Consider Meeting With Your Doctor
If youve tried natural remedy after natural remedy and are still having difficulty sleeping, its a good idea to talk about your insomnia with your doctor. Together, you can discuss your symptoms, which could point to underlying health issues that might be making it harder for you to fall asleep. She can also review any prescriptions that youre taking to see whether they might be interfering with your ability to nod off.
Have you found a way to manage your insomnia?
About the author
Are Natural Sleep Remedies Safe For Pregnant People
Certain natural sleep remedies like yoga, breathing exercises, and relaxation techniques are great for pregnant people to maintain a healthy, relaxed body and mind. If these techniques also aid in sleep during pregnancy, that is even better. However, some supplements, aromatherapies, herbs, and teas may not be safe to use while pregnant, and you should consult with your physician before trying any of these methods.
Definition Of Chronic Insomnia
Although there are various definitions of chronic insomnia, the most widely accepted is the one that defines it to be a condition characterized by “inadequate quantity or quality of sleep characterized by a subjective report of difficulty with sleep initiation, duration, consolidation, or quality that occurs despite adequate opportunity for sleep, and that results in some form of daytime impairment and has persisted for at least one month”. The causes of this are many, the most important of which are medications, drug or alcohol abuse, psychiatric disorders like depression or anxiety, medical disorders , poor sleep hygiene, and other disorders like sleep apnea, periodic limb movements, conditioned insomnia , restless legs syndrome, circadian rhythm disorder or advanced/delayed sleep-phase syndrome. Neurological causes such as fibromyalgia and Morvan’s syndrome, medical causes such as gastroesophageal reflux disease, and in children, sleep-onset association disorder and limit-setting sleep disorder also need to be identified and addressed since these can commonly present as chronic insomnia.
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Read Fiction Before Bed
I dont think its a coincidence that the worst insomnia of my life coincided with a time where I was reading work emails on my mobile phone right before bed.
I know. Dumb, right?
We all know that jazz about how bright artificial lights stimulate the pineal gland and make your brain think its day-time when you should be sleeping. And yet we are still are own worst enemies.
But seriously, if you really want to cure your insomnia, you need to turn off your screens ~2 hours before you want to sleep.
- Turn off the TV.
- Turn off the smartphone.
- Sit back and relax with an old-fashioned book.
Choose fiction. Non-fiction will just stimulate your brain. You want a good story to make you relax and get lost in a different world.
Here are a few fiction suggestions that have worked for me recently:
A few people have asked me my opinion on using a Kindle eReader before bed. After all, its a screen. Does it have the same sleep-disrupting effect as a smartphone, tablet, or computer?
When I cured my insomnia, I actually put down my smartphone and moved over to the Kindle. The light is not the same as the one you get from your phone and it shouldnt disrupt your sleep. I find it much easier to get into a good book when reading on the Kindle because you can turn the pages faster and its easier to hold than a book.
So, knock yourself out. Literally. Get a Kindle. I recommend the Paperwhite.
Up In The Middle Of The Night How To Get Back To Sleep
Waking up in the middle of the night is normal. Most of us experiencemini-awakenings without even noticing themup to 20 times per hour. When itcomes to observable wake-ups, most people have about two or three pernight. But up to one in five Americans have difficulty getting back tosleepa frustrating, sleep-robbing problem that experts call sleepmaintenance insomnia.
While we tend to stare at the clock, toss and turn for hours, or flip on the light and watch TV when sleep eludes us, there are much better ways to cope and help ourselves get back to sleep, says Johns Hopkins sleep expert Luis F. Buenaver, Ph.D., C.B.S.M. Instead, try these six sleeping tips. They can help you get back to sleep tonight and pave the way for sound sleep tomorrow night and beyond.
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Meditation And Guided Visualization
Guided meditations and visualizations are common types of relaxation training.
An article in JAMA Internal Medicine indicates that mindfulness-based meditation can reduce sleep problems at night and sleep-related daytime impairments.
Guided visualizations involve imagining pleasant and peaceful scenes that foster relaxation of the body and mind. People may gently drift off to sleep while meditating and visualizing relaxing scenes.
Why You Should Steer Clear Of Sleep Meds
Sleeping pills and other sleep-promoting pharmaceuticals can offer a short-term solution to a temporary bout of insomnia. And plenty of people use them. But often, prescription sleep aids come with unpleasant side effects like headaches, sore muscles, constipation, dry mouth, daytime fatigue, trouble concentrating, dizziness, and more. Add them all up, and theyre about as badif not worsethan your garden variety sleep deprivation.
Still, even if youre one of the lucky few who dont experience side effects from taking sleeping pills, you likely wont benefit for long. Most people quickly build up a tolerance to the sedative effects of sleeping meds. This either means that you have to take higher and higher doses to get the same effect, or they stop working altogether.
Taking sleeping pills is a lot like crash dieting. Sure, both might work in the short term. But if you want to up your odds of achieving longer, more restful sleep for a lifetime, youve really got to build healthy, pro-sleep habits.
Either way, it doesnt add up to a healthy sustainable solution. Taking sleeping pills is a lot like crash dieting. Sure, both might work in the short term. But if you want to up your odds of achieving longer, more restful sleep for a lifetime, youve really got to build healthy, pro-sleep habits.
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Natural Sleep Enhancer: Cognitive
Of all the behavioral/psychological treatment options for how to beat insomnia, cognitive behavior therapy for insomnia has the most evidence supporting its efficacy. The treatment involves changing sleep-related behaviors and thoughts over the course of approximately four to eight sessions that occur weekly or every other week for 30 to 60 minutes each. Participants are taught how to alter anxious sleep-related thoughts and how to restore homeostatic regulation of sleep through sleep restriction therapy. They are also taught relaxation techniques, sleep hygiene, and stimulus-control therapy to establish a learned association between the bed and sleeping.
Dozens of studies have found that CBT-I improves sleep in 70 percent to 80 percent of participantsone study found that it is more effective than Ambien. The effects are longer lasting than sleeping pills and there are no adverse effects.
CBT-I is easy to learn from books, online programs, or in-person from healthcare providers. You can find the original, Harvard-validated CBT-I protocol in both online and book formats.
The only drawbacks of CBT-I are that it can initially cause a temporary reduction in total sleep time that can lead to increased daytime sleepiness, and it can take three to fourweeks to see results.
What Are The Types Of Insomnia
Insomnia can come and go, or it may be an ongoing, longstanding issue. There is short term insomnia and chronic insomnia:
- Short term insomnia tends to last for a few days or weeks and is often triggered by stress.
- Chronic insomnia is when the sleep difficulties occur at least three times a week for three months or longer.
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How To Fall Asleep Fast
Dr. Jade Wu, PhD, DBSM
Dr. Jade Wu, Ph.D. is a licensed clinical psychologist specializing in behavioral sleep medicine. She completed her Ph.D. at Boston University, and finished her medical psychology residency and clinical fellowship at Duke University School of Medicine.
By Rosie OsmunCertified Sleep Coach
Learning how to fall asleep fast sounds difficult, right? Try these strategies all you need is your mind and your smartphone. Some nights falling asleep quickly doesnt come easy,
Learning how to fall asleep fast sounds difficult, right? Try these strategies all you need is your mind and your smartphone.
Some nights falling asleep quickly doesnt come easy, and tossing, turning and thinking about not sleeping only makes it worse. You probably know the basic ideas like reading a book and turning off your electronics, but when those dont work what can you do?
Turns out, there are some unconventional tactics that sleep experts have stumbled upon that rely on your own biology and psychology to induce relaxation.
I Eliminated Caffeine And Alcohol
I have this one UNDER diet in order of importance for curing insomnia quickly and naturally because I actually eliminated caffeine and alcohol 100% two weeks BEFORE making any other diet changes and saw only very limited improvement in my sleep.
However, Im confident that should I have a big glass of wine before bed, I would NOT sleep as well or perhaps at all. Same with coffee.
I think it was eliminating these things in conjunction with the diet changes that make a big difference for me when it comes to sleep.
Giving up coffee was hard, and giving up wine was harder. I just adore both of them but I was totally committed to curing my insomnia naturally.
Now, in the evening when I want to sip on something I have a cup of this sleeping tea.
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How Much Sleep Do Most People Need
Most adults need around seven to nine hours of sleep per night but the amount of sleep needed to function at your best varies between individuals. The quality of your rest matters just as much as the quantity. Tossing and turning and repeatedly awakening is as bad for your health as being unable to fall asleep.
What To Do When You Cant Sleep
If youre one of the millions of Americans who struggle with insomnia, you may find your mind racing and your body tossing and turning when you just want to be asleep.
With the right approach, you can reliably fall asleep within a matter of minutes. One of the keys to smoothly falling asleep is relaxation. Research shows that the relaxation response is a physiological process that positively affects both the mind and body.
, the relaxation response can enable you to peacefully drift off to sleep. Our step-by-step guides offer proven relaxation methods that may help with insomnia and other sleep problems.
Experts emphasize that it can take time to master these techniques, but the practice pays off. Even better, these methods are customizable, so you can adjust them over time to make them work for you.
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Why Insomnia Happens
Insomnia can be temporaryor it can be long-term. But regardless of how long you have to deal with it for, its never fun.
At some point or another, most of us will experience a short, unpleasant bout of insomnia. Often, its the result of stress or a change in routine , or medications that mess with sleep like antidepressants, blood pressure meds, allergy meds, and corticosteroids. The good news is that usually, once you find a way to deal with the situation, your sleep pattern will get back to normal.
But other times, insomnia can become a long-term thing. Sometimes, that can happen as the result of a more serious health condition, like depression, anxiety, or sleep apnea. Other times, insomnia can stem from crappy sleep habits, like eating too many heavy snacks before bed, sleeping in an uncomfortable environment, or staying glued to your smartphone or tablet all night long.
Either way, missing out on sleep leaves you feeling exhausted, irritable, and generally unable to function during the day. And over time, it can put you at risk for health issues like obesity, high blood pressure, heart disease, and diabetes.
But no matter how long your insomnia lasts for, theres usually a way to deal with the root of the problem and start sleeping better. And fortunately, there are plenty of options to consider.
How To Sleep Better
When I say learn to love your insomnia, I dont just mean sarcastically faking affection for your disorder. I mean that you should literally, deeply love your sleeplessness.
Each night when you cant sleep, learn to say to yourself Thank you, brain, for giving me this much-needed quiet time to reflect. Ive obviously got some more thinking I have to do today!
Then seriously reflect on your day. Trace every minute from when you woke up to when you went to bed, reflecting on who you talked to, what you accomplished, and what you learned. Practice your Spanish or your guitar skills in your head. Practice a mental conversation with someone youll be talking to tomorrow. Be really happy that your brain has given you this time to be lying awake and improve yourself.
There’s even a specific technique for learning that you can use during your bouts of insomnia called the Feynman Technique to really make knowledge stick. This technique involves explaining what you’ve learned to someone with no background in that field, for example, a child. It’s impossible to explain concepts to a child without fully understand it yourself.
Over time, as this feeling of happiness becomes more genuine, youll realize youre falling asleep earlier as a by-product. But even if you dont, your brain is still in better shape the next morning because of your peaceful reflection the previous night . This is a seriously effective way to deal with sleep problems.
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Watch Out For Hidden Caffeine
Many people rely on morning coffee to stay awake, but caffeine consumption after noon may contribute to sleep problems. To maintain good sleep habits, avoid caffeine in the afternoon and evening. Caffeine is found in many foods, beverages, and even certain medications. Some hidden sources of caffeine include chocolate, tea, some pain relievers, weight loss pills, soda, and energy drinks. You may need to experiment a bit. People have different abilities to metabolize caffeine. If you are very sensitive, you may even have to avoid decaf coffee which contains a small amount of the stimulant.
Natural Ways For Insomnia Cure & Fall Asleep Without Pills
Are you having trouble sleeping at night? Lying in bed for hours, but not able to sleep. These are symptoms of insomnia and you may be suffering from it. Insomnia is a sleeping disorder. In America 30- 40% of its population suffers from insomnia every year. If you are suffering from this disease, then you just have to calm yourself because Insomnia cure is possible naturally at home without pills.
It could happen because of psychology, your lifestyle, and medication. Insomnia makes you feel tired all the time, disturbs your mood, and sometimes it may lead you to a serious health problem.
This sleeping disorder affects all age groups, but it has more effects on adult women. By changing your lifestyle and with the help of natural remedies you can fall asleep quickly.
Insomnia Cure Without Pills
There is mainly three types insomnia and which are:
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Prepare Your Mind For Sleep
A consistent routine is a great way to train your brain to go to sleep. Try these healthy sleep routines to get more rest.
What to do: Refrain from using electronic devices for 1-3 hours before bed.
Why this works: The blue-light from electronic devices limits your bodys melatonin production making it harder to fall asleep. Removing televisions and other devices from the room will allow the natural sleep process to occur.
Learn more about how blue light interferes with sleep at Hopkins Medicine.
What to do: Pick a set time to wake up in the morning and a set time to go to bed at night.
Why this works: A regular schedule can help your body learn when to fall asleep and wake up naturally on its own. An ever changing schedule can confuse natural sleep rhythms making it harder to fall asleep.
Learn more about how regular bedtime can help you fall asleep at The Sleep Association.
Use Sleeping Pills With Caution
Several prescription medications are available to help with sleep. Many of these drugs can be addictive and their use may be associated with side effects . Ideally, sleeping pills should be used on a short-term basis as directed by your doctor. Optimize your sleep schedule by practicing good sleep hygiene. Make appropriate diet, exercise, and lifestyle and behavioral changes to get better sleep. If you are experiencing sleep problems, your doctor may recommend you undergo a sleep study. Ask your doctor for sleep tips if you need help.
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How Is Insomnia Managed Or Treated
Short-term insomnia often gets better on its own. For chronic insomnia, your healthcare provider may recommend:
- Cognitive Behavioral Therapy for Insomnia: Therapy : CBT-I is a brief, structured intervention for insomnia that helps you identify and replace thoughts and behaviors that cause or worsen sleep problems with habits that promote sound sleep. Unlike sleeping pills, CBT-I helps you overcome the underlying causes of your sleep problems.
- Medications: Behavior and lifestyle changes can best help you improve your sleep over the long term. In some cases, though, taking sleeping pills for a short time can help you sleep. Doctors recommend taking sleep medicines only now and then or only for a short time. They are not the first choice for treating chronic insomnia.