Treat insomnia in simple ways, most notably relaxation exercises before bed


Treating insomnia has many ways, between changing lifestyle and avoiding screens before bed or not drinking caffeine long before bedtime, and insomnia from Common sleep problems Which can affect your life and cause difficulty sleeping or difficulty staying asleep, as you may wake up during the night or wake up very early the next morning, and insomnia may be for periods and then disappear or it may be continuous, according to the site.stanfordhealthcare“We learn about insomnia treatment.


Insomnia treatment

Treating insomnia has several approaches. Making behavior and lifestyle changes can improve your overall quality of sleep and help you fall asleep faster.

Cognitive behavioral therapy for insomnia

Cognitive-behavioral therapy for insomnia (CBT-IIt is a type of treatment specifically used for insomnia that can help improve your sleep patterns so that you can get better sleep.

One part of your first CBT is learning to have it Good sleep habitsWhich includes eliminating distractions in your room and maintaining a steady sleep schedule.You also focus on goals such as:

Change thoughts and behaviors that interfere with good sleep.

Create a sleep schedule that gradually helps you sleep more over time.

You can work with a therapist who will help you identify and change the thoughts and behaviors that are preventing you from getting quality sleep.

Lifestyle change

Simple lifestyle changes may help you sleep better. These changes may include:

Change where you sleep or your schedule Maintain regular bedtime and wake times every day, and try not to fall asleep during the day.

Avoid large meals or excess liquids later in the evening.

Stay active.

Avoid caffeine hours before bed. Drinking coffee makes you wake up late at night and have a hard time getting back to sleep.

Doing relaxation exercises for example, you can try progressive muscle relaxation.


Behavior and lifestyle changes can help you improve your sleep in the long term. In some cases, taking sleeping pills for a short time can help you fall asleep.

Your doctor may recommend prescription or over-the-counter sleep medications, or you can take other medications that can help you relax and sleep, such as antidepressants.

Many sleep medications cause side effects, such as low blood pressure, anxiety, and nausea. These medications may also become less effective as your body gets used to them. May cause withdrawal symptoms when you stop using them.

Complementary medicine

Complementary medications are sometimes used to treat insomnia and they include nutritional supplements, such as melatonin or valerian.

Problematic short-term sleep is often linked to short-term stress. This short-term insomnia can last from days to weeks and often improves in less than a month.

A chronic sleep problem called chronic insomnia is often a symptom of another health problem, such as depression or chronic pain.


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