Many OTC sleep aids contain antihistamines that can cause drowsiness, but these products are not meant for long-term use. There are over-the-counter (OTC) and prescription medications that can aid in sleep. CBT may involve working with a therapist to track your sleep, replace negative thoughts about sleep with positive ones, and adjust your lifestyle so you can sleep better. CBT involves changing thoughts or actions that get in the way of sleep. Studies show that CBT can be just as effective as prescription medications and is often the first choice for treating chronic insomnia. If these approaches don't work, your healthcare provider may recommend cognitive behavioral therapy, medication for insomnia or other strategies.
MIDDLE NIGHT INSOMNIA TV
Follow a relaxing bedtime routine and unwind by reading the paper or writing in a journal instead of watching TV or playing on your phone (artificial lights from screens can interfere with sleep).Exercise regularly but finish your workout at least five hours before you plan to go to sleep.Avoid alcohol, caffeine, nicotine and heavy meals in the hours before bed.
Go to bed and get up at the same time each day.As a natural insomnia remedy, you can try changing some habits to improve your sleep. Treatment may involve addressing the underlying cause of secondary insomnia. Your provider will likely ask you about your sleep habits, give you a physical exam, and possibly perform tests to rule out other causes of sleep problems. See your healthcare provider if you have symptoms of insomnia. Our internal clock shifts as we age, which can cause an earlier bedtime and wake time. Aging. The chance of insomnia occurring increases with age.Alcohol can alter the stages of your sleep cycle, which can cause you to wake up in the middle of the night. Caffeine (from coffee and other foods and beverages) and nicotine (found in tobacco-containing products) are stimulants that can hinder sleep. Eating too much before bedtime can cause discomforts, like heartburn, that can interfere with sleep. Other habits, such as eating late at night, consuming caffeine or alcohol, or using nicotine can lead to trouble sleeping.Poor sleep habits. Having an irregular bedtime schedule, taking naps or sleeping in an uncomfortable environment can lead to trouble sleeping.Work or travel schedules. Working changing shifts or traveling across time zones frequently for work can throw off your body's sleep-wake cycle, leading to sleep disruptions.Major life events, such as a death or job loss, can also lead to insomnia. Stress. Chronic worries can cause your mind to race, which can make sleeping difficult.Side effects from medications, especially medicines used to treat cancer, heart disease, and cold and flu symptoms.Heartburn and other gastrointestinal problems.Sleep disorders, including restless leg syndrome.Traumatic brain injury and neurological disorders, such as Alzheimer's disease or Parkinson's disease.Breathing issues from sleep apnea and asthma.Chronic pain due to arthritis, fibromyalgia or other painful conditions.Mental health conditions, such as depression, anxiety and post-traumatic stress disorder (PTSD).
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