Insomnia is characterized by the chronic inability to fall asleep or get enough sleep. People who suffer from insomnia may wake up the following day still feeling tired, which can interfere with their day-to-day activities. The following article will give you some tips and advice for managing and treating your insomnia.
Steps
Method 1
Method 1 of 4:
Considering Lifestyle Changes and Routines
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Find the cause or source of your insomnia. Try to find what is preventing you from falling asleep and, if possible, eliminate it. You may need to fix other problems and issues first in order to treat your insomnia. For example: [1] X Trustworthy Source Cleveland Clinic Educational website from one of the world's leading hospitals Go to source
- If anxiety or depression are keeping you awake at night, find what is making you feel anxious or depressed and try to manage that. This might involve speaking with your doctor and taking medication for anxiety or depression. [2] X Trustworthy Source Centers for Disease Control and Prevention Main public health institute for the US, run by the Dept. of Health and Human Services Go to source
- Your roommate might like to read or work late into the night, and the light he or she uses is keeping you awake. If your roommate is unable or refuses to work in another room, purchase a sleeping mask instead.
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Establish a nightly routine. Try to perform the same activities every night before your bedtime. This means going to bed at the same time every evening and waking up at the same time every morning. You can also incorporate some relaxing activities into your bedtime routine, such as reading or listening to soft music. In this way, your mind will start associating such activities with bedtime and sleep. [3] X Trustworthy Source Harvard Medical School Harvard Medical School's Educational Site for the Public Go to sourceAdvertisement
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Make sure your bedroom is comfortable before going to sleep. This means that the temperature is to your liking, and that the lighting is dark enough for you to fall asleep. [4] X Trustworthy Source Johns Hopkins Medicine Official resource database of the world-leading Johns Hopkins Hospital Go to source
- If your room is too warm, try to cool it down by opening a window, using fewer blankets, or turning a fan or air conditioning.
- If your room is too cold, try to wear warmer clothing to sleep or using more blankets.
- If you live in an area that is very bright at night, even if you turn off the lights, invest in a sleeping mask that covers your eyes.
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Keep your bedroom as your bedroom and nothing else. Use your bedroom only for sleeping and rest. This might involve removing distractions, such as computers and televisions, to ensure that you do not use them instead of sleeping. It might also mean that you have to complete your homework (or other work) in another room. [5] X Research source
- If you live in a studio apartment where everything is in a single room, or if it is not possible to work elsewhere, then do all of your work at your desk, in a library, or some other location. Do not work in your bed, as your subconscious will begin to associate your bed with working instead of sleeping.
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Method 2
Method 2 of 4:
Using Medications
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See your healthcare provider. If you find that you experience insomnia regularly, you may have an underlying illness or condition that requires professional treatment. Speak with your doctor. He or she may prescribe medication for your insomnia, or diagnose you with an underlying condition that causes insomnia and assign treatment for that. [6] X Trustworthy Source Cleveland Clinic Educational website from one of the world's leading hospitals Go to source
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Take an over-the-counter pill. There are numerous over-the-counter medications available for helping alleviate insomnia, such as antihistamines and melatonin. [7] X Trustworthy Source National Health Service (UK) Public healthcare system of the UK Go to source Speak with your healthcare provider or pharmacist before purchasing one to ensure that you are selecting the right pill for you. [8] X Research source
- Do not rely on over-the-counter pills. Avoid taking them more than once a week. [9]
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Expert Source
Marc Kayem, MD
Sleep Specialist Expert Interview. 24 October 2019. Not only does the body become immune to them after a certain amount of time, but they may also have negative side-effects. Over-the-counter medications are intended to help you sleep, but not resolve your insomnia. - If you are already taking prescribed medication for some other condition or ailment, consult your doctor or pharmacist first to ensure that the sleeping aid does not react negatively with your current prescription.
- Do not rely on over-the-counter pills. Avoid taking them more than once a week. [9]
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Expert Source
Marc Kayem, MD
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Take a prescribed pill. When you see your doctor regarding your insomnia, he or she may prescribe you some medication. Take your prescription according to the directions your doctor or pharmacist gives you. [10] X Trustworthy Source Cleveland Clinic Educational website from one of the world's leading hospitals Go to sourceAdvertisement
Method 3
Method 3 of 4:
Avoiding Stimulants
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Don't drink caffeinated beverages in the evening. Try to avoid drinking anything with caffeine, such as coffee, black tea, or soda, at least 6 hours before going to bed. [11] X Research source Caffeine is a stimulant, so it will make falling asleep difficult.
- If you must drink something hot before going to bed, opt for an herbal tea, such as chamomile, instead of a black tea.
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Avoid heavy meals before bedtime. Eating meals that are too heavy or spicy before bedtime may cause some discomforts in your stomach, which might prevent you from falling asleep. [12] X Research source
- Eating a light meal or snack, such as crackers, before going to bed is fine and will not disrupt your sleep.
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Avoid exercising before bedtime. While exercise is important for maintaining a healthy lifestyle, try not to exercise before going to bed. Plan your exercise or workout routine 3 to 4 hours before your bedtime. [13] X Trustworthy Source Harvard Medical School Harvard Medical School's Educational Site for the Public Go to source
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Try not to sleep or take naps during the day. Instead, reserve sleep for the evening. If you feel sleepy during the day, distract yourself by talking to a friend, doing some exercise, reading, or performing some other activity. Persistent napping during the day will detract from the amount and quality of sleep you get during the night. [14] X Research sourceAdvertisement
Method 4
Method 4 of 4:
Using Natural Remedies
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Take a hot bath or shower before going to sleep. Not only will this help you feel clean and refreshed, but it may also help you to relax. As your body begins to cool back down after the hot bath or shower, you may find that you are starting to feel sleepy. [15] X Research source
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Drink some herbal tea. If you must drink something warm before going to bed, try an herbal tea instead. Some teas, such as chamomile tea, are reputed to help induce sleep, although there is no definite scientific evidence to prove this. [16] X Research source
- If you have not tried herbal teas before, use caution. Some people are allergic to certain herbs, including chamomile. [17] X Research source
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Try aromatherapy. Although there is no scientific research to back this, [18] X Trustworthy Source PubMed Central Journal archive from the U.S. National Institutes of Health Go to source many people find that some herbs, such as lavender, reduce stress and induce calmness. You can try aromatherapy by massaging lavender oil into your skin, or by using it in a hot bath or diffuser. [19] X Research source
- When massaging any oils into your skin, avoid the sensitive areas around the eye, nose, and mouth.
- Use caution with any aromatherapy if you have asthma.
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Perform a relaxing exercise or breathing exercise. If you cannot fall asleep, perform some sleep-inducing activities such as breathing exercises, yoga, or meditation. [20] X Research sourceAdvertisement
Expert Q&A
Search
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QuestionHow can I force myself to sleep?Dr. Marc Kayem is a board certified Otolaryngologist and Facial Plastic Surgeon based in Beverly Hills, California. He practices and specializes in cosmetic services and sleep-related disorders. He received his Doctorate in Medicine from the University of Ottawa, is board certified by the American Board of Otolaryngology, and is a Fellow of the Royal College of Surgeons of Canada.Try not to do this, if you can. It's not always easy, but try your best to not get stressed out about not sleeping. If you stress out about your insomnia, that can actually end up making it worse, and it becomes a vicious cycle.
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QuestionWhy can't I sleep even though I'm tired?Dr. Marc Kayem is a board certified Otolaryngologist and Facial Plastic Surgeon based in Beverly Hills, California. He practices and specializes in cosmetic services and sleep-related disorders. He received his Doctorate in Medicine from the University of Ottawa, is board certified by the American Board of Otolaryngology, and is a Fellow of the Royal College of Surgeons of Canada.Insomnia can be caused by a variety of things, like your diet, caffeine intake, or even nasal congestion.
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QuestionIs it safe for me to take sleeping pills every day?Dr. Marc Kayem is a board certified Otolaryngologist and Facial Plastic Surgeon based in Beverly Hills, California. He practices and specializes in cosmetic services and sleep-related disorders. He received his Doctorate in Medicine from the University of Ottawa, is board certified by the American Board of Otolaryngology, and is a Fellow of the Royal College of Surgeons of Canada.It's usually okay to take sleeping pills every now and then, but you shouldn't take them all the time since you could develop a dependency. Talk to your doctor to find other options to try.
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Tips
- If you find that you can't fall asleep, get up and perform a calming activity that does not require a lot of movement, such as listening to music or reading. [21] X Research sourceThanks
- Not all of these methods will yield immediate results. Some, such as taking medications, will require a few days before you start seeing any results.Thanks
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Warnings
- Do not consume any medications with alcohol.Thanks
- Having trouble sleeping can be a sign of an underlying condition. If you are having long-term sleeping problems, contact your health care professional.Thanks
- Prolonged use of over-the-counter sleeping pills is not recommended. Not only do these medications become less effective with time, but some may also have negative side-effects. [22] X Trustworthy Source Cleveland Clinic Educational website from one of the world's leading hospitals Go to sourceThanks
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References
- ↑ https://my.clevelandclinic.org/health/diseases/12119-insomnia#symptoms-and-causes
- ↑ https://www.cdc.gov/tobacco/campaign/tips/diseases/depression-anxiety.html
- ↑ https://www.health.harvard.edu/staying-healthy/insomnia-restoring-restful-sleep
- ↑ https://www.hopkinsmedicine.org/health/wellness-and-prevention/preparing-your-bedroom-for-a-great-nights-sleep
- ↑ https://www.sleepfoundation.org/sleep-hygiene/napping
- ↑ https://my.clevelandclinic.org/health/diseases/12119-insomnia#management-and-treatment
- ↑ https://www.nhs.uk/conditions/insomnia/
- ↑ https://www.sleepfoundation.org/insomnia/treatment
- ↑ Marc Kayem, MD. Sleep Specialist. Expert Interview. 24 October 2019.
- ↑ https://my.clevelandclinic.org/health/drugs/15308-sleeping-pills
- ↑ https://www.sleepfoundation.org/nutrition/caffeine-and-sleep
- ↑ https://www.sleepfoundation.org/physical-health/sleep-and-overeating
- ↑ https://www.health.harvard.edu/staying-healthy/does-exercising-at-night-affect-sleep
- ↑ https://www.sleepfoundation.org/sleep-hygiene/napping
- ↑ https://news.utexas.edu/2019/07/19/take-a-warm-bath-1-2-hours-before-bedtime-to-get-better-sleep-researchers-find/
- ↑ https://www.sleepfoundation.org/best-tea-for-sleep
- ↑ National Center for Complementary and Integrative Health, Sleep Disorders and Complementary Health Approaches: What You Need to Know
- ↑ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8084014/
- ↑ https://www.takingcharge.csh.umn.edu/manage-insomnia-naturally
- ↑ https://www.sleepfoundation.org/sleep-hygiene/bedtime-routine-for-adults
- ↑ https://www.sleepfoundation.org/sleep-hygiene/bedtime-routine-for-adults
- ↑ https://health.clevelandclinic.org/how-you-can-safely-use-sleeping-pills-for-insomnia/
About this article
Article Summary
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To treat insomnia, try taking a hot shower or bath before bed, which can help you feel relaxed and sleepy. You can also try drinking a cup of chamomile tea to calm yourself down before bed. Alternatively, consider massaging lavender oil onto your skin to help reduce stress and make you feel calmer. Additionally, avoid drinking caffeinated beverages, like coffee and soda, for a few hours before bed time, which can make it hard to fall asleep. For advice on how to use deep breathing exercises to help you fall asleep, read on.
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Reader Success Stories
- "What helped me the most was to eat spicy or heavy food and no caffeine. It really improved my sleeping."
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"What helped me the most was to eat spicy or heavy food and no caffeine. It really improved my sleeping."
"It's helping me and my dear friend cure our insomnia. Now we can actually sleep without headaches!"
"It is great because I have the same problem and I am learning something about it. "
