Non-medical Treatment And Behavioral Therapy As Insomnia Treatments

Insomnia treatment comes in when you consider having some routines before you sleep. Take a look at some of the helpful non-medical and behavioral therapies for the sleeping disorder.

The first line of treatment in patients with insomnia is the non-medical treatments. These are procedures which does not use any drug or medication to treat or manage insomnia. Cognitive behavioral therapy is another term. As you explore through this page, it will help you understand things by looking into how these insomnia treatments are conducted.

Non-medical insomnia treatments

Doctors and other medical experts came up with several techniques which do not require you to take addictive medications as insomnia treatments. Here are a few examples.

1. Sleep Hygiene. To improve patient’s quality and quantity of sleep, this technique is recommended. You must consider the following things when it comes to sleep hygiene.

a. Be consistent with your sleep. Make it a habit to sleep on the same time each night and also wake up the same time in the morning. An alarm clock will help to avoid oversleeping.

b. Avoid taking naps in the afternoon especially after 3 o’clock. This will help you make less sleepy at night. If you cannot avoid taking naps, make sure it won’t last longer than thirty minutes.

c. Daily exercises of about 20 minutes daily will help you get enough sleep. However, it is best to exercise 3 to 4 hours before getting to bed.

d. Do not drink caffeinated and alcoholic beverages such as coffee, beer or tea before going to bed. Smoking should also be avoided.

e. A heavy meal should be avoided before bedtime. Do not go to bed hungry. Take a light snack is advised to make sleep better.

f. Make your room conducive for sleeping. It should be dark, cool and silent. If noise can’t be avoided, closing the door or having earplugs can help. Sleep masks are also worn if there is a light problem.

g. Follow bedroom rituals that will help you to get to sleep. A warm bath before getting to bed will help. Some read books, listen to soothing music or watch a TV program before going to bed.

h. Do not force yourself to sleep. Find something to do that is not overly stimulating and will help you sleep.

i. Keep in mind that your bed is used only for sleep and sex. Avoid reading on your bed.

j. Worrying will make you sleepless. Avoid this in order to get a good night sleep.

2. Relaxation Therapy. This involves modalities that will help you relax and clear your mind. Examples of which are meditation, aromatherapy, listening to music and deep breathing exercises.

3. Stimulus Control. These are also measures to help insomniacs. Go to bed when you are already sleepy. Find ways to avoid things that will create oversleeping.

4. Sleep Restriction. To improve the quality of your sleep you should restrict your time in bed to sleep. Depriving yourself with sleep will make you sleepier the next night.

5. Traditional Chinese Medicine. Utilizing acupuncture, dietary and lifestyle analysis have also been included in the non-medical treatment of insomnia.

These treatments are preferred by doctors. As much as possible medications should be avoided because of its side effects. However, studies have also shown that a combination of pharmacological and non-pharmacological treatments are always more effective than non-pharmacologic treatments alone.

Tags: acupuncture, cognitive behavioral therapy, insomnia treatment, non-medical treatments, relaxation therapy, sleep hygiene, stimulus control

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