Important solutions and tips to reduce insomnia

3:54:46

2023-10-28

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A group of researchers interested in human behavioral patterns have come up with several important solutions and tips that can reduce the insomnia that affects a large percentage of people during sleep, keeping them awake throughout this period of insomnia.

A study published on the Science Alert website showed the causes and treatment of insomnia that affects adults, and also provided a set of tips and solutions that would alleviate and reduce this phenomenon.

A person tries to use various means to help him sleep, such as breathing exercises, calm music, turning off the room light, and other means.

But after a period of time, we notice that these methods no longer meet the need as before, and we must look to other methods.

Drinking coffee and taking a nap in the afternoon may help you get through the day faster, but caffeine remains in the body for long hours, and can make it more difficult to sleep if we drink a lot of it, especially after about 2 p.m., and if the nap lasts for more than 30 minutes, or After around 4 p.m., this may lead to increased difficulty falling asleep in the evening.

Drinking alcohol may help you fall asleep faster, but it may cause frequent awakenings, change the expected duration of sleep, and thus reduce overall sleep quality, so it is not recommended for use as a sleep aid.

If a person's symptoms persist for more than a month or two, it is likely that the insomnia he suffers from requires structured treatments and a focus on the individual's sleep patterns and behaviors.

Therefore, the next stage is a type of non-drug treatment known as cognitive behavioral therapy for insomnia (CBTI). This treatment lasts four to eight weeks and has been shown to be more effective than sleeping pills.

About 70-80% of people with insomnia sleep better after cognitive behavioral therapy, with improvement continuing for at least a year.

If CBT doesn't work, your doctor may make a referral to a sleep specialist to see if sleep disorders are due to other causes, such as obstructive sleep apnea.

Mental health issues, such as depression and anxiety, as well as physical symptoms such as joint pain, can also lead to difficulty sleeping.

It is worth noting that sleeping pills are not the first recommended option for relieving insomnia. However, we find that they have a role in providing quick and short-term relief when cognitive behavioral therapy is not available or successful.

There are two new drugs available in Australia, known as “orexin receptor antagonists,” and statistics indicate that they have proven their effectiveness in improving sleep and alleviating insomnia, compared to chemical drugs. However, it has not yet been confirmed whether they are effective in the long term.

The study does not recommend using any type of chemical medications to treat the problem, and recommends using healthy methods, such as exercise, and avoiding caffeine and alcohol.