Chronic insomnia and staying up for long periods during the night cause you to feel tired during the day.
As such, it is recommended by experts to incorporate breathing exercises, indulge in soothing music, create a serene sleeping environment, consume a varied diet in the evening, establish a consistent sleep schedule, and reduce caffeine intake. These practices will not only ensure better sleep but also contribute to overall well-being.
Nonetheless, insomnia may resurface within 3 to 4 weeks, prompting experts to advise against making the following common errors, as stated by Science Alert:
1- Increasing time spent in bed can often result in increased wakefulness, exacerbating patterns of insomnia.
2- Enjoying a cup of coffee and indulging in a restful nap can help you get through the day with ease. However, it’s important to consider that caffeine lingers in the body for hours and excessive consumption, particularly after around two o’clock in the afternoon, can potentially disrupt sleep.
Moreover, naps lasting longer than 30 minutes or taken after approximately 4 p.m. can potentially diminish “sleep debt,” thereby making it challenging to fall asleep in the evening.
Targeted treatments for insomnia
If insomnia symptoms persist for an extended period, typically more than a month or two, it is advisable to seek targeted treatments that address sleep patterns and behaviors.
The next phase involves a non-pharmacological treatment called cognitive behavioral therapy for insomnia (CBTi for short). This therapy, which lasts for 4 to 8 weeks, has proven to be more effective than sleeping pills.
Insomnia treatment comprises sleep education and effective psychological and behavioral therapies that target the root causes of sleeplessness. With a focus on long-term relief, these treatments provide comprehensive solutions for better sleep.
You can choose to engage in one-on-one sessions or join small groups led by health professionals who specialize in cognitive behavioral therapy. Alternatively, you can also explore online self-directed programs. Find the best method that suits your needs and preferences to optimize your mental health journey.
While some general practitioners (GPs) may have training in cognitive behavioral therapy (CBT), it is typically offered by sleep psychologists. Research shows that approximately 70-80% of individuals with insomnia experience improved sleep quality after undergoing CBT, and these positive effects can be sustained for at least one year.
Obstructive apnea and depression
If cognitive behavioral therapy for insomnia (CBTi) proves ineffective, the individual may be referred to a sleep specialist to investigate potential underlying causes of sleep disorders, such as obstructive sleep apnea.
Properly managing mental health issues, such as depression and anxiety, along with addressing physical symptoms like pain that can interrupt sleep, is crucial. Additionally, certain lifestyle and work factors, such as shift work, may necessitate guidance from a sleep specialist.
Side effects of sleeping pills
Using sleeping pills as the initial solution for insomnia is not recommended. These medications can cause various side effects, such as increased risk of falling, feelings of weakness and fatigue the following day, as well as reduced stamina and potential dependence.
If you’re having trouble sleeping for a short period (less than a month) and non-pharmaceutical remedies aren’t effective, there might be underlying causes for your insomnia. Treating these causes can bring relief and improve your sleep quality. Discover effective methods to overcome sleep difficulties and find relief from insomnia.
The attending physician plays a crucial role in identifying symptoms, providing guidance on alleviating them, and exploring alternative treatments for long-term insomnia.
){kind=link}