Treatment for Insomnia

If insomnia is caused by a short-term change in the sleep/ wake cycle, as with jet lag, your sleep problem is likely to resolve spontaneously.

Good Sleep Hygiene

Cultivating good sleep habits are useful for preventing insomnia from worsening. These include:

• Avoid excessive day time naps
• Try to go to sleep at the same time every night and get up at the same time every morning.
• Avoid alcohol, nicotine and caffeine before bedtime
• Get regular exercise
• Make the sleep environment conducive to sleep

Behavioural Techniques

Some techniques to improve sleep include relaxation therapy, sleep restriction therapy and reconditioning.

• 1. Relaxation Therapy. This method works to reduce stress and body tension, thereby helping the calm the mind and relax the muscles for a restful sleep.
  
  
• 2. Sleep Restriction Therapy. This type of therapy aims to achieve continuous sleep and waking up at the desired time.
  
  
• 3. Reconditioning. By avoiding other activities in your bed, such as reading or watching TV, this approach helps your body associate bed and bedtime with sleep.

See your doctor if you think that you have insomnia or another sleep problem.

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