How to Break Chronic Insomnia: the Best Ways
Have you ever tried to treat your chronic insomnia? The first thing you must keep in mind is that chronic insomnia is not always a disease.
The cycle of sleeping poorly and waking up tired can usually make it even more difficult to fall or even stay asleep. When this worldwind of symptons continues and your energy and mood drops, it it can affect your health, work performance, and quality of life and therefore it then becomes a disease. (Medline Plus, 2020).
Why can't you get enough sleep and feel tired?
HOW DO YOU KNOW IF YOU SUFFER FROM CHRONIC INSOMNIA?
According to the National Heart, Lung, and Blood Institute (NHLBI, 2020), long-term insomnia is when you are unable to fall asleep for three or more nights a week. This problem usually lasts for a month or more, but it is not always a disease, sometimes poor rest may be due to lifestyle or poor sleep habits. So, here are three ways to learn how to break chronic insomnia:
How to break chronic Insomnia: 3 Ways
1. How to break chronic insomnia Tip 1: Maintain healthy sleep habits
Most of the time, insomnia is the result of various physical and psychological factors. In some people, it's even caused by stress or a mental health problem. However, maintaining good habits can help prevent insomnia and promote deeper and better-quality sleep. That is why it is relevant to adopt healthy sleep habits like:
- Establishing a routine: Try to go to bed and wake up at the same time.
- Avoiding the use of electronic devices or screens just before going to bed.
- Performing relaxing activities one hour before bedtime, such as taking a bath, practicing yoga, etc.
- Keeping phones, computers, and other devices outside your bedroom.
- Setting the room to the right temperature before going to bed. *Cual es la temperature recomendada?
- Making your room pitch black by using blinds or dark curtains.
2. How to end chronic insomnia Tip 2: Perform cognitive behavioral therapy (CBT-I)
You can sleep better with CBT-I therapy, which is a detailed treatment that follows a six- to eight-week plan. It's designed to help you learn to fall asleep faster and stay asleep longer. CBT-I is usually the recommended first choice for long-term insomnia and can be very effective if done correctly (NHLBI, 2020).
It is a therapy that can be administered by a physician, nurse, or therapist. It includes these strategies (NHLBI, 2020):
- Cultivate positive thoughts. This will make you feel less nervous about sleep.
- Practice relaxation and meditation activities to fall asleep faster.
- Learn about sleep and good sleep habits.
- Reduce the time you spend in bed, whether you can sleep or not, and avoid naps during the day. Gradually, this will help you fall asleep faster and increase your sleep time.
- Go to bed only when you are sleepy, get out of bed if you can't sleep, and use the bed only for sleeping and sexual activities.
Tip 3: Use medications to treat long-term insomnia.
Use Supplements or in extreme cases medications to treat long-term insomnia:
If you require a little extra help to get a good night’s sleep, consider trying natural sleep-promoting supplements Like Melatonin, a hormone that your body produces naturally that signals yoiur brain that is time to go to sleep. Melatonin supplements like our OhMyVit! Dulces dreamz are your perfect sleeping buddy. 2 Gummies before bed and think haooy thoughts and have the most dulces dreamzzzz.
If your symptoms continue to be consistant and you consider that it is affecting your overall health it is best to see a specialist and determine if medicatios are needed.