How to Treat Insomnia Without Sleeping Pills

Many people suffer from some degree of insomnia, whether periodically or chronically, and want to know how to treat insomnia without using prescription or over-the-counter sleeping pills, which are known for having disagreeable side effects and for causing drowsiness and sluggishness the next day.

There are a variety of methods for treating insomnia without using pills. One of the most effective is making changes in behavior, such as keeping a regular sleep schedule and avoiding stimulants such as caffeine after a certain time of day. Another alternative is using herbal supplements, such as valerian and chamomile, which can function as sleep aids. Using behavioral techniques and herbs eliminates side effects, and is a healthier option than using sleeping pills on a regular basis. 

How to Treat Insomnia with Changes in Sleep Schedule and Behavior

There are several things you can do, without taking any substances at all, to help normalize your sleep schedule and ensure a good night’s rest.

Avoid stimulants, such as caffeine and nicotine, before bed. Caffeine can stay in your system for as long as eight hours, so it is beneficial to designate a certain time of day when you “cut yourself off” from caffeinated beverages. Remember that coffee and tea aren’t the only drinks with caffeine in them; many sodas, including colas and Mountain Dew, also contain caffeine. After a certain point in the afternoon, sticking to non-caffeinated beverages will go a long way in preventing insomnia.

It is also helpful to stick to a regular sleep schedule. Some people, such as shift workers or parents with newborn babies that wake up during the night, may be unable to do this effectively; however, going to bed at the same time each night can help to regulate your biological rhythms so that you will sleep for a long enough period of time at the correct time during the night, which eight hours each night is usually suggested. A bedtime between 9 and 11 p.m. is reasonable for most individuals.

When you go to bed, try turning off the TV or laptop screens. The wavelengths of light these screens emit may actually contribute to keeping you awake. The noise from the television may also keep you awake, though some people like TV as “white noise” when they go to sleep.  

How to Treat Insomnia with Herbs and Supplements

There are some herbs and supplements that may be helpful in combating insomnia. These include:

·         Calcium and magnesium, both sleep boosters, and when taken together, they become even more effective

·         Melatonin, an important hormone in regulating sleep-wake cycles

·         Valerian, a plant root used in tea or also in capsule form to induce sleep

·         Chamomile, a plant commonly used to make herbal tea

These methods can help your insomnia without the side effects common with over-the-counter or prescription sleeping pills. A combination of a supplements like valerian or melatonin, along with better bedtime habits, may be enough to get you the good night’s sleep you need in order to function well during the day. 

NEUROFEEDBACK FOR INSOMNIA