Treatment of Insomnia
Multiple factors can make determining the best treatment protocol for insomnia difficult, but many effective and accessible treatments are available to manage this sleep disorder. However, as previously stated, many people with this condition go untreated for years and frequently have co-existing medical conditions (treated or not) that contribute to their sleep difficulties. Treatment may require some trial and error as well as patience, as resolving all of the various physical and mental health issues at play and reestablishing healthy sleep habits will most likely take time.
Establish a set routine
Maintaining a consistent sleep routine also promotes sleep. Following the same pattern before going to bed each night is part of a healthy bedtime routine. This could include taking a shower or bath, putting on pajamas, drinking a cup of tea, stretching, reading a book, and/or lighting a candle. Any calming, centering, and/or restorative activities will suffice.
Getting into bed at the same time each night and day has been shown to help establish healthy sleep. Even if you have trouble falling asleep, sticking to the same schedule cues you that it is time to sleep and helps to sync your body up with its natural circadian rhythm. Daytime naps should also be avoided because they can disrupt nighttime sleep.
Monitor your meals
Eating regular, healthy meals can help you sleep better. Avoid eating anything heavy or spicy right before bedtime, as well as anything that may cause an upset stomach or make you feel overly full. Caffeine, alcohol, and smoking should be avoided. Additionally, if waking up to use the restroom is a problem for you, try to limit your consumption of beverages close to bedtime.
A healthy sleep space
Make sure your bedroom is sleep-friendly. Ideally, you should sleep in a clutter-free, dark, quiet, and slightly cool environment. As previously stated, research indicates that reserving your bed solely for sleeping can also aid in the onset of slumber. A too-warm room, the light from electronic devices, and a cluttered environment, on the other hand, can all disrupt sleep.