Sleep well, live well
How to Cure or Treat Insomnia
- Imtiaz Ahmad MD, MPH, FCCP
- Updated on: December 7, 2024
- Insomnia, Sleep, Sleep & Health, Sleep & Lifestyle, Sleep Diagnostics
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This article is for you if you have difficulty falling asleep, staying asleep or someone you know does. Insomnia can be annoying and exhausting, but with the right information and methods you can take back your restful nights so you wake up feeling refreshed. So, let us dive deep into this and figure out how to kill insomnia forever.
Insomnia is a common sleep disorder that can be caused by a variety of factors, including stress, anxiety, medical conditions, and certain medications. The treatment of insomnia depends on the underlying cause and the severity of the condition.
What Causes Insomnia- Why You Might Not Be Able to Sleep
Common psychological causes of insomnia include often chronic stress and anxiety, which frequently keeps the mind running when it is time to relax. Excessive caffeine intake and irregular sleep cycles might throw off sleep patterns, this difficulty maintaining a steady rest cycle. Medical disorders include gastrointestinal problems, respiratory troubles, and persistent pain sometimes cause sleep problems, therefore preventing the body from completely resting. Creating a peaceful sleep environment is therefore crucial since environmental elements such noise, light, and uncomfortable sleeping arrangements can also inhibit peaceful sleep. Finding workable answers for insomnia starts with an awareness of these factors.
What should I do following a restless night's sleep?
Kick start your morning with a revitalising shower and a healthy breakfast to increase your energy levels following a restless night. Light physical exercise like stretching or a quick walk will help your body and brain come alive. Exposure to morning sunshine will enhance daytime alertness and night time deep sleep. Staying hydrated is vital; steer clear of too strong coffee or heavy meals to avoid energy dips later in the day. Take quick breaks during the day to keep your endurance; if at all possible, think about a quick nap, not more than 30 minutes, to rejuvenate.
Insomnia can often be treated successfully with a combination of lifestyle changes, medication, and therapy. Here are some general tips for managing insomnia:
Home Remedies to Boost Quality of Sleep
Including chamomile tea in your evening ritual will help you relax your body and mind, so improving the quality of your sleep. Before bed, mindfulness meditation or deep breathing exercises help to lower tension and encourage relaxation, therefore facilitating the drift off process. Ensuring a more normal sleep cycle by keeping a regular sleep schedule—that is, by going to bed and waking up at the same time every day—helps your body’s internal clock be regulated. Reducing screen time at least one hour before bed helps to minimise blue light exposure, which can disrupt your sleep pattern and complicate falling asleep.
Lifestyle Changes for Better Sleep Hygiene
Establishing a regular sleep pattern by going to bed and waking up at the same time every day—even on weekends—helps one to achieve improved sleep hygiene. Create a soothing evening ritual including reading or a warm bath to tell your body it’s time to unwind. An hour before bed, limit screen and bright light exposure to help your body create melatonin and get ready for sleep. It’s important to make sure your sleeping space is cool, quiet, and comfy; to cut out disturbances, think about employing a white noise machine or blackout curtains.
- Establish a regular sleep schedule
- Create a relaxing bedtime routine
- Make your sleep environment comfortable (dark, cool, and quiet)
- Avoid caffeine, alcohol, and nicotine close to bedtime
- Get regular exercise, but not close to bedtime
- Don't lie in bed awake; get out of bed and do a relaxing activity until you feel tired
- Avoid screens (phone, tablet, computer) for at least an hour before bedtime
Medications and Treatments for Chronic Insomnia
For those struggling with chronic insomnia, prescription medications such as benzodiazepines and non-benzodiazepine sedative-hypnotics are commonly prescribed to facilitate good sleep. At the same time, Cognitive Behavioral Therapy for Insomnia is a highly effective non-pharmacological approach that helps patients develop better sleep habits and attitudes. Over-the-counter options, such as melatonin supplements, can provide temporary relief but should be used under a doctor’s supervision. Ultimately, lifestyle changes, including maintaining a regular sleep schedule, avoiding caffeine, and establishing a calming bedtime routine, play a vital role in managing chronic insomnia and overcoming it.
- Over-the-counter sleep aids: These may help you fall asleep, but they are not intended for long-term use and can have side effects.
- Prescription sleep medications: These may be recommended if other treatments have not been effective. These medications can be effective, but they can also have side effects and may be habit-forming.
- Cognitive behavioral therapy for insomnia (CBT-I): This is a type of therapy that helps you identify and change negative thought patterns and behaviors that are contributing to your insomnia. It can be very effective in helping to improve sleep.
Meditation can be an effective tool for improving sleep by helping to reduce stress, anxiety, and racing thoughts, which can interfere with sleep. It can also help to improve sleep quality and increase feelings of relaxation and well-being.
It is important to note that these sleep aids can have side effects, such as dizziness, drowsiness, and confusion, which may be more pronounced in elderly individuals. They can also interact with other sleeping pills that an individual may be taking. It is important to discuss the risks and benefits of these sleeping pills with a healthcare professional before starting treatment.
To use meditation for sleep, you can try the following steps:
- Find a comfortable and quiet place to sit or lie down.
- Close your eyes and focus your attention on your breath.
- When your mind wanders, gently redirect your focus back to your breath.
- Continue this process for 10-20 minutes, or as long as you like.
When should one use sleeping pills for insomnia?
And if the problem persists over several nights and you try other strategies but nothing works, then maybe it’s time for a sleeping pill. Use sleeping pills as a last resort, and preferably under the guidance of a physician, they can be addictive and cause side effects. For one-time events or sudden disruption in routine causing temporary insomnia, sleeping pill can be taken. And if insomnia is interfering with your ability to function during the day or enjoy life and you have been doing all of these things (good sleep hygiene) then a sleeping pill may help support you in getting back to an adequate amount of rest.
Safety advice when using sleeping medications to treat insomnia:
- Consult a doctor before using sleeping tablets. Be sure your physician knows what other medications you currently take.
- Tell your doctor if you have other medical problems, especially high blood pressure or liver problems.
- Strictly follow the recommended dosage; avoid combining sleeping medications with alcohol or other drugs without professional advice to prevent dangerous reactions.
- Take a sleeping pill only when there will be plenty of time for sleep. So many sleeping pills (Ambien or Lunesta) should be taken at least seven to eight hours before you have to get out of bed.) If you still have more than four hours of bedtime left, you can take Intermezzo in the middle of the night.
- Be cautious of the side effects and communicate any strange symptoms.
- Verify a safe and pleasant sleeping space. Find a comfortable and quiet place to sit or lie down.
- Close your eyes and focus your attention on your breath. When your mind wanders, gently redirect your focus back to your breath. Continue this process for 10-20 minutes, or as long as you like.
Ultimately, insomnia is often a multifactorial disease and should be treated with a holistic approach in order to identify the cause followed by appropriate treatments and lifestyle modifications. Once you know some of the reasons behind why people suffer from insomnia — stress, changing sleep patterns, and changes in surroundings — it can be easier to find ways to combat sleeplessness.
But for patients with chronic insomnia, addition of CBT-I and lifestyle modifications to medication provides the best approach to treatment. Because despite being useful, sleeping pills should always be taken with caution and professional support as there is a risk of dependency and side effects.
In summary, there is no reason you shouldnt be getting some much needed Zzzs and even though natural remedies sound primordial compared to modern medical prescription, finding a medicinal-based treatment that works for you will bring back the bed time enjoyment into your life.
About Allergy, Sleep & Lung Care
Allergy, Sleep & Lung Care is dedicated to improving and maintaining the health status of their patients by providing compassionate, top quality care. The respected practice provides excellence in patient care with the innovation that counts. The highly experienced team continues to provide a level of care and treatment that is unmatched on Florida’s Gulf Coast. Allergy Sleep & Lung Care is located at16420 HealthPark Commons Drive, Suite 100 Fort Myers, FL 33908, with a second location at 260 Beth Stacey Boulevard, Suite 220 Lehigh Acres, FL 33936.
QUESTIONS ABOUT A SLEEP ISSUE? LET’S TALK.
Imtiaz Ahmad, MD, MPH, FCCP
Dr. Imtiaz Ahmad is a highly qualified physician, Board Certified in Pulmonary and Sleep Medicine. He has received advanced training from some of the most prestigious institutions, including Harvard University, Cornell University, State University of New York at Brooklyn, and the University of Mississippi. SOMNAS is a medical facility that is committed to improving and maintaining the health of patients with sleep disorders. The expert team at SOMNAS is known for their compassionate and high-quality care. They offer unparalleled treatment and care to patients on the Gulf Coast of Florida, ensuring a better and healthier life for them.
Job Title: Board Certified in Pulmonary Medicine
