What are the effective ways I can get rid of my insomnia without falling back on sleeping pills. I’ve been on those pills for how many years now? Should be 11-12years. I don’t sleep without the pills.
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What are the effective ways I can get rid of my insomnia without falling back on sleeping pills. I’ve been on those pills for how many years now? Should be 11-12years. I don’t sleep without the pills.
Sleeping pills can be addictive and may even worsen your insomnia. Sleeping pills can cause drowsiness during the day and other problems like dizziness and hallucination. There a few ways you can try to get meaningful sleep without turning to pills:
Make your room darker. Light interferes with a person’s circadian rhythm. Limit your caffeine intake once it is after noon. Wash your beddings every 2weeks.
Create a bedtime routine. For example, take a warm shower or bath, put on your pajamas, and do some relaxing reading. Let your room be at a normal temperature, not too cold and not too warm. Spicy or fatty meals may cause you to wake up with indigestion. Eat 3 hours before bed. Same goes for alcohol. If you’re hungry before bed, a light snack such as yogurt or cereal is okay.
A prominent neurologist specializing in sleep disorders once told me that insomnia was not a serious problem before the light bulb was invented and people’s circadian rhythms got messed up. He also said that the most effective treatment for most insomnia is for people to wear sunglasses, even indoors, starting around 6PM or even earlier. He said that was much more effective than melatonin. To extend this, biologists studying circadian rhythms have determined that the only color of light that sets your circadian rhythms is blue light–other colors have no effect. A circadian biologist I know who had insomnia started wearing glasses with yellow lenses (which block out blue light) after 6PM, and he said it has helped him a lot. If anything, this is the most “natural” solution possible, as it removes the unnatural influence of electric lighting.