Treating insomnia

Several treatment options may help insomnia, from natural remedies and lifestyle changes to prescription and over-the-counter medications. The key to treating insomnia, however, is to determine the underlying cause. Treatment options include:

Cognitive behavioural therapy (CBT)

CBT is a form of psychotherapy that treats problems by modifying negative thoughts, emotions, and patterns of behaviour. Since many people complain that negative thoughts and worries prevent them from sleeping at night, CBT can be very effective in treating chronic insomnia. Cognitive behavioural therapy teaches techniques to help you relax, control your breathing and mood, slow down your racing mind, and get a restful sleep.

Interesting fact

Insomnia occurs in 30 to 48 per cent of older adults. Elderly people have less sleep efficiency and are often more sensitive to symptoms of insomnia due to chronic health conditions, social isolation, and an increased use of prescription drugs. 

Prescription sleeping pills

Doctors rarely prescribe sleeping pills to treat insomnia, as they can have serious side effects and you can become dependent on them. In general, sleeping pills are most effective when used sparingly for short-term situations, such as traveling across time zones or recovering from a medical procedure. While they can provide temporary relief, they are not a cure for insomnia; and if not used carefully, can actually make insomnia worse over the long-term.

Over-the-counter sleep aids

Some over-the-counter medicines and supplements may be used as sleep aids. For example, antihistamines, used to treat allergies, can make you sleepy. You should talk to your doctor before using any over-the-counter sleep aids or supplements to treat your insomnia. That helps you to avoid possible side effects or interactions, especially if you have any medical conditions or take any other medications.

Melatonin

Melatonin is a naturally occurring hormone that your body produces at night to tell your brain it’s time to go to sleep. It is available by prescription and in lower strengths over the counter. Melatonin supplements can be an effective insomnia treatment, for example, if you’re a night person who has a natural tendency to go to bed much later.

Complementary therapies

Herbal remedies like chamomile (either drunk in tea or used as an essential oil in aromatherapy) can have sedative and sleep-promoting effects. The practice of yoga may improve sleep quality; it also lowers stress and improves physical health. Acupuncture can help symptoms of insomnia, and mindfulness has also been shown to improve insomnia and overall sleep patterns. 

Good sleep hygiene

Make sure your bedroom is quiet, dark, and cool. Use earplugs so you’re not woken up by outside noise, an open window or fan to keep the room cool, and blackout curtains, blinds or an eye mask, to block out light. Try out different levels of mattress firmness, mattress toppers, and pillows that provide the support you need to sleep comfortably.