Insomnia means difficulty falling asleep and/or lack of sleep that triggers various physical and emotional problems. Based on research, it is estimated that nearly 95% of Americans have experienced insomnia. Insomnia can be acute (short term) or chronic (long term). Acute insomnia lasts for days or weeks. These complaints are usually caused by mild stress to severe stress (eg due to financial, health, and/or interpersonal relationship problems). In addition, various other aspects, such as diet and medical problems play a major role in triggering insomnia. Chronic insomnia lasts for several months or more. Acute and chronic insomnia can be treated with methods that combine various aspects, such as adopting a healthy lifestyle, improving sleep and eating habits, and undergoing medical therapy as needed.
Step
Part 1 of 4: Improving Sleep Habits
Step 1. Prepare a comfortable bedroom
To overcome insomnia, you need to prepare a bedroom or a quiet and comfortable place to rest so that you fall asleep quickly. Although some people can sleep soundly amid the noise, make sure the atmosphere around and in the room is quite calm. Prioritize comfort in the bedroom. Use the bed only for sleeping, relaxing, and reading before bed because this habit makes you sleep better and longer. Don't lie in bed eating, studying, watching TV, texting on your cell phone, or paying bills.
- If you live in a noisy environment, wear earplugs or buy a white noise machine. This machine produces sounds with a static rhythm or nature sounds that are useful for reducing noise.
- Use comfortable sheets for bedding and blankets if needed, but don't get too hot. Set the air temperature to stay cool between 16-18° C (for some people it may be too cold) or as desired.
- Wait until you feel sleepy enough and don't force yourself to fall asleep. If you've been lying down for 20 minutes but you're still awake, leave the bed for a relaxing activity.
Step 2. Sleep in a dark room
One way to establish a physiological rhythm so that the body gets used to a sleep schedule is to make the bedroom dark enough even though many people can sleep with the light on. When you lie down in a dark bedroom, your brain produces the hormone melatonin, a hormone that triggers the "sleep cascade" so you can sleep well. For that, close the window curtains and turn off the light source that is visible from the bed. After lying down, don't fiddle with the phone because the light from the phone screen keeps you awake and not sleepy.
- Close the windows tightly with thick curtains so that light does not enter through the window. Also, wear an eye mask to block out the light.
- Do not place a light-emitting (and loud ticking) alarm in the room or position the alarm so that the screen is not visible. After setting the alarm, hide the alarm so that the light and sound don't disturb the peace. Watching the clock for not being able to sleep exacerbates anxiety and insomnia.
Step 3. Perform a bedtime ritual to relax yourself
Before going to bed, make it a habit to do regular activities to relax your mind and body so that you are ready to sleep. Work schedules, study, exercise, paying bills, and cooking can all trigger stress. Doing a routine that provides a comfortable feeling before bed is useful for improving sleep quality, curing insomnia, and reducing the risk of developing insomnia. Various relaxation techniques, such as progressive muscle relaxation and deep breathing, have been shown to calm the mind and relax the body.
- Progressive muscle relaxation is a way of relaxing muscles through 2 stages. The first stage, contract certain muscle groups, such as the shoulder muscles. The second stage, relax the muscle while focusing on feeling relaxed and then contract the other muscle groups one by one in the same way. Do this step every night before going to bed.
- Breathing deeply makes you feel relaxed and fast asleep. Place 1 palm on the lower abdomen and then inhale deeply until the abdominal muscles expand so that the palms rise (called abdominal breathing). Hold your breath for a count of 3 and then exhale as long as you can so that your palms drop as your stomach contracts again. Do this exercise 3 times every night.
- Soaking in warm water can overcome insomnia. Before soaking, make sure the water is not too hot then dissolve 2 tablespoons of Epsom salt. The high magnesium content in Epsom salt relaxes muscles. Light a few candles and then soak for 20-30 minutes while reading a humorous story.
- Don't use a computer or cell phone so that the brain has to work hard or trigger stress. Do not watch horror movies or war movies before bed so as not to stimulate adrenaline.
Step 4. Don't go to bed hungry
Eating just before bed gives you more energy (for example, because of a rise in blood sugar levels) and increases your risk of developing heartburn due to acid reflux (heartburn), but you'll wake up if you go to bed on an empty stomach. Stomach rumbling and feeling sore makes it difficult for you to fall asleep and experience insomnia, especially if your mind is focused on food. Therefore, do not let the stomach empty more than 3 hours before going to bed at night.
- As an after-dinner snack, choose healthy snacks, such as fruits, vegetables, low-fat dairy products, and whole grains.
- Some foodstuffs, especially poultry, contain amino acids (tryptophan and glutamine) that trigger drowsiness. So, eat a whole wheat sandwich containing grilled chicken as a snack before bed at night.
- Do not eat snacks, especially those that use a lot of spices, at least 1 hour before bed so that the gastrointestinal system is able to digest food properly and prevent an increase in energy.
Part 2 of 4: Changing Your Lifestyle
Step 1. Work on reducing stress
Financial problems, work, education, relationships, and social life often cause stress that triggers acute and chronic insomnia. Efforts to reduce or control the causes of stress while going about your daily life are useful for curing insomnia so that you can sleep soundly. Do not hesitate to make significant lifestyle changes to free yourself from various stress-causing problems because insomnia is only one symptom of chronic stress. Other symptoms can include anxiety attacks, depression, headaches, hypertension, and heart disease.
- Think carefully before accepting duties and responsibilities. Many people experience stress from making too many commitments and being very busy. Don't make promises you can't keep.
- Do not hesitate to reduce interactions with people who trigger stress.
- Manage your time as best you can. If working late into the night causes stress, get in the habit of going straight home after work. Make a realistic daily routine schedule.
- Get used to exercising regularly to deal with stress, instead of eating food impulsively. People with stress tend to want to eat "fun" foods, but this poses a risk of gaining weight and triggering depression. Instead, engage in physical activity and exercise when you are under stress (described in the next step).
- Share issues that trigger stress with friends and family members. Even though it only expresses the burden of thoughts, this method is able to overcome stress. If you can't tell someone else, share your feelings by keeping a diary.
Step 2. Set aside time for regular exercise
Exercising as part of a daily routine is beneficial in establishing a nightly sleep pattern as a powerful way to overcome insomnia. When you're done exercising, you'll feel more energized and energized. However, high-intensity physical activity and breathing with more oxygen can make you feel tired and sleepy at night. If you don't exercise regularly, make time for aerobic exercise (walking, jogging, cycling, swimming) for at least 30 minutes every day.
- You need to commit and set aside time to exercise regularly. Get in the habit of exercising at a certain time every day, for example every morning, before lunch, or after work hours before dinner.
- Regular exercise helps you lose weight and reduces annoying aches and pains. In addition to providing a comfortable feeling when you want to sleep at night, this step is useful for preventing snoring and other breathing problems.
- Do not exercise until you are too tired before going to bed at night because it can trigger adrenaline which makes it difficult for you to fall asleep. Make sure you have finished exercising 5-6 hours before going to bed at night.
Step 3. Don't drink alcohol
Although some people fall asleep faster because of drinking alcohol, it disrupts sleep patterns and reduces sleep quality. Alcohol consumption makes you wake up in the middle of the night and can't go back to sleep. So, do not drink alcohol, especially before going to bed at night.
Step 4. Stop using nicotine
As a stimulant, nicotine keeps you awake if used just before bed. Nicotine is usually found in cigarettes. Do not smoke because cigarettes are harmful to health.
- If you are still taking nicotine products, quit smoking or chew nicotine-flavored gum a few hours before bedtime.
- Nicotine is found in cigarettes, cigars, and other tobacco products, which makes it harder for you to fall asleep. To make it easier to quit smoking, suck on a patch or chew nicotine-flavored gum.
Step 5. Do not consume caffeine before bed at night
Caffeine is a stimulant that makes it difficult for some people to fall asleep. The effects of caffeine last up to 8 hours. So, do not consume caffeine after lunch until before bedtime.
- Caffeine increases the activity of brain neurons so that the mind remains busy generating various ideas.
- Coffee, strong tea, green tea, hot chocolate, unsweetened chocolate, cola, fizzy drinks, and energy drinks contain a lot of caffeine. Some cold medicines also contain caffeine.
- Sugar (especially those that have been processed repeatedly) is also one of the stimulants that should be avoided at least 1 hour before going to bed.
Part 3 of 4: Seeking Professional Help
Step 1. Consult a doctor
If acute insomnia gets worse (despite lifestyle changes), make an appointment to see a doctor. He or she can help you identify medical problems that are causing or contributing to insomnia. Thus, the first step of therapy is prioritized to find out the cause of insomnia from a health aspect and the next step is to cure insomnia using other methods.
- In general, insomnia is caused by chronic pain, depression, discomfort in the legs, apnea (very severe snoring), difficulty holding urine, arthritis, cancer, thyroid hyperactivity, menopause, heart disease, lung disease, and chronic heartburn. due to increased stomach acid (heartburn).
- Ask your doctor about the possibility of insomnia due to medications you are currently taking, such as medications for depression, hypertension, allergies, ADHD (eg Ritalin), or weight loss.
- Read the instructions for use listed on the medicine package. Drugs containing caffeine or stimulants, such as synthetic ephedrine, can trigger insomnia.
Step 2. Ask your doctor about medication therapy
Sometimes, doctors prescribe medication so the patient can fall asleep. Certain drugs are more effective in curing acute (newly experienced) insomnia, while chronic insomnia must be overcome by taking other drugs. Doctors usually do not prescribe insomnia medication if you are taking medication to treat a health problem. Side effects may occur if drugs with different ingredients are taken together (read the following information).
- The most effective sleeping pills for treating acute insomnia, such as eszopiclone, ramelteon, zaleplon, and zolpidem.
- Other medications that are often prescribed to treat insomnia include diazepam, lorazepam, and quazepam.
- Keep in mind that some insomnia medications are addictive and can cause unpleasant side effects, such as hypotension, nausea, anxiety, daytime sleepiness, and sleepwalking.
Step 3. Undergo cognitive behavioral therapy (CBT)
Ask your doctor about a psychologist or therapist who can treat insomnia using CBT. This therapy helps you eliminate factors that trigger insomnia, such as negative thoughts, wrong sleeping habits, irregular sleep schedules, poor bedroom hygiene, and a wrong understanding of sleep. CBT is a great choice if you want to undergo effective medical therapy without taking sleeping pills.
- CBT is carried out by providing education about sleep patterns and good hygiene, providing training in relaxation and mind control techniques, conducting psychotherapy, and/or utilizing biofeedback (physiological response).
- CBT changes your behavior so that you are able to stick to a consistent nighttime and early-morning schedule and break the habit of napping during the day.
- A CBT therapist can train you to control or eliminate negative thoughts, burdens, and false beliefs that keep you from sleeping.
- If your doctor doesn't provide a referral, find a CBT therapist online or at a psychologist/psychiatrist's clinic.
Step 4. Get referrals for insomnia treatment clinics
If you have chronic (prolonged) insomnia, but it can't be helped by the methods described above, ask your doctor to refer you to an insomnia treatment clinic. Choose a clinic that is staffed by doctors, nurses, psychologists, and health professionals who have had special training to treat insomnia and perform the necessary therapy. While undergoing therapy, you will need to stay in the clinic with various devices attached to the body (such as a polysomnogram) to monitor brain waves and level of consciousness.
- When asleep, chronic insomniacs experience less or almost no REM (rapid eye movement) phase like people who are deep sleepers.
- The REM phase should occur about 90 minutes after falling asleep and intense dreaming occurs during this phase.
- Insomniacs have a hard time getting into a non-REM sleep phase when they start falling asleep, but once they fall asleep, they don't transition into deep non-REM and REM sleep.
Part 4 of 4: Undergoing Alternative Therapy
Step 1. Treat insomnia using other means
Many plant-based drugs or natural supplements work as sedatives and can treat insomnia without triggering medical problems. Herbal medicines from natural ingredients are usually very safe from the aspect of toxicity if used according to the instructions on the packaging and do not cause serious side effects such as those caused by sleeping pills. Commonly used natural sleeping pills, such as valerian root, chamomile, and melatonin.
- Magnesium makes you feel relaxed and sleep better. Take a 400 mg magnesium supplement daily.
- Valerian root is a sedative, causing drowsiness. In addition to capsules, you can drink valerian root herbal tea for 1-2 weeks. Valerian root is harmful to liver health if taken too much.
- Chamomile flowers are also sedative, so they are useful for calming the mind, relaxing the body, and triggering drowsiness. Chamomile tea is very popular and should be drunk 1 hour before bedtime.
- Melatonin is a hormone produced by the pineal gland in the brain. Melatonin is needed to control the circadian rhythm so that you are sleepy and sleep soundly when it is dark. Taking melatonin supplements can treat insomnia, but their effectiveness has not been proven.
Step 2. Use fragrance while relaxing
Aromatherapy is a therapy using fragrances in the form of essential oils and other plant oils that are useful for calming the mind. Aromatherapy can't treat insomnia and its causes, but it can help you relax and form a positive mindset so that it's easier for you to fall asleep and get a good night's sleep. Essential oils that are often used as aromatherapy and are recommended when doing relaxation, for example lavender, rose, orange, lemon, sandalwood, and others. Lavender stimulates brain cell activity in the amygdala with the same results as taking sedatives.
- Inhale while smelling the essential oil dripped onto a tissue/handkerchief or inhale it using an inhaler, vaporizer, or deodorizer. You can drop the essential oil in the water before soaking.
- Relax using aromatherapy about 30 minutes before going to bed at night. If there is a perfume vaporizer, leave it on all night.
- Light a candle with essential oils added, but don't forget to turn off the candle before going to bed.
- Physiotherapists, nurses, chiropractors, massage therapists, and acupuncturists are health professionals who often use aromatherapy.
Step 3. Get acupuncture therapy
Acupuncture is performed using very small diameter needles that are inserted at specific points in the skin/muscles to promote the flow of energy in the body and reduce various complaints. The benefits of acupuncture as a solution for insomnia have not been proven through research, but some people say that this method is very relaxing, calming, and relieving pain. Based on the theory of ancient Chinese traditional medicine, acupuncture makes the body produce various pain-relieving and feeling-good chemicals, such as endorphins and serotonin.
- Acupuncture increases the production of the hormone melatonin at night, so it is useful in curing insomnia that is triggered by anxiety.
- Consider acupuncture therapy as an option for treating insomnia if other methods (described above) don't work.
- The practice of acupuncture is carried out by health experts in various fields, such as doctors, chiropractors, naturopathic practitioners, physiotherapists, and massage therapists. Before undergoing therapy, choose an acupuncturist who has been certified by the NCCAOM.
Step 4. Find information about hypnotherapy
The last solution to overcome insomnia is to undergo hypnotherapy. This therapy is done by changing the level of consciousness so that the patient feels relaxed and very easy to accept suggestions. Once in this state of awareness, the hypnotherapist will give suggestions or orders for you to relax, eliminate thoughts that trigger anxiety, change perceptions, and be in a state ready for sleep. This method is able to overcome insomnia, but cannot cure the disease or problem that triggers it.
- Get references to reputable hypnotherapists. Make sure you look for information regarding his educational background and license to practice.
- Recently, more and more doctors, psychologists, and counselors are practicing hypnotherapy.
- Ask a friend or family member to accompany you while undergoing hypnotherapy (at least the first time) because patients are usually susceptible to being hypnotized.
Tips
- Almost everyone needs 7-9 hours of sleep a night every day. However, some people do not experience negative side effects even though they only get 3 hours of sleep a night.
- Jet lag after long distance travel and time zone changes sometimes trigger acute insomnia.
- Insomnia can be treated by taking over-the-counter antihistamines. This drug triggers drowsiness so you fall asleep quickly.
- Chronic (prolonged) insomnia is usually caused by mental or physical health problems. Mental conditions that often trigger insomnia, such as depression, bipolar disorder, post-traumatic stress, and chronic anxiety.
- Sometimes, insomnia is resolved just by reading a book. In order to sleep well, avoid stress by meditating or doing fun activities.
- If you can't sleep, blink repeatedly until your eyelids feel heavy.
