Chronic Insomnia Treatment: Natural remedies, exercises and causes

 You lie awake at night staring at the ceiling. You feel like you’re cursed, but you’re not alone. Estimates suggest between 1 in 10 and 1 in 3 people suffer from some degree of insomnia, which is having trouble with either falling asleep, staying asleep during the night, or waking up earlier than you intend to in the morning (or a combination of the above).

There are many reasons why you might be struggling to fall asleep or stay asleep throughout the night, ranging from stressful life events, like getting fired from a job to health issues. (2) What’s more, those periods of short-term insomnia that last just a few days or a week (acute insomnia), can turn into longer-term insomnia, which is known as chronic insomnia, meaning that your sleep troubles last beyond the initial stressor.

What’s important to know is that whether you’ve been having sleep trouble for just a few weeks or if it’s been for as long as you can remember, you can (and should!) get help. Lifestyle changes, therapies, and other treatments do exist to retrain your mind and body to get the sleep you need to stay not only happy but healthy, too.

Here are some of the treatment options your doctor or a sleep specialist might recommend if you have insomnia.

 


Sometimes Lifestyle Changes Alone Can Help With Insomnia

 

For a mild case of insomnia that’s only been a problem for a few days or weeks, doctors will first likely recommend making a few lifestyle changes to promote better sleep. An assistant professor of sleep medicine at The Ohio State University Wexner Medical Center in Columbus, says she always starts with tweaking a person’s sleep hygiene, the daily habits and routines you follow that affect sleep.

Good sleep hygiene — practices that promote healthy sleep — includes:

Sticking to a sleep schedule This means going to bed and waking up around the same time no matter if it’s Wednesday or Sunday.

avoiding anything that could mess With your ability to fall asleep This means substance as caffeine and tobacco, for instance, that can stay in your system for eight hours. And don’t rely on a nightcap, either. Some people think alcohol can help with sleep onset, but it fragments your sleep. 

●     Not exercising too late in the day ideally, you’ll hit the gym more than three hours before bedtime, otherwise, the activity can stimulate your body and make it tougher to fall asleep.

●     Limiting daytime naps to not more than 30 Minutes.

●     Turning off electronics at least one hour before Bedtime

 

Reserving the bed solely for sleep and sex

Creating a sleep-promoting environment that’s quiet, dark, and cool and if you’re doing all that and still have trouble sleeping, keep a few tips in mind, such as don’t lie in bed for hours if you can’t sleep.

If it’s been 20 minutes and you’re frustrated you’re not asleep and you’re thinking, ‘Why am I not asleep yet?’ or ‘I need to do this, this, and this tomorrow’ — that’s counterproductive.

These were some home-based remedies for insomnia treatment.

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