Insomnia Treatments:
The good news is that there are several treatments for insomnia that you can try at home. By changing some of your habits and routines, you may be able to improve the quality of your sleep. Typically, adults need about seven to nine hours of sleep per night. This number isn’t the same for everyone and can vary depending on a number of factors.
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Symptoms of insomnia can overlap with symptoms of other sleep disorders, so it is important to work with a professional rather than attempting to self-diagnose. Many people never visit their doctor or other health care provider for insomnia. The cognitive part of CBT teaches you to learn and change beliefs that affect your sleep. It can help you control or stop negative thoughts and worries that keep you awake.
These tests may also be conducted during the day to measure your sleep latency, or how long it takes to fall asleep, and how you feel and perform during the day. Additionally, your doctor may prescribe actigraphy, a monitoring test that requires you to wear a body sensor while you sleep for up to two weeks. Blood tests can also be prescribed to rule out underlying medical conditions that cause insomnia symptoms. Treating insomnia typically involves sleep-inducing medication, cognitive behavioral therapy for insomnia (CBT-i), or a combination of both of these measures.
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Sit or lie quietly and focus on your natural breathing and how your body feels in the moment. Allow thoughts and emotions to come and go without judgment, always returning to focus on breath and your body. Starting with your feet, tense the muscles as tightly as you can. Continue to do this for every muscle group in your body, working your way up from your feet to the top of your head. Essential oils generally don’t cause side effects when used as directed. The Food and Drug Administration (FDA) has classified most essential oils as generally recognized as safe.
They can look for possible causes for why you’re not sleeping. They can also offer guidance and treatment that can help you sleep better. Many different types of medications can help you fall or stay asleep. Many of these are sedative or hypnotic drugs ‘ both prescription and nonprescription ‘ as well as mental health medications, and certain herbs and supplements.
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As exercise releases endorphins that make you feel awake and energized, try to get in a workout earlier in the day. Waking up in the middle of the night is called insomnia, and it’s a common problem. Mid-sleep awakenings often happen during periods of stress.
By not drinking anything an hour before sleep and going to the bathroom several times as you get ready for bed, you can reduce the frequency you’ll wake up to go during the night. Electronic screens emit a blue light that disrupts your body’s production of melatonin and combats sleepiness. So instead of watching TV or spending time on your phone, tablet, or computer, choose another relaxing activity, such as reading a book or listening to soft music.
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Most over-the-counter medicines have antihistamines, which make you drowsy. Common side effects of these options include daytime sleepiness, dizziness, confusion, a decline in thinking source skills, and trouble peeing, especially in older adults. Talk to your doctor or pharmacist to make sure an antihistamine is safe to take along with any other medications you may use.
Or your insomnia may be chronic, which means it is ongoing. This way you will be more tired when it comes to your nightly bedtime. If they are recommended, you should have the smallest effective dose possible for the shortest time (usually no more than two to four weeks). If it’s possible to identify an underlying cause of your sleeping difficulties, treating this may be enough to return your sleep to normal.
Although it’s not a medication, people also commonly use melatonin as a sleep aid. Melatonin is a dietary supplement available at most pharmacies. They might have side effects, and they tend to work less well over time. Insomnia is a sleep disorder in which you reference have trouble falling and/or staying asleep. This brochure describes the difference between sleep needed to feel awake and sleep needed to be healthy, and offers tips for getting a good night’s sleep. Both the acute and chronic forms of insomnia are very common.
Your body needs sleep for many reasons (and science is still unlocking an understanding of why sleep is so important to your body). Experts do know that when you don’t sleep enough, it can cause sleep deprivation, which is usually unpleasant (at the very least) and keeps you from functioning at your best. When setting up an appointment, ask about the treatment approach and what to expect. Also, check ahead of time to see whether your health insurance will cover the type of treatment you need.
Both caffeine and alcohol can affect the quality of your sleep or make it hard for you to fall asleep. Stop drinking caffeine by mid-afternoon and avoid alcohol after dinner. Insomnia can leave you tired throughout the day and can affect both your physical and emotional health.
The type of treatment, length of treatment and frequency of sessions can vary. You may need as few as one session or as many as eight or more sessions. It depends on your sleep expert, the program and your progress. The key often lies in changes to your routine during the day and when you go to bed. Explore Mayo Clinic studies testing new treatments, interventions and tests as a means to prevent, detect, treat or manage this condition.
Mental health and wellness tips, our latest guides, resources, and more. It’s also helpful to challenge the negative attitudes about sleep and your insomnia problem that you’ve developed over time. The key is to recognize more hints self-defeating thoughts and replace them with more realistic ones. When you don’t get the sleep you need, your brain doesn’t have the chance it needs to carry out important functions that keep it running smoothly.