insomnia treatments

5 Insomnia Treatments Without Drugs
Insomnia drugs and medicines often have the serious drawbacks of being potentially addictive or tolerance-forming. For short-term insomnia symptoms the most effective cure is often a simple change in lifestyle, food consumption patterns or a simple home remedy. This article outlines 5 effective and simple treatments for insomnia which do not involve drugs.
Treatment #1 – Focus On Food And Drinks
The kinds of foods you consume, especially in the hours before going to bed, can have a dramatic effect on getting to sleep. Treating insomnia can actually be as simple as avoiding those foods which contain excessive protein or complex (processed) sugars in the evening hours. Carbohydrate-rich foods can have a beneficial effect on sleeping. Drinks containing caffeine should be avoided in the evenings for anyone with sleeping problems, cutting back on coffee and caffeine containing sodas in the afternoon should also be involved in the treatments.
insomnia treatments
Treatment #2 – Fixing Your Sleeping Environment
Curing insomnia should begin in bed! Small changes to your sleeping environment can make a huge difference in the quality (and quantity) of sleep which you receive. Firstly, ensure that you have enough room for the natural twists and turns in the night – blockages being a common cause of night-time awakening. Materials of your bedding and a firm pillow are also beneficial. Finally, temperature – both when you go to bed and abrupt changes in the night – can have a major effect. In particular you should make sure there are no drafts or sudden increases in temperature during the night.
Treatment #3 – Keeping A Sleepers Diary
This non-drug treatment has a dual-aspect. The idea being that entering all of the salient facts about pre-sleeping routines and ‘quality scoring’ each night can help you to identify patterns and behaviors which are inhibiting sound sleep. Secondly, the very fact that you are keeping a diary makes it less likely that insomnia-producing behavior will be made in the first place – your own awareness of the issue ensuring that you think about each behavior before it is made.
Treatment #4 – Mental Exercise And Relaxation Methods
Distracting your own thoughts can be a great way of falling asleep for those who are kept awake by stress or worry. The idea dates back to the famous ‘counting sheep’ method, and includes many variations including imagining scenarios and even meditation. Relaxation combines mental focus with the tensing and relaxing of muscle groups starting at the feet and working up. This feels relaxing in addition to preventing unwanted worry – a great non-drug insomnia treatment.
Treatment #5 – Noise To Mask Noise
Unwanted noise is a major reason for people showing the symptoms of insomnia. This can include unavoidable noises such as those from the street or from a family with disparate sleeping agendas. Ear plugs do work, however many people find these uncomfortable and obtrusive. A popular drug-free treatment is to mask unwanted disturbances with either ‘white noise’ (for example from a fan) or specially designed CDs which mimic the brain-waves responsible for sleep.

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