This post was most recently updated on July 25th, 2023
Insomnia cannot be cured in a day or two. Especially when you have chronic insomnia, the application of a new non-drug insomnia treatment is a much safer and more useful method than taking medication.
Many insomnia patients when treated in hospitals are often only interested in taking sleeping pills instead of paying attention to the “sleep hygiene” factor. However, insomnia is often associated with anxiety disorders, so depending on medication does not help you get rid of the problem. Instead, you should pay more attention to the direction of non-drug treatment by referring to the information compiled in the following article to improve your sleep.
How to cure insomnia without drugs
Cure for insomnia without drugs are more long-term that should be consistent with chronic insomnia. Here are some proven methods that are recommended by doctors and experts:
Cognitive Behavioral Therapy for Insomnia
Cognitive-behavioral therapy for insomnia people, the English name is Cognitive – behavioral therapy for insomnia and that CBT-I stands. This is a way to help you better understand how thoughts, feelings, and behaviors affect insomnia. It teaches you how to modify your behavior to achieve better sleep. In many cases, CBT-I is a non-pharmacological treatment for insomnia that can be as effective or more effective than medication.
If you want to use CBT-I to improve sleep, you can learn about and participate in this therapy through an online program or consult a sleep psychologist.
Limit time in bed when you can’t sleep
If you’re lying in bed and trying to get yourself to sleep, this will form a link in your brain about your “insomnia” and your “bed.” This connection will make it impossible for you to sleep while lying in bed.
In this case, you should sit up and change to another space. Instead of lying down counting sheep to fall asleep, you can relax by reading a book, listening to soothing music. Then go back to bed when you’re really sleepy. The purpose of this activity is to help you blur the link between “insomnia” and “bed”, helping your brain understand that being in bed is synonymous with going to sleep.
Pay attention to practice sleep hygiene
Practicing sleep hygiene can be effective for people with mild to severe insomnia. This is also a long-term treatment for insomnia without medication, you should apply even if you are healthy to sleep better:
- Avoid sleeping a lot during the day. If you have chronic insomnia, you should not nap.
- Try to get as much exposure to light during the day as opening a window or going for a walk outside. At the same time, you should make sure the bedroom is dark enough and quiet at night.
- Do not use stimulants such as coffee, tea, tobacco, alcohol in the afternoon.
- Avoid overeating in the evening to avoid indigestion and insomnia.
- Take a warm bath in the evening.
- Exercise regularly in the morning such as jogging, cycling. At the same time, you should try gentle or relaxing exercises such as yoga, meditation in the evening before going to bed.
- Avoid bad habits before sleeping such as listening to music too loud, watching horror/dramatic movies.
- Go to bed and wake up at the same time, even on weekends.
- Having healthy sex can help you sleep better, especially for men.
- It is necessary to supplement in the diet with foods that help the body produce Melatonin , a hormone that regulates sleep, to sleep better and deeper.
When should you take sleeping pills?
Sleeping pills can be necessary and useful for short-term treatment such as when you travel with insomnia or you have a stressful work week that causes insomnia.
In addition, if non-drug insomnia treatments are less effective, you can still use prescription sleeping pills or a combination of both methods. Some sleeping pills that can be taken long-term include Eszopiclone (Lunesta), Ramelteon (Rozerem), Zaleplon (Sonata), and Zolpidem (Ambien, Edluar, Intermezzo, Zolpimist).
Prescription sleeping pills can cause some side effects, such as making you feel dizzy all day and putting you at risk of falling while walking. Moreover, taking sleeping pills is an unhealthy habit and cannot cure insomnia completely. Therefore, the best way is that you should not rely too much on the drug.
Instead, you should discuss with your doctor or specialist about the situation and cause of your insomnia for advice with the appropriate solution. Treating insomnia always requires patience. You can try a variety of methods, including non-drug insomnia treatments, to find the most effective way to get yourself out of your chronic insomnia.
Health My Lives’ articles are for reference only and are not a substitute for medical diagnosis or treatment.
