What should you do if you cannot fall asleep? What should you do if you have insomnia?
1. Accept Insomnia.
Try to accept the fact you are awake and you have insomnia. Do not make any judgments or comparisons. Do not think the influence of insomnia. Maintain optimism. Normally get up and move around. Read a boring book. No TV or screen time, please!
2. Try Cognitive Behavioral Therapy.
Cognitive Behavioral Therapy, called CBT-I, is a common technique to help you self-monitor and develop mental strategies as well as to create an environment conducive to sleep.
3. Herbal Supplements and Teas.
You can try drinking lemon balm or chamomile tea, for both of them contains melatonin. Your body produces the naturally-occurring hormone when it is nighttime. Valerian is an herb with mild sedative effects. Check with your doctor before taking them because the quality of supplements varies widely and some may interfere with prescribed medications.
4. Check Medications.
Some medications from corticosteroids to OTC pain relievers that contain caffeine, which will keep you up. Never stop taking a medication unless recommended by your doctor. Talk to your prescribing doctor if you think a medication is at fault.
5. Keep Track.
How much sleep you’re getting? How much sleep you’re missing? You should track it in a diary to find what time you fall asleep and when you’re tired during the day. Track your activities. What are you eating and drinking? How much blue screen time do you put in before bedtime? Watching the record, you can change the pattern that’s interfering with your sleep. Your record will be an important tool for the doctor or therapist if you decide to get medical help.
6. See a Medical Professional.
You have to see your doctor if both the record and your body are telling you that you need help. You want to bring in the expert because lack of sleep is a medical issue. Your doctor may recommend medication. Or, you can turn to a therapist to help you sleep.
Generally, you can do the simple things to enjoy a good night’s rest. Avoid smoking before bedtime. Your smoking, drinking or bedtime reading will affect sleep. Turn off TV, computer and cell phone at least 2 hours before bed. Treat your bedroom with respect. Make sure you have clean sheets. Turn off all lights before bedtime.