Insomnia is a sleep disorder that makes it hard for you to fall asleep or stay asleep. There are several treatments for insomnia that you can try at home. By changing some of your habits and routines, you may be able to improve the quality of your sleep. Here are some tips that may help:
- Stick to a sleep schedule: Go to bed and wake up at the same time every day.
- Relax before bedtime: Take a warm bath, read a book, or listen to calming music to help you relax before bed.
- Create a relaxing bedtime ritual: Establish a relaxing routine before bed, such as taking a hot bath or reading a book.
- Make sure your bedroom is conducive to sleep: Keep your bedroom dark, quiet, and cool.
- Exercise regularly during the day: Getting in some daily physical activity is one of the best remedies for insomnia.
- Avoid caffeine, alcohol, and nicotine: These substances can affect the quality of your sleep or make it hard for you to fall asleep.
If these measures dont work, your doctor may recommend cognitive behavioral therapy, medications, or both, to help improve relaxation and sleep. Cognitive behavioral therapy for insomnia (CBT-I) can help you control or eliminate negative thoughts and actions that keep you awake and is generally recommended as the first line of treatment for people with insomnia.
