What Gave Me The Best Results The Fastest On My Hunt To Treat Insomnia Naturally
I did explain this farther up, but in case youre skimming and looking for the answers it was the diet change and the supplements.
Everything else helped little bits, but the difference in my sleep once I eliminated sugar, grains, processed foods, non-vegetable carbs, and pork, plus caffeine and alcohol, was unbelievable.
If youve tried everything else for insomnia and nothing has worked, TRY THE DIET CHANGE.
If youre looking for a place to start to cure your insomnia I would start there. I would also incorporate the other things I mentioned using essential oils, having a regular sleep routine , being VERY diligent about your blue light in the evening, and consider a new mattress.
Cognitive Therapy To Cure Insomnia
The cognitive part of Cognitive Behavioral Therapy helps you find out what prevents you from sleeping properly and gives some guidance to change your preconceived ideas that lead to insomnia.
You can cure insomnia with cognitive therapy by gently suppressing the negative thoughts or worries that keep you awake.
For example, if you have insomnia because youre stressed about work, apart from what we already listed, cognitive therapy could help you with multiple techniques, such as:
Journaling: where your write down negative thoughts that come up and then rewrite them in a positive way
Self-talk: to learn how to be less critical about yourself and be more compassionate
Positive activities: scheduling rewarding activities that will cheer you up before going to bed. Hence youll be less likely to go to bed with a negative mindset
Situation exposure: create a list of things that gives you anxiety and order them by the level of stress they cause. Then, the purpose of this technique is to expose yourself to these things until they become less and less stressful.
Determining SMART Goals . Having SMART goals will help you move towards real objectives and feel like you arent stuck
Guided introspection: answer questions asked by a therapist. This method will help you challenge your negative thoughts with different viewpoints.
Behavioral Therapy As A Cure To Insomnia
Behavioral therapy will help you cure your insomnia by guiding you into developing a good sleeping routine. Many of the 10 tips mentioned in the Ok, now, how do we cure insomnia section are behavioral.
Apart from the techniques already mentioned, behavioral therapy could help you cure your insomnia with the following techniques:
Light therapy: if you tend to fall asleep in the afternoon and cant sleep when night comes, getting more light could help you stay awake during the day and sleep during the night. During the summer, try to go outside as much as possible when its sunny. You could also buy a special light that will mimic sunlight
Remaining passively awake: when you go to bed, try to stay awake instead of trying to sleep. This way, less stress is less likely to build-up since the emphasis is not focused on the I must sleep, now! thought
Sleep restriction: staying out of your bed as much as possible and avoiding naps. This way you will feel more tired and will be more likely to fall asleep easily
We Got A New Mattress
This one is down here at the bottom of the list for me, because I DO believe the mattress we purchased HAS contributed to my better sleep, but before starting the new diet and supplements and staying away from the computer at night, I have spent numerous sleepless nights on the mattress, so it was not a fix for me in and of itself.
However, I have spent NO sleepless nights uncomfortable on the mattress and I think thats a big deal.
You are gonna think Im crazy here, but just under a year ago, we bought a brand new king size mattress on sale for about 900$. It was a STEAL it was some sort of euro-top pro back top of the line thing
And I HATED it.
I was always uncomfortable within a few minutes of laying down. I found myself MISSING our old worn out mattress .
Around the time I got pretty desperate for sleep, I started googling about if your mattress can really affect your sleepTHAT much and it turns out it can.
So I threw myself into researching the best mattresses the absolute best rated for sleep you can find, and I ended up buying this one.
I kid you not, I am IN LOVE with this bed. It is unbelievable and deserves every 5-star review its ever got.
How A Pharmacist Can Help With Insomnia
You can buy tablets or liquids from a pharmacy that may help you sleep better.
Some contain natural ingredients while others, like Nytol, are an antihistamine.
They cannot cure insomnia but may help you sleep better for 1 to 2 weeks. They should not be taken for any longer.
Some of these products can have side effects, for instance, they may make you drowsy. This could make it difficult for you to do certain things like drive.
Check with your doctor before taking anything for your sleep problems.
You May Like: Sleep Deprivation Stomach Ache
How Is Insomnia Diagnosed
There is no specific test to diagnose insomnia. Your healthcare provider will perform a physical exam and ask questions to learn more about your sleep problems and symptoms. The key information for the diagnosis of insomnia is reviewing your sleep history with your doctor. Your provider will also review your medical history and medications you are taking to see if they may be affecting your ability to sleep. You may also:
- Get a blood test: Your doctor may want you do a blood test to rule out certain medical conditions such as thyroid problems or low iron levels that can negatively impact sleep.
- Keep a sleep diary: You may be asked to write down your sleep patterns for one to two weeks This information can help your provider identify patterns or behaviors that interfere with rest.
- Complete a sleep study:Sleep studies are not necessary for diagnosing insomnia. If your doctor has concerns that your insomnia may be caused by sleep apnea or another sleep disorder, you may be referred. You may go to a sleep disorders center or do the study at home.
Are You Unable To Sleep Treat Your Insomnia With This 12
If you experience sleep issues regularly, here is a 12-minute technique that can help you overcome insomnia or sleep problems.
Sleep appears to be a common phenomenon. While, most of us can catch sleep on a timely basis, some of us face recurrent difficulties owing to a host of reasons. In a lifestyle perturbed by stress, uneasiness and technology-related disorders, impact on physical and psychological well-being is witnessed in multiple ways. Technology can be a boon if used carefully and sensibly, but, technological devices can hijack our lives making us prey to continuous and non-optimal uses. At times, we dont realise the havoc technology is capable of creating on our health. Fixating our eyes on a particular position for long in front of our television, cell phones or computer screens not only damages our vision, but can play evils to exacerbate our sleep problems. Difficulty falling asleep, facing anxiety-related disorders, depression and lack of concentration are the common drawbacks of over-use of electronic devices and anxiety emanating from them.
Don’t Miss: Apneamed
Solution One: Practice Of Mindfulness Meditation
Mindfulness includes the ability to focus on an object, a state or condition for longer. Mindfulness mediation includes practicing slow, steady breaths while sitting at a place quietly. During the process, you observe your breath, body, changes in sensations, thoughts and feelings as they rise and pass slowly. Focusing on breath calms down your mind and body and raises an awareness of surroundings and environment around you.
Mindfulness meditation is accompanied by numerous health benefits promoting regularised balance of mind and body along with inducing good sleep. The practices reduces stress, improves level of concentration and boosts immune functions. Meditation can be performed anywhere and at any time, usually, morning hours are considered to be the best. One can meditate frequently to aim for a better living. Even if you dont have enough time for a longer session, performing mindfulness for even as short as 15-20 minutes can have a rich impact on body.
Meditation has the power to delve deeper into a state of complete calmness and is safer and beneficial for practice. People who practice mindfulness on a regular basis have borne positive fruits in their abilities to concentrate better, sleep healthy and work better.
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.
You May Like: Tracking Sleep On Fitbit Flex
Do Natural Sleep Aids Have Side Effects
Some natural sleep aids can have side effects. For example, certain herbs or dietary supplements may cause allergic reactions in some people. Melatonin may cause headaches, dizziness, nausea, and excessive sleepiness . Drug interactions can also occur, which is why it’s important to check with your doctor before taking any new supplements.
Dig Through Your Medicine Cabinet
Take occasional sleep meds when you feel truly desperate for a good nights sleep. Getting your recommended sleep is crucial to your daily health and safety.
Drugstores sell many medications for occasional use. If you find yourself needing sleep meds every night though, see your ENT doctor to find out what may be causing your insomnia issues.
Don’t Miss: Is Sleep Apnea A Disability Under Ada
Habits That Cause Insomnia And Disrupt Sleep
While treating underlying physical and mental issues is a good first step, it may not be enough to cure your insomnia. You also need to look at your daily habits. Some of the things youre doing to cope with insomnia may actually be making the problem worse.
For example, maybe youre using sleeping pills or alcohol to fall asleep, which disrupts sleep even more over the long-term. Or maybe you drink excessive amounts of coffee during the day, making it harder to fall asleep later. Other daytime habits that can negatively impact your ability to sleep at night include having an irregular sleep schedule, napping, eating sugary foods or heavy meals too close to bedtime, and not getting enough exercise or exercising too late in the day.
Not only can poor daytime habits contribute to insomnia, but a poor nights sleep can make these habits harder to correct, creating a vicious cycle of unrefreshing sleep:
Oftentimes, changing the habits that are reinforcing sleeplessness is enough to overcome the insomnia altogether. It may take a few days for your body to get used to the change, but once you do, youll sleep better.
If youre having trouble identifying insomnia-causing habits
Some habits are so ingrained that you may overlook them as a possible contributor to your insomnia. Maybe your Starbucks habit affects your sleep more than you realize. Or maybe youve never made the connection between that late-night glass of wine and your sleep difficulties.
How To Cure Insomnia With Cognitive Therapy
The tips mentioned above may sound a tad bit general to some of you, and maybe even a little cliché. But if you’ve already heard about them, its because more often than not they work. So, dont discard them before really trying a few times.
Many of these tips are part of a therapy in which many sleep experts believe in: cognitive therapy.
Cognitive Behavioral Therapy for Insomnia , is considered to be as effective as sleep medications, and sometimes even more. The objective of Cognitive Behavioral Therapy is to help you gain control over the thoughts that prevent you from falling asleep.
This therapy is usually divided into two parts: the cognitive part, and the behavioral part.
Also Check: Va Denied Sleep Apnea Claim
General Information On Insomnia
If you find yourself counting sheep at night with no resolve, you are not alone. According to the Sleep Apnea Association, more than 50 million Americans suffer from sleeping disorders. The American Academy of Sleep recommends seven hours of sleep and most people are not getting that much.
Many people who suffer from insomnia know the exact cause of their sleep disturbances. It is often a stressful day or even work-life, a fight with a partner, etc. When insomnia is caused by identifiable situations such as these you dont need any medication, all you need is to fix the problem.
However, when there is no clear cause for your insomnia it can be very frustrating to deal with. You may even be looking for a miracle cure. When you lose sleep, the consequences can be very serious. If you find yourself sleeping less than 7 hours per night you are at increased risk of stroke, diabetes, heart disease, high blood pressure, and death. Not getting adequate sleep also increases your risks of having accidents, whether at home, in the workplace, or while driving.
Insomnia affects people of all ages and stages of life, not just adults. Adolescents and even children are affected too. So it is paramount to develop good sleep habits for yourself and your entire family.
Tips To Beat Insomnia
You May Like: How To Change Sleep Sensitivity On Fitbit Charge 2
Causes Of Insomnia: Figuring Out Why You Cant Sleep
In order to properly treat and cure your insomnia, you need to become a sleep detective. Emotional issues such as stress, anxiety, and depression cause half of all insomnia cases. But your daytime habits, sleep routine, and physical health may also play a role. Try to identify all possible causes of your insomnia. Once you figure out the root cause, you can tailor treatment accordingly.
Treatment Of Chronic Insomnia
The treatment of chronic insomnia consists of initially diagnosing and treating the underlying medical or psychological problems. The identification of behaviors that may worsen insomnia follows and stopping them would help eliminate insomnia. Next, a possible trial of pharmacology can be tried, although the long-term use of drugs for chronic insomnia is controversial. This is in spite of the fact that the US FDA has approved three medications for the treatment of insomnia with no limitation on the duration of their use. A trial of behavioral techniques to improve sleep, such as relaxation therapy, sleep restriction therapy, and reconditioning, is however useful. Behavioral intervention combined with pharmacologic agents may be more effective than either approach alone.
Also Check: How Does Vivofit Track Sleep
Take Phenibut For A Psychological Reset
Phenibut is a depressant and an analogue of GABA .
It has been around for a while and is commonly used as a nootropic and to help treat anxiety, insomnia, PTSD, depression, stress, and alcoholism.
Its legal in many countries and freely available to buy over the internet.
Depending on how much you take, it feels kinda like a benzo or a glass of wine.
Although its legal in many countries, phenibut is serious stuff so be super careful. You can overdose and you can become extremely dependent very quickly. You really shouldnt take it more than a couple of times a week .
But if you use phenibut responsibly, it can be a very valuable psychological reset for insomnia.
You know how it is when youve had insomnia for more than a few days. Even if your insomnia was caused by something physical , you start to get a psychological complex about sleeping.
You start to worry, I hope I can sleep tonight I bet I cant sleep tonight I know its gonna be a bad night
Its a vicious circle and suddenly youre locked into weeks, maybe months, of nasty insomnia.
But phenibut can give you a psychological reset. Firstly, it has very real physical properties that will make you feel content, carefree, happy, and sleepy. If you take phenibut properly, when your head hits the pillow, you will fall into a deep, deep sleep and will wake up with a beautiful afterglow that carries through the next day and helps you sleep well again the next night.
My phenibut dosing regime: