Insomnia is one of the most irritating and annoying disorder however, insomnia treatment is possible. There are many effective ways to treat insomnia disorder. Some of the ways are enlisted below;
Sleep hygiene is the foremost thing to balance. Following are the main rules of sleep hygiene:
- Make your sleep patterns regular. Don’t sleep too less and don’t sleep too much either.
- Go to bed when you are actually tired and need some sleep. Don’t lie on your bed throughout the day, it will make you lazy.
- Exercise daily on a regular basis. It will keep you active all day long.
- Don’t go to the bed hungry and also avoid having meals late at night.
- Avoid taking naps during the day.
If you follow these tips, you will definitely make your life a less miserable. You will see a noticeable change in your sleep patterns and in daily lifestyle.
Stimulus Control Therapy
This therapy helps to break the bond between you and your bedroom which doesn’t let you get up from the bed even when you are awake. You just want to lie on your bed all day long which leaves you of no use. Well, this therapy is very effectual in this case, you just need to follow certain things. For example:
- Go to sleep when you are sleepy don’t waste your time and don’t disturb your sleep by using cellphone or watching TV.
- Avoid eating in bed.
- Reading late at night in bed and interrupting your sleep is not a great idea.
- Set an alarm for early morning every day including weekends so that you will avoid getting extra sleep and a habit of waking up early will be developed.
Cognitive Behavioral Therapy
There are many thoughts running in your head throughout the day. Some are very stressful and depressing which interrupts your sleep. These unpleasant thoughts need to be eliminated completely. For that purpose, there are many insomnia clinics that provide Cognitive Behavioral Therapy. The therapists are excellent enough in insomnia treatment. They listen to your unhelpful thoughts and then rephrase them into positive and meaningful statements which helps you to get out of the stress and depression. Studies have proven that CBT is not only effective for insomnia patients but also for people who are suffering through anxiety disarrays.
Sleep Restriction Therapy
The amount of time you spend in your bed, whether you are asleep on awake but still lying on bed, causes insomnia. You have to determine the total time you have spent in your bed. For example, if you are sleeping 6 hours per night but after waking up you stay in bed for an extra 1 hour that makes a total of 7 hours of you in bed, you need to eliminate that extra 1 hour. Spending extra time lying in your bed makes you feel drowsy the whole day. So, stop wasting your time in bed and try this sleep restriction therapy which is a helpful insomnia treatment.
Bright Light Therapy
Bright light therapy is very effective in most cases of insomnia. In this technique, you sit near a therapeutic light box for a particular period of time every day. The box imitates the natural outdoor light which affects your circulation, improves your biological clocks and circadian rhythms and also helps in adjusting your physical and emotional behaviors. It is the most beneficial therapy done in insomnia clinics or you can also buy these boxes from stores or online.
Try Relaxing Exercises
Exercises are most important to stay active and fit. When you are suffering from insomnia, one of a remedy is to try performing relaxing exercises. Relaxing exercises help you to reduce the stress and release the tensions and worries from your mind. Relaxing exercises include muscle relaxation and mindful meditation.
There are a lot of people suffering from this exasperating disorder. As soon as you notice any of the symptom in yourself, visit an insomnia clinic rockville for its immediate treatment. However, it can also be treated at home if you have a primary case.