Treatments for insomnia

Treatments for insomnia

• A complete list of treatments is beyond the scope of this review; however, a brief overview of some of the common treatments for insomnia will be discussed here. Insomnia can be very difficult to treat and many people may find that they use multiple treatments (e.g., both medication and therapy) to decrease their insomnia.1
• Improving Sleep Hygiene—this is a “first-line” treatment of choice for most people with insomnia.
• Do not try to force sleep. Don’t spend more than 20 minutes in bed. If you aren’t tired, get up and read a book or find another relaxing activity before returning to bed.
• Limit the amount of time spent in bed when not sleeping during the day and don’t take naps.
• Sleep only as much as necessary to feel rested; this is likely between six-eight hours for most people.
• Maintain a regular sleep schedule; try for the same bedtime and wake time every day.
• Avoid caffeinated beverages after noontime. People who “need caffeine” in the late afternoon and evening should consider the possibility of decreasing total caffeine intake in general.
• Avoid alcoholic beverages near bedtime. Even “just one drink” can significantly alter a person’s sleep architecture.
• Do not smoke or use other nicotine products (e.g., dip, chew), particularly in the evening.
• Do not go to bed hungry. Try and have a light/healthy snack within two hours of attempting to fall asleep.
• Adjust the bedroom environment (light, noise, temperature) and “be comfortable” before you lie down.
• Deal with concerns or worries before bedtime. Making a list for the next day before going to bed can help people to feel more comfortable with their schedule.
• Exercise regularly, preferably four or more hours before bedtime as exercising too close to bedtime can complicate falling asleep.