How to Relieve Insomnia in Adults
Insomnia is a sleep disorder characterized by difficulties in falling asleep, staying asleep, or waking up too early and being unable to fall back to sleep. People who have insomnia may feel tired and sleepy during the day, become easily irritable, have difficulties in paying attention, and have increased errors and accidents at work. While temporal insomnia is entirely normal and goes away after a few days, long term and chronic insomnia that last for months can be very serious, impacting your daily life and reducing your quality of life. Luckily, there are various ways you can relive your insomnia ranging from simple home remedies to medication options.
1. Exercise
Increased physical activities impact your overall health including weight loss, increasing your energy levels, improving your mood, and promoting better sleep. According to studies, people who engage in physical exercises experiences very few to no symptoms of insomnia. Exercises also lower help relieve anxiety and depression, which the primary causes of insomnia.
2. Mindfulness meditation
Mindful meditation involves very slow and steady breathing while seated in a quiet and serene posture. It involves concentrating on each breath, your body, your innermost feelings, and the body sensation. Mindful meditation is used to reduce stress, improve concentration, and boost body immunity, promoting better sleep patterns.
3. Establish a healthy sleep environment
One of the steps you can take to establish a healthy environment is to ensure your sleep area is dark, calm, quiet, and relaxed. Bright lights and loud noise can interrupt your sleep. Try to change various features of your bedroom, like using blackout curtains, a different mattress, or pillows to establish what might work for you. Also, try to maintain the same sleep schedule by sleeping and waking up at the same time every day. This might help you adopt a regular sleep rhythm.
4. Therapy for Insomnia
Cognitive-behavioral therapy (CBT) is used to enhance better sleep. It works by controlling and eliminating negative thoughts, stress, anxiety, and depression that often keeps you awake at night. According to studies, CBT has an equal or better influence than sleep medications in treating insomnia.
5. Medications
If none of the home remedies works for you, you may opt for the over the counter sleep prescription pills. However, prescription medications should not be used in the long term because they can be addictive. Instead, try to take the pills only when you have problems falling asleep and gradually stop the medications after three to four weeks to avoid rebound insomnia.
Other healthy living style habits that can help relieve insomnia include avoiding caffeinated drinks past noon, taking light meals close to bedtime, avoid or limit naps, and establishing a relaxing bedtime routine such as taking a warm shower or listening to soothing music.
Grima, Natalie A., Bei Bei, and Darren Mansfield. “Insomnia management.” Australian Journal of General Practice 48.4 (2019): 198.
Riemann, Dieter, et al. “European guideline for the diagnosis and treatment of insomnia.” Journal of sleep research 26.6 (2017): 675-700.
Qaseem, Amir, et al. “Management of chronic insomnia disorder in adults: a clinical practice guideline from the American College of Physicians.” Annals of internal medicine 165.2 (2016): 125-133.
