Therefore, experts advise trying to do breathing exercises, listen to soothing music, go to bed in a dark and quiet bedroom, eat different foods in the evening, maintain a regular sleep pattern, or reduce caffeine.
However, insomnia can return after 3 to 4 weeks, so experts recommend avoiding the following common mistakes, according to Science Alert:
1- Spending more time in bed often leads to spending more time awake, which can make insomnia patterns worse.
2- Drinking coffee and taking a nap can help you pass the day without much suffering. But the problem is that caffeine remains in the body for several hours, and can disrupt sleep if a lot of it is consumed, especially after approximately two o’clock in the afternoon.
Also, if naps last longer than 30 minutes, or are taken after around 4 p.m., they may reduce “sleep debt,” meaning they can make it more difficult to fall asleep in the evening.
If symptoms persist for more than a month or two, a person’s insomnia likely requires targeted treatments that focus on sleep patterns and behaviors.
So, the next phase is a type of non-pharmacological treatment known as cognitive behavioral therapy for insomnia, or CBTi for short, lasts 4 to 8 weeks and has been shown to be more effective than sleeping pills.
Treatment includes sleep education, and provides psychological and behavioral therapies that address the underlying causes of insomnia in the long term.
You can also do it one-on-one, in a small group with health professionals trained in cognitive behavioral therapy, or through online self-direction programmes.
Some GPs are also trained to provide cognitive behavioral therapy, but it is usually provided by sleep psychologists. About 70-80% of people with insomnia sleep better after cognitive behavioral therapy, with improvement continuing for at least a year.
If CBTi doesn’t work, your doctor may refer the person to a sleep specialist to see if there are other causes behind sleep disorders, such as obstructive sleep apnea.
It is also important to manage any mental health issues such as depression and anxiety, as well as physical symptoms such as pain that can disrupt sleep. Some lifestyle and work factors, such as shift work, may also require advice from a sleep specialist.
Sleeping pills are not the recommended first-line method for solving insomnia. It can also have side effects, including the risk of falling, feeling weak and tired the next day, as well as decreased stamina and dependence.
Experts explain that if a person has difficulty sleeping for a short period (less than about a month) and non-pharmacological methods do not work, then there may be underlying causes behind the insomnia he suffers from, which when treated can provide some relief.
The treating physician can help identify symptoms and how to get rid of them, and reach other treatments if insomnia is long-term.
2023-11-02 14:02:00
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