Insomnia is a sleep disorder that is characterized by difficulty in falling asleep, staying asleep, and can wake you too early and not able to go back to sleep. It is important to know the best treatment for insomnia that can offer relief and CBT-I or cognitive behavioral therapy and it is considered as the very first treatment for patients suffering from this type of illness.
A sleep specialist will tell you that therapy and not the medication is the best treatment for sleep deprivation, but some are tempted to drink a sleeping pill but it will not cure you of insomnia. Also, taking sleeping pills can make the condition worst overtime. If the difficulty is caused by short term situations like traveling in a different time zone or as recovery after a medical procedure, then prescription medication can be administered by health professionals.
Cognitive-behavioral therapy is the best insomnia cure as it is a program that helps the patient to identify the root cause and change behavioral patterns that causes their sleep problems. The CBT can offer a lifetime treatment for sleep insomnia as it can target the underlying causes of the problem. The following are effective CBT techniques that can natural remedy for insomnia.
1. Stimulus Control Therapy
This technique is done to eliminate factors that contribute to sleep insomnia. For instance, your sleep specialist will ask you to have a consistent time for sleeping and waking up and to avoid nap times in between. You also need to only use the bed for sleeping and leave your room after 20 minutes if you are not feeling sleepy, only return once you feel the need to sleep.
2. Sleep Restrictions
It is imperative to avoid lying in bed when you are already awake as it can become a habit that can lead to sleep insomnia habits. This method requires the patient to reduce his/her time spent in bed as it can cause short sleep deprivation which can lead to the worst case of insomnia in the long run. Staying long lying in bed awake can make you feel tired the next night.
3. Sleep Hygiene
This technique is a holistic approach because it requires a total lifestyle change of bad habits that can greatly influence your sleep. These habits include smoking, drinking alcohol, too much caffeine intake, and not doing regular physical activities. A sleep specialist may also provide you with tips to promote better sleep like how to wind down a few hours before you go to bed. The best treatment for insomnia requires healthy eating habits and lifestyle.
4. Improving Sleep Environment and Relaxation
It will require you to make certain changes to your bedroom to make sleep comfortable like keeping your room quiet, dark, and cool. Also, it is advisable not to place a television or computer in your bedroom. You also need to hide your clock to a place in the room where you will not see it while lying in bed. The reason for this is because being time conscious while trying to get some sleep will give you anxiety.
Another natural remedy for insomnia is relaxation training to calm your mind and relax your body such as meditation, muscle relaxation techniques, and imagery to induce sleep.
5. Trying to Remain Awake
This technique requires remaining awake also known as the paradoxical intention that involves avoiding getting asleep. Ironically, trying or worrying too much of getting asleep will keep you awake. It is vital to let go of this worry and relax to help you fall asleep easily without any effort.
This technique will require you to observe your biological response like increase heart rate or muscle tension when trying to get to sleep. This can aid you and your sleep specialist to make adjustments and make use of a biofeedback device to record your daily sleeping patterns. This is an effective insomnia cure as it can identify factors that affect your ability to sleep.
A combination of these six methods can increase the rate of your recovery and make sure to always seek professional help to get the best treatment for insomnia.