Tossing and turning during the night or having trouble falling asleep can make you sleepy and grouchy during the day. You may have tried some things to help your insomnia that haven't worked. The good news is that there are many treatments to help you sleep better. But first it helps to know the reason why you don't sleep well. If you have a medical problem, such as chronic pain, or an emotional problem, such as stress or depression, treating that problem may help you sleep better.
Treatment options for insomnia
Treatment options include behavior and lifestyle changes, medicines, and complementary medicines.
Behavior and lifestyle changes
Getting ready for bed means more than turning down the sheets. Sleep experts know that there are many things that affect how well you sleep. Behavior and lifestyle changes improve overall sleep quality and the time it takes to fall asleep-without the side effects of sleep medicines. Perhaps most important, these improvements last over time.
To improve your sleep, here are some things you can try:
- Relaxation exercises, such as progressive muscle relaxation, may help you if you lie in bed with your mind racing.
Try these relaxation exercises:Breathing Exercises for Relaxation Doing Guided Imagery to Relax Doing Meditation Doing Progressive Muscle Relaxation Relaxing Your Mind and Body
- Choose a healthier way of thinkingChoose a healthier way of thinking. Healthy thinking is a way to help you stay well or cope with a health problem by changing how you think. Cognitive-behavioral therapy is a type of counseling that can help you understand why you have sleep problems and can show you how to deal with them. Cognitive-behavioral therapy helps reduce interrupted sleep over time.
- Lifestyle changes are simple things you can do that may help you sleep better. These include changing your sleep area or schedule, watching what and when you eat and drink, and being more active. It's also important to keep regular bedtimes and wake times-7 days a week-and to try to avoid taking naps during the day. Insomnia: Improving Your Sleep Sleep: Helping Your Children-and Yourself-Sleep Well