antidepressants (if you also have depression).benzodiazepine drugs, such as temazepam and lorazepam.sleeping tablets (also called hypnotics) such as zopiclone.Medicines that are used for insomnia include: Medicines used to help your sleeping may also be addictive. Medicines for sleep problems may be effective in the short term but there is no evidence of long-term efficacy or safety. Medicines for managing sleep problems are usually only considered when lifestyle changes (sleep hygiene) or CBTi have been unsuccessful. Other apps help you to fall asleep by using calming visual graphics and relaxing music. Some apps track your sleep habits, similar to a sleep diary, to help you develop good sleep routines. There are a variety of sleep apps available for use on your smartphone or tablet that can be helpful if you have insomnia. The Sleep School (external link) (a cost is involved).CBT can be done by your doctor, a sleep therapist or through online CBT programmes.
#Natural insomnia cures how to#
A special form of CBT that focuses on insomnia, called CBTi, helps you learn how to calm your mind when you’re trying to sleep. Cognitive behavioural therapy for insomnia (CBTi)Ī type of short-term counselling called cognitive behavioural therapy (CBT) can help you to improve your sleep by teaching you how to manage anxiety and negative thoughts that keep you awake.
Read more tips to improve your sleeping habits.
avoiding large meals late in the evening – but don’t go to bed hungry (have a late snack if you need to).reducing or avoiding caffeine, cigarettes and alcohol, especially in the evenings.creating your own bedtime ritual, eg, writing down the things on your mind that are worrying you or that you need to do tomorrow, making a hot, milky drink or taking a warm bath – start your ritual at the same time each night.going to bed at the same time every night – this will help set your biological clock so you start to feel drowsy at bedtime.Sleep hygiene refers to aspects of your lifestyle and bedtime environment that make it easier or harder to get better quality sleep.Ĭhanges you can make to improve your sleep hygiene include: You may be referred to a sleep specialist to find out other causes if these treatments don't work for you. medicines such as melatonin, zopiclone, temazepam, amitriptyline or over-the-counter medicines.
practising good sleep hygiene and habits.treatment of any underlying cause such as physical or mental health conditions.Although insomnia can go away on its own, it's important to talk to your doctor if your sleep problems continue. Treatment of insomnia aims to reduce the impact on your daytime functioning and improve your sleep quality.
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