No matter how bad your insomnia is or how long you’ve had it for, there are effective treatments available to help you cure insomnia for good.
The trick is to first discover what’s causing your insomnia, and then find the right treatment that tackles the cause head so that there’s nothing stopping you from getting a good night’s sleep.
This article provides a list of the most commonly available and most effective treatments for insomnia.
Find the Cause of your Insomnia
Different causes require different treatment. The first step to getting the right treatment is to understand what’s causing your insomnia in the first place. If you know the cause, you can tackle your insomnia head on. Remove the cause and the insomnia should simply go away. But be aware that there may be a range of causes rather than a single one.
Insomnia can either manifest on its own or as part of another medical condition. When it’s part of another medical condition, you may need to treat the condition that is causing it first. This is known as comorbid insomnia. Common causes of comorbid insomnia are depression or other mental illnesses, any medical condition that causes pain or any other obvious disruption to your sleep.
Have a read of the causes of insomnia to identify the potential root causes of your insomnia.
Improve your Sleeping Habits
A few bad habits can prevent sleep and cause insomnia. By improving your sleeping habits you give yourself the best chance of sleep. Good sleep habits include:
Learning how to relax and reduce stress – Using techniques to limit stressful thoughts that keep you wake at night. Use your mind to promote feelings of sleepiness that allow your body to wind down and fall asleep.
Light therapy can be used to shift your sleep schedule backwards or forwards. It’s ideal if you don’t have problems staying sleep, but are unable to sleep at the time you want. Light therapy is used to treat the conditions:
Advanced sleep phase syndrome – You fall asleep too early in the evening and wake up in the early hours of the morning unable to fall back to sleep. Becomes more common as we get older.
Light therapy is performed using a light box. To shift your sleep schedule back in time, bright light is used in the morning and avoided during the evening. To shift your sleep schedule forward in time, bright light is used in the late afternoon or evening.
Cognitive Behavioral Therapy
Cognitive Behavioral Therapy is fast becoming the treatment of choice due to its proven effectiveness in published scientific trials. It consists of a range of techniques that include:
- Stimulus control – Form a strong mental association with your bed and falling asleep
- Sleep restriction – Encourage your body to fall asleep fast and improve your sleep efficiency
- Relaxation training – Learn how to block stressful thoughts and replace them with relaxing thoughts.
- Cognitive therapy – Change any unhelpful thoughts you may have about sleep by creating a more realistic picture of your insomnia.
- Sleep education – Learn what you can do to actively create a good night’s sleep and learn what to avoid doing.
It’s a long term solution to insomnia that works irrespective of how long you’ve had insomnia. It offers a complete overhaul of your habits and mindset and teaches techniques to promote sleep.
Natural Sleep Aids
There are a whole range of natural sleep aids that you can use to gain a better night’s sleep. They include.
These sleep aids can be very effective at targeting specific causes of insomnia. Because many of these natural sleep aids are not medically validated they vary heavily in quality. Some work well, others don’t work at all. Head over to the sleep aid reviews section of this website to discover which sleep aids work the best.
Sleeping pills have the reputation of being a fast solution to insomnia but the reality is very different.
They are only suitable for very specific cases of short term insomnia. They stop working over time, cause drug dependency and can cause nasty withdrawal symptoms if you take them for long enough in high enough doses.
Because of this they’re totally useless against long term chronic insomnia and can make the problem much worse. I recommend that you read side effects of sleeping pills before you ever consider taking one.
Alternatives such as cognitive behavioral therapy have been shown to be just as effective at sending you to sleep and unlike sleeping pills, it’s suitable for chronic insomnia.