How to cure insomnia at home without side effects?
In some cases, the problem of insomnia can be solved by observing sleep hygiene:
Go to bed at the same time
Before going to bed, perform hygiene procedures: wash, take a warm shower, etc.
Before going to bed, go for a walk, ventilate the bedroom
Hang blackout curtains: in the dark, the production of melatonin, a substance responsible for the quality of sleep, is activated in the body
Avoid stressful situations
Find your way to relax before bed: calm music, relaxation, meditation, yoga, stretching, bath, etc.
Remember that fixation on stress, anxious thoughts, negative expectations make it difficult to fall asleep and reduce the quality of sleep. Even if you can't sleep, don't dwell on it. Try to distract yourself with a calm, monotonous activity, such as reading. Don't trigger a negative cascade of emotions.
If sleep problems do not go away for a long time, you need to see a doctor.
Treatment for insomnia begins with an examination. Diagnostics of the physical condition is necessary to exclude somatic disorders. For example, sleep problems can be caused by disruption of the endocrine system. The doctor carefully examines the psychological state of the patient, as the basis of insomnia may be depression or neurosis.
Only after the diagnosis is prescribed therapy aimed at eliminating the cause of insomnia. It usually includes:
Psychotherapy. A psychologist or psychotherapist works out with a person his psychological problems, teaches relaxation techniques and sleep hygiene.
Medical treatment if necessary. Sometimes a doctor prescribes medication for insomnia. As a rule, therapy begins with milder preparations, often plant-based, preparations based on melatonin have proven themselves well. If they do not work, sleeping pills, tranquilizers of the benzodiazepine group are selected.
This is by no means lifelong medication. Usually a short course is required to restore sleep.