Woman sleeping in a bed in a dark bedroom

Not sleeping can be the most annoying problem a person can have, not to mention that it can lead to daytime sleepiness, cognitive problems, and physical ailments.

So what is the best treatment for insomnia and how can you get a good night’s sleep?

Insomnia Treatments

Treatment for insomnia can be done using medicine or lifestyle changes.

Some of the best lifestyle changes include the following:

1. Keep Your Environment Quiet

If there is too much extraneous noise, you can have a difficult time sleeping.  Turn off the television and, if total silence isn’t your thing, buy a white noise machine that sends out a monotone noise that wipes out other noises.

2. Use Your Bed Right

You need to use your bed for sleep.  If you read in bed or watch television in bed, you can associate your bed with activities that are not related to sleeping.

3. Avoid Caffeine Before Bed

Caffeine before sleeping can cause activation of the nervous system and you will not be able to sleep.  Drink coffee no closer than 4-5 hours before you plan on sleeping.

4. Avoid Large Meals

Large meals before bedtime can contribute to blood being shunted to the gut for digestion and you won’t sleep well.  Eat a small snack before going to bed instead, just to keep a bit of protein or a carb in your system before you sleep.

5. Avoid Alcohol

While alcohol is technically a depressant, it can actually interfere with getting a good night’s sleep.  You can though drink a small glass of wine before bedtime if you feel you need a nightcap before retiring and avoid hard beverages.

6. Avoid Heavy Exercise

Exercise before bedtime can be activating and you won’t be able to sleep.  Do not do any type of heavy activity within 5 hours of retiring to go to sleep.

7. Go to Sleep with a Routine

This means going to sleep at the same time every night and awakening in the morning at about the same time, whether you work that day or it is your day off.

8. Avoid Naps

Don’t take a nap if you didn’t sleep well the night before.  Instead, push yourself to stay awake until it is time to sleep the next night.  Remember not to go to sleep too early.

9. Keep the Room Cool

This is especially true for menopausal women who can suffer from hot flashes and night sweats during the night that can interfere with sleep.

10. Relax Before Bed

Although you want to keep your room cool, you might want to use some heat to relax. Using a heating pad for about 15- 20 minutes before going to bed can help you relax. Place it on your back and allow the heat to relax your body and mind.

 

Medications for Sleep

There are medications you can use to help you sleep. See your doctor if you are having problems sleeping, before taking any medication. Most are over the counter and easy to come by:

11. Melatonin – This is a brain chemical that sets your Circadian rhythm. You can get it as a supplement you take a few hours before sleeping.  It tells your brain it is time to sleep and is a good choice for shift workers who must sleep during the day.

12. Antihistamines – Most over the counter sleep remedies contain the antihistamine, diphenhydramine (Benadryl).  You can buy Benadryl or something like Unisom or related sleep medication to help you fall asleep.

13. Prescriptions – Your doctor may prescribe a prescription sleep remedy for short term resolution of sleep difficulties.  See your doctor if you are having problems sleeping.

What is the best treatment to insomnia according to you? Feel free to share below,