.  To maintain healthy sleep cycles, go to bed and wake up at the same time every night of the week.

b) Establish a pre-sleep relaxation routine.  To prepare your body and mind for sleep, do something relaxing such as light reading, relaxation exercises, or a warm bath.

c) Avoid alcohol, caffeine, and nicotine in the evening.  Stimulants like caffeine and nicotine can make it difficult to fall asleep.  Alcohol can disrupt your sleep during the night.

d) Adjust your meds.  Some over the counter and prescription medicines can interfere with sleep. You may need to talk to your doctor about adjustments.

e) Exercise.  Exercising during the day has been shown to promote better sleep at night.

f) Change your environment.  Your sleep environment is important to sleep hygiene.  For better sleep, make sure your bedroom is cool, dark, and quiet. You may also need to turn off any electronics as the emitted light can prevent you from feeling sleepy.

g) Watch what you eat.  Avoid foods that can cause heartburn or indigestion.

h) Be careful napping.  Excessively long naps during the day or too close to evening can make it harder to fall asleep at night.

People in cognitive behavioral therapy group session for insomnia treatment
  1. Cognitive behavioral therapy

Anxiety and stress can make it harder to fall asleep and stay asleep during the night.  Cognitive behavioral therapy is specialized counseling that helps people deal with negative patterns of thought that disrupt sleep.  Your doctor may recommend one-on-one therapy or group sessions.

natural supplements used for insomnia
  1. Natural Supplements

Treatment may involve the use of natural supplements.  Melatonin is a hormone produced by the body that promotes sleep.  Valerian root extracts are used to reduce anxiety and stress.

doctor writing a drug prescription for insomnia treatment
  1. Medicines

As a short-term remedy, your doctor may recommend over the counter or prescription sleeping pills to help you get some rest and restore your sleep schedule.  Sleeping pills are not the first choice for treating long-term insomnia due to side effects such as dependency.

cpap machine for obstructive sleep apnea treatment
  1. Specialized treatments for sleep disorders

If diagnosed with a specific disorder, your doctor may recommend a specialized treatment.  For example, if you have obstructive sleep apnea, treatment commonly involves the use of a CPAP machine for continuous positive airway pressure therapy.

Connect with us:

About Us

Better Sleep Simplified was founded as a place for insomnia sufferers to get clear and well-researched information.

Our goal is to make sure you know about your options so that you take action sooner rather than later.

Read More

Sleep Checklist 

Find out what you're doing right and what you should change

Check it out

Sleep Library: 

Watch and Learn

Hear from experts, sleep specialists, people with insomnia, and others

Explore

Advertisement:

Affiliate Disclosure

This site is a participant in the Amazon Services LLC Associates Program and other affiliate advertising programs designed to provide a means for sites to earn advertising fees by advertising and linking to them.

More details here

Advertisement:

Important:  BetterSleepSimplified.com is for informational purposes only and is not intended or implied to be a substitute for professional medical advice, diagnosis, or treatment.  Always consult a physician for sleep and health concerns.  See additional information.

Pin It on Pinterest

Share This