5 Strategies to Assist with Chronic Insomnia

Insomnia is a common sleeping disorder that affects millions of people worldwide. If you are an insomniac, you know how frustrating it is to spend hours lying in bed, trying to get some rest, and not being able to fall asleep. This frequent occurrence can negatively impact your quality of life, making you feel tired and irritable throughout the day. But don’t despair – there are effective strategies that you can utilize to tackle your insomnia struggles. We’ll explore five of them below.

1. Relaxation Training

Relaxation training, also known as “mindful thinking,” is a stress-reducing technique that prepares your body for relaxation. This exercise involves carefully exploring and sensing your entire body, often with the help of a gentle guiding recording. You do this by lying down on your bed, breathing through your nose and feeling the aches of your body while keeping your eyes shut.

The National Sleep Foundation recommends relaxation training for insomnia patients, saying that the soothing, gentle voice of a narrator can provide some gentle white noise stimulation that helps in relaxation, aiding in falling asleep. With daily practice, this technique can increase relaxation and reduce stress, leading to improved sleep.

2. Cognitive Behavioral Therapy-Insomnia

Cognitive-behavioral therapy-insomnia (CBT-I) is another behavior treatment designed to help insomniacs. It is a safe and effective approach that requires documenting your experiences in a sleep journal and regularly discussing them with a therapist. The goal is to help you learn methods for good sleep hygiene behaviors, such as putting away electronics and avoiding consuming alcohol or tobacco before bedtime.

This kind of therapy can help patients develop coping mechanisms for stressors that influence insomnia. A qualified doctor’s guidance will help you partake in this therapy and offer other suggestions that are individualized to your situation.

3. Sleep Medication

The market is saturated with sleep medication, some of which comes with associated health risks. Insomniacs often end up with a collection of ineffective pills or harsh sleeping pills, which means you need a prescription and a doctor’s monitoring.

Prescription sleeping pills or benzos, an anti-anxiety sedative, can help you fall asleep and stay asleep, but they are only approved for short-term use. There’s also a risk of becoming dependent on them, so it’s a good idea to work closely with your physician when taking them.

4. ASMR and White Noise

ASMR or Autonomous Sensory Meridian Response videos have become popular on social media platforms. They are typically calm videos featuring people gently completing tasks or creating rhythmic sounds or patterns. The goal is to create relaxation for the viewers by using gentle sounds and white noise.

While research has not explored the full benefit of ASMR in treating insomnia, some anecdotal evidence suggests that these videos can be effective relaxation techniques to assist insomniacs.

5. Melatonin

Melatonin is a hormone naturally found in your body that is responsible for promoting sleep. A natural supplement that is available over the counter in a pill form, melatonin is ideal for insomniacs looking to treat their sleep problems naturally.

According to the National Sleep Foundation, research suggests that melatonin is most effective when taken regularly to follow a schedule rather than to induce immediate sleep. It is important to talk to your doctor before taking melatonin if you have other medical conditions or are taking other medications.

Conclusion

Insomnia can negatively impact your life, but it doesn’t have to be a long-term issue. There are several strategies to assist with chronic insomnia, including relaxation training, cognitive-behavioral therapy-insomnia, medication, ASMR and white noise, and melatonin. The right approach for you will depend on our individual needs and habits, so work with your doctor to find the solution that works for you. With some patience and practice, you will soon be able to get the peaceful, restorative sleep you deserve.