Insomnia Cures

Many think that the cure to insomnia is simple: Just go to sleep. Unfortunately, it’s not always that easy. Insomnia is a sleep disorder with many possible causes and cures. Stress, medication, and even psychological and neurological disorders could all have a hand in causing insomnia. Because insomnia has such a variety of causes, it only makes sense that it would come with a variety of treatments as well. From therapy to medicine to exercise, here are some of the most effective forms of treating insomnia.

Lifestyle Changes


One way to tackle insomnia is by making lifestyle changes. Insomnia can stem from something as simple as your bedroom lights being too bright or consuming the wrong kinds of food before bed. For this reason, many people find the cure for insomnia by way of making small changes to their daily routine and lifestyle.

  • Set a regular bedtime. Regulating your sleep schedule, even on the weekends, will allow your body to associate a specific time with resting.

  • Keep the room you sleep in dark and quiet. Artificial lights and loud sounds cause the body to become alert, thus keeping you awake.  

  • Avoid watching the clock. Reminding yourself of how late you’re awake creates more worry, which can cause you to stay awake even longer.
  • Don’t consume caffeinated drinks before bed. Coffee and foods high in sugar can wake you up. Try drinking warm milk or hot decaffeinated tea instead.

  • Only use your bed for sleeping and intimacy. Associating your sleeping area with daytime activities such as eating and watching television can make it harder for your body to register it as a place for rest.

  • Cut back on smoking and alcohol. Stimulants like nicotine are designed to keep you awake. Excessive alcohol consumption can interrupt the essential REM sleep stage, making a full-night’s rest unlikely.

  • Use a blue light filter when using your iPhone or iPad at night. That blue light being emitted from your device’s screens inhibit the body’s natural production of melatonin. Try a blue light blocking filter for your iPhone or iPad.

  • Avoid late afternoon naps. Taking naps during the day disrupts sleeping at night. This effect is heightened when napping occurs after 3 PM.

  • Try relaxing exercises and meditation: Performing light exercises like yoga or meditating eases the mind of stress, encouraging rest and sleep.

Other forms of natural therapy involve professional help. A sleep specialist could try two types of behavior therapy: stimulus control therapy and sleep restriction. Stimulus control therapy involves primarily lifestyle changes. Sleep restriction cuts down on the time spent lying in bed and time spent sleeping. The purpose is so the patient will become tired and therefore will feel the need to sleep longer the following night. As the the study continues, the patient will increase the amount of time spent sleeping until a regular sleep schedule is reached.

Sleeping Pills

13712680-m.jpgOne of the most popular and the riskiest form of treating insomnia is the use sleeping pills. There are numerous commercial sleeping pills on the market, both prescription and over-the-counter. Ambien, Lunesta and Sonata and their generic counterparts are among the most commonly-used prescription medications to treat sleep disorders like insomnia. Sleeping pills can be a very effective solution to insomnia. However, medical sleeping aids must be taken with extreme caution as they may come with drastic side effects and consequences.

Here are some things to consider when taking sleeping medication:

  • Tolerance can build up quickly. Once tolerance builds, a patient may feel the need to increase their dosage, often leading to addiction.

  • Tell your doctor about other medications you are taking before taking sleeping pills. Mixing medicines, like painkillers or anti-depressants, with sleeping pills may have dangerous effects on the patient.

  • Never mix sleeping pills with alcohol. Similar to other medications, alcohol can worsen the side effects of sleeping pills.

  • Sleeping medication can interfere with motor skills. The risk of falls, dizziness and drowsiness can increase when taking sleeping pills.

  • Sleeping pills are only meant to be a temporary solution. Once a regular sleep schedule is achieved, the patient is slowly weaned off of the medication.

  • Be sure that insomnia is the real issue before beginning treatment. If insomnia symptoms stem from a pre-existing medical condition like depression, treating that issue first may get rid of the insomnia, too.

With medication, as with any treatment for insomnia, the most important advice is to seek the help of a physician or sleep specialist if you are experiencing symptoms of insomnia. Only a professional medical expert can properly diagnose you, address any other medical issues and prescribe the right kind of care to cure your insomnia.