Forget the medicine … 6 ways to overcome insomnia that really works

Experts warned that medications prescribed to help address insomnia do not work for long periods of time.

People who suffer from sleep disorders often suffer in the long run-and experts now say that many drugs can become ineffective after 6 months.

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Experts said that middle-aged women who were prescribed insomnia medications did not improve their sleep over the long term, as written in the BMJ Open.

Sleep problems can cause a myriad of health problems, including diabetes, high blood pressure, pain, and depression.

Many people who suffer from insomnia are given medications such as benzodiazepines to help their symptoms.

Researchers monitored women who had sleep problems and those who did not.

They looked at how easily women could fall asleep, how often they woke up, and how often they experienced sleep disorders.

Both groups of women showed similar sleep scores over the two years. This means that the prescription drug did not significantly affect sleep quality.

However, researchers emphasized that half of the women are current or former smokers and one in five are moderate to heavy drinkers. Both factors can affect sleep quality.

They say: “Sleep disorders are common and the prevalence is increasing.

“The use of sleeping pills is increasing, and sleeping pills are often used for long periods of time, despite the relatively lack of evidence from. [randomised controlled trials].. “

With that in mind-there are six ways you can overcome insomnia without the use of prescription drugs.

1. Cut out the technology

No one has suggested eliminating technology altogether, but experts say it helps to reduce screen time before bedtime.

Tevinder Gil, founder of Somnus Therapy, said the coronavirus pandemic and the associated stress and isolation are difficult for people with insomnia.

She states: “Many of us who have been separated from our loved ones due to blockades and social distance measures rely on smartphone apps to stay in touch.

“This level of screen time can completely upset the circadian rhythm, especially at night.

“Studies show that just one hour of screen time can delay the production of sleep-promoting melatonin by three hours.”

Corin Sadler, a nutritionist at Higher Nature, said:

“You can also create a more relaxed environment by removing distractions such as TVs and laptops and keeping them tidy.”

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2. Avoid taking a nap

With 15 years of experience studying brain, sleep patterns, and psychological behavior, Dr. Berena Sen may seem reasonable to catch up with sleep deprivation that day, but taking a nap is no no.

She states: “If you take a nap too much or too long, it can actually affect your ability to sleep at night.

“Time zone is very important. The best time to take a nap is actually between 2 pm and 3 pm. This time zone is naturally flagged and a little tiring. Your body clock is natural. Calm down.

“But a nap that’s too close to normal bedtime can delay your schedule. Similarly, if you take a nap too long, you can actually go deeper into your sleep and get sick when you wake up. It can reduce your attention. “

However, Dr. Berena added that if you fall asleep due to lack of sleep during the day, you should take a short nap of 15-20 minutes.

3. Set the appropriate temperature

Dr. Berena, an in-house sleep expert at Emma Mattress, said sleeping in a cozy and warm room on cold days may be appealing, but it’s actually counterintuitive.

She states: “Cooling down at the end of the day is an important part of rewinding the body for sleep. The core temperature of the body fluctuates throughout the day and peaks in the afternoon and early morning.

“The optimum temperature in the bedroom is about 15.5-19 ° C, so lower or turn off the thermostat. It’s a good idea to set a timer to warm the house when you wake up. Not only will it improve your sleep. It also helps save money. To your energy bill. “

4. Put on socks

Wearing comfortable, wide socks that keep your feet warm can promote blood circulation and dilate blood vessels, “says Dr. Berena.

“As a result, our body temperature tends to drop. This helps us sleep because we need to lower our core body temperature by about 1 ° C in order to fall asleep and stay asleep.

“In addition, wearing cozy socks makes it easier to get into the right mental state at night, turn off the power, relax and go to sleep,” she added.

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5. Exercise

Exercise is a great way to get in shape, but it can also help you overcome insomnia. Especially if you can do it outdoors.

Steve Paterson, People Development and Product Trainer at Runners Need, said exercise can improve mood, reduce stress, improve energy levels and concentration, and even help sleep.

He states: “In addition, exercising outdoors, preferably in the morning, in natural light can reset your body’s natural sleep and wake cycle, which is important in regulating sleep, mood, and appetite.”

He adds: “When stressed, the body can release cortisol and interfere with sleep. However, exercise is a great way to help reduce stress levels. In fact, according to our research, 34% of people Says that running is as helpful to the mind as it is to the body, and 27% say it helps to lift the mood. “

Korin added that it is important that exercise is not too close to bedtime.

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6. Try natural ingredients

If the prescribed medication doesn’t work, it may be time to look for something natural.

There are many natural ingredients that have been available and used for hundreds of years, and they still withstand the challenges of the times today.

Valerian root is one of the natural ingredients that can help sleep, and studies have previously shown that it helps improve sleep quality and address anxiety.

Pareena Patel, a Lloyds Pharmacy pharmacist, said: “Natural sleep aids such as valerian root can help you sleep more comfortably by reducing stress and anxiety.

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