Chronic insomnia or, in other words, insomnia is a condition characterized by any sleep disturbance: difficulty falling asleep, dissatisfaction with the quality of sleep or its duration. For some, insomnia occurs at certain periods of life, but after a certain time passes by itself. However, if this phenomenon occurs more than 15 times a month, then we are talking about chronic insomnia. The most important decision in the treatment of insomnia is a properly selected specialist. It is also not recommended to self-medicate and without prescribing a doctor to prescribe sleeping pills for yourself. There can be several ways to solve this problem.
Behavioral Therapy in the Treatment of Chronic Insomnia
If sleep disturbance begins to bring too many problems, it is recommended to analyze your own behavior and make the necessary adjustments to it, which will be individual for each person. Of course, in this case, you can turn to a therapist for help – a competent doctor will help to identify the true cause of insomnia and help the patient deal with it.
Sleep rules
You can independently work on the sleep problem and create all the favorable conditions for its immediate elimination:
- 3-4 hours before sleep to exercise;
- try to lead every day in the same schedule, at least go to bed and get up at the same time;
- create a “sleepy” atmosphere in the bedroom;
- do not go to bed on an empty stomach but do not overeat before bedtime;
- after five in the evening, give up coffee and other invigorating drinks;
- do not smoke before bedtime, do not drink alcohol.
Relaxation therapy
Some people with sleep problems can benefit from relaxation therapy. To conduct it is necessary to rid the head of all anxieties and thoughts. Going to bed, you need to completely relax. The following exercises help well: for 1-2 seconds, all muscles are very tight , and then slowly relax. The technique is used in the following sequence: jaw, neck, shoulders, upper arms, forearms, fingers, chest, abdomen, hips, buttocks, lower legs, feet. The exercise is repeated 2-3 times. The effectiveness of the exercise depends on how much a person can throw away all thoughts and focus on each action.
Sleep restrictions
Sometimes insomnia is associated with only one moment – lunch sleep. A man, trying to make up for lost hours without sleep at night, makes up for them during the day, applying to sleep for lunch for several hours. Especially if this dream happens in the afternoon. As a result – again night insomnia, and so every day in a circle. That is why it is important to limit sleep only to night hours.
Cognitive therapy
If the above methods did not help to fix the problem on your own, it is recommended not to waste more time and seek help from a specialist. The therapist helps the patient to understand himself and find out what causes sleep disturbance. Perhaps this is anxiety, fear, depression, the experience of parting, or any other life problems. Of course, cognitive therapy gives a real result when combined with other methods. Your doctor may also recommend taking certain medications.
Medications
Medicines are prescribed only by a doctor. The specialist selects the necessary remedy, depending on the type of insomnia (difficulty falling asleep or disturbing sleep). In addition, the doctor takes into account all the side effects of the drugs, which may include morning drowsiness or addiction.
It is also necessary to remember that sleeping pills, which were recommended by the doctor, are not combined with alcohol and narcotic painkillers, so you should refuse this at the time of their administration.