4/30/2023 0 Comments Chronic insomnia![]() ![]() Talk to your doctor about dosages and what’s safe to take with any of your other medications.Īvoid smoking and drinking. Valerian may help you fall asleep faster if getting to sleep, rather than staying asleep, is the main hurdle for you. Melatonin could help get your body’s natural sleep-wake cycle (called “ circadian rhythms”) back to normal if that’s the root of your problem. Research shows that melatonin and valerian could help improve sleep in certain cases. If you want a specific diet to follow, both the Mediterranean diet and the DASH diet have proven positive effects on sleep. Get a variety of fruits and vegetables, lean protein, and complex carbs (think brown rice rather than white). The foods that you already know to be healthy can help you get to sleep sooner, stay asleep, and sleep better. Exposure to natural sunlight in the morning can help you get sleepy earlier, fall asleep faster, and sleep better.Įat a healthy diet. Try to time that brisk walk in the mornings after the sun is up. Explore them and see if one of them suits you. In an analysis of multiple studies, 4 to 24 weeks of these “mind-body therapies” led to less severe insomnia and better sleep quality. Limited research suggests that these Eastern practices may help improve sleep. You can try scheduling it at a time of day when you’re usually more alert, but don’t exercise too close to bedtime - it could ramp you up before sleep. Though you may not feel like it, try to get a brisk walk in every day. It could help you begin to break the cycle of sleeplessness you’re in. But regular exercise can help you fall asleep faster, cut down on the amount of time you lie in bed awake, help you feel more alert during the day, and sometimes reduce the need for sleep meds. When you don’t get enough sleep, it’s hard to get exercise the next day. Quite a few things you can do (or not do) every day can make a big impact on your ability to sleep (and sleep well) every night. But while you wait to see improvements in your sleep, you can take other steps on your own to set yourself up for success. That happens partly because your therapist might recommend during the first week that you keep yourself up very late at night. When you start CBT-I, your sleep may get worse before it gets better. Live a Healthy Lifestyle - as Much as You Can And they then have the tools to continue improving on their own. People tend to see improvement in about 6-8 sessions. It also provides you with multiple practices to start working toward better sleep until eventually, you sleep the way you should again. The program helps you do away with any habits that keep you from good sleep. CBT-I can help undo that cycle of negative thinking. This then convinces you that you physically cannot sleep, which leads to anxiety, which makes it harder to sleep. For example, the idea that you can make yourself go to sleep may be keeping you up: You try to go to bed at the same time every night only to lie awake for several hours. This treatment helps you undo negative thoughts, attitudes, or misguided beliefs that may keep you awake. Six months after completing CBT-I, most people are still sleeping well. Not only do they get back into a normal sleep pattern, but they also get 30% more of the deepest, most restful type of sleep (slow-wave sleep) than they did before. But before you write it off, consider this: Up to 75% of people with chronic insomnia who go through CBT-I improve their sleep. ![]() “ Talk therapy” may not sound like your kind of thing. The first treatment choice for chronic insomnia is CBT-I, which stands for cognitive behavioral therapy for insomnia. They are not the first treatment choice for a problem that you’ve been having for several months. You can take them for only a few days to a few weeks. Doctors prescribe these for a short bout of insomnia to help you get back on schedule. But when you’ve had insomnia this long, experts agree that good sleep hygiene alone isn’t going to do much for you. You will need to come back to these healthy habits later, after your sleep is back on track. If you’ve been spending those sleepless nights scouring the internet for advice, you’ve probably come across the term “sleep hygiene.” These practices help make sure that your daily routine isn’t getting in the way of your sleep. Lifestyle changes can boost the effects of your treatment as you go through it. Treatment with a professional can help get you back to sleep. You also need to know how to cope and live your life in the meantime. You are past the point of trying different sleep habits and need serious help getting your sleep back on track. And these sleep troubles limit how well you function the next day. ![]() If you have chronic (long-term) insomnia, you’ve had trouble getting to sleep or staying asleep at least 3 nights a week for more than 3 months. ![]()
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