3 Ways to Treat Primary Insomnia

1. Make Your Bedroom Comfortable and Relaxing

Your bedroom and sleep environment can have a profound effect on how well you sleep. It may seem like nothing, but going to bed in a messy room can be distracting and make it difficult to fall asleep. It's generally a good idea to make your bedroom clean and free of distractions. Take out the television, remove the computer, and move anything from the room that could serve as a stimulant. Additionally, you should make your room dark at night. Turn off the lights and shut the blinds so the ambient light from outside is blocked. You may even want to invest in a bedside clock that has a nighttime setting so that the light from the numbers is dim.

2. Use Over-the-Counter or Prescription Sleep Aids

Many over-the-counter medications can be used to treat primary insomnia as well as a number of other sleep disorders. Antihistamines containing doxylamine, for example, are known to create drowsiness in users, which can help start the sleep cycle if you are unable to fall asleep naturally. Melatonin is also available over-the-counter. Melatonin is a hormone our body naturally produces, and is responsible for creating the feeling of sleepiness and fatigue.

When over-the-counter medications and other treatments fail, it is possible to treat primary insomnia and other sleep disorders with prescription sleep aids. Estazolam, flurazepam, quazepam, temazepam and triazolam are the generic names for some of the most commonly used sleep aids available today. They are typically used for short-term treatment as they carry a slightly elevated risk of dependency. Long-term sleep aids include zalipon, zolpidem and eszopiclone. These can sometimes be used for as long as six months. All sleep aids, regardless of the duration of use, should only be taken with the direction and supervision of a doctor.

3. Change Your Sleep Habits and Sleep Hygiene

Sleep hygiene refers to the steps we take prior to going to bed at night. Sleep rituals, when done 30 minutes or so prior to going to bed, can help prepare your body for sleep and increase your natural melatonin and fatigue levels. Brush your teeth, wash your face, stretch gently or meditate. It is also sometimes beneficial to listen to soft music or natural sounds such as the ocean or rain in order to relax. Experiment with various sleep hygiene components to see which work best for you.