How Can You Treat Insomnia Without Doctor’s Help?

Many of us deal with insomnia due to too much stress level. Hence, it is necessary to treat insomnia to lead a healthy life. Insomnia is one of the common sleep problems. It results in difficulty to sleep. This includes waking up too early and not being able to sleep again. As a result, it makes a person feel lazy and tired. Not only it drains the energy, but it also affects overall health. Moreover, it affects the quality of personal and work life. The sleep requirement of one varies from person to person. But, on average, a sound sleep of six to eight hours is needed.

It is common to face some sort of sleep problem in adulthood. This can last for days and even weeks. For this, stress and trauma are the main causes. But, for some cases, it can last for months as well. Insomnia can also be the main problem. Else, it can be a result of different medical conditions or treatments. For this reason, it becomes important to treat insomnia. Medicines are not the sole treatment. In some instances, simple lifestyle changes are enough.

Symptoms of Insomnia

One can face the following symptoms:

  1. Difficulty in sleeping
  2. Waking up early
  3. Tiredness
  4. Irritation, anxiety, depression
  5. Changes in mood
  6. Difficult to pay attention or concentrate on something

Causes of Insomnia

The causes of insomnia depend on personal experience. Stress and trauma are the main causes of insomnia. Moreover, One can feel uncomfortable by changing sleeping habits. The condition can vary for a few days or a week. But a severe case of insomnia lasts for at least three months. Also, insomnia can be due to other medical conditions. These include diabetes, arthritis, back pain, etc.

Sometimes, the sleep environment might not be suitable. Likewise, going to a new place makes one feel uneasy. Besides these, Eating habits also affect sleep. This includes eating fast food and eating too much at once. Having too much coffee or tea can interfere with sleep patterns as well. Ultimately, all of these can alone or collectively cause insomnia.

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Treatments of Insomnia

Medicines are not the only treatment for insomnia. One can treat insomnia by making some lifestyle changes as well. In case, other medical condition causes insomnia. In this case, it is required to treat properly. For this, one might have to take medicine in serious conditions. The following treatments for insomnia are effective.

Medicines

Medicines are used only in chronic or severe conditions. Sedatives are the medicines used to cure insomnia. These induce sleep by suppressing the central nervous system. Further, these drugs are quite effective in treatment. But, it has a lot of side effects as well. Like, one feels sleepy in the day as well.  So, it is important to consult the doctor before taking them.

Avoid Exercise at Night

Exercise can show amazing results to treat insomnia. In this regard, regular exercise helps one to sleep better. But, one should avoid exercising before bedtime. As, it can awake the body, making it difficult to sleep. Further, exercise fills the body with energy. As a result of which it makes your mind active. One feels energized the whole daytime. It helps in improving the quality of sleep. Exercise for 3 or 4 days a week is beneficial.

Eliminate Stimulants

Treat Insomnia

Alcohol and other caffeinated drinks are stimulants. Caffeinated drinks include tea, coffee, soda, etc. However, alcohol has a sleepy effect in the beginning. But, later in the final effect, it does not let you sleep. Whereas, caffeine is a stimulant for mind and body. It remains for 24 hours in the body. Hence, it causes difficulty in sleeping. One should not have coffee or tea in the afternoon till night. It is advised to avoid these to treat insomnia.

Avoid Naps

Taking a nap feels like you can catch up on your sleep. But that is not the case. One needs to make a sleep routine. Everyone should stick to their sleep routine. In order to get good sleep and feeling fresh the next morning, avoid power naps in the daytime. Taking a nap affects night sleep. So, one should avoid naps in sleep disorder.

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Meditation

This is a natural, easy and effective method to treat insomnia. Meditation offers various benefits. It helps in improving the quality of sleep. Also, it helps in providing calmness. It cures depression and anxiety. As a result, one can have a sound sleep. One should practice meditation daily for the best results.

Essential Oils

Essential oils are aromatic liquids from various plants. These are concentrated aromatic oils which offer several benefits. Inhaling and massaging of essential oils helps in good sleep. Essential oils of chamomile and lavender are effective. Also, these oils generally do not show any side effects.

Reduce Stress and Anxiety

Stress and anxiety are one of the main causes of insomnia. A variety of therapies are available for relaxation. One should avoid any kind of stress before sleeping. Also, muscle relaxation, breathing exercises, meditation helps in stress.

Dietary Changes

Diet can improve any health condition to a great extent. One can treat insomnia by changing their diet. In this regard, Magnesium is very good for treating sleep problems. It helps in relieving stress and anxiety. Also, it helps in making a good sleep pattern. Having magnesium-rich food can be beneficial. Walnuts, banana, basil, milk are some examples.

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