1. Set a Sleep Schedule
One of the initial ways doctors recommend you treat primary insomnia is to create a strict sleep schedule and stick to it. In order to get your body used to going to sleep and rousing dependably, create a routine. Figure out when you need to wake up in the morning to give yourself plenty of time to get ready for work, and just head to bed nine hours prior. When starting a treatment plan to manage primary insomnia it is better to oversleep for a few nights in order to get on track, and then you can adjust your sleep schedule and find the perfect timing. It's also important that you not undertake any stressful or vigorous activity for at least two hours prior to going to sleep. Don't watch a stressful movie, don't have a cup of coffee or a big dinner and don't exercise, as this may keep you up.
2. Take a Prescribed or Over-the-Counter Sleeping Pill
More severe cases of primary insomnia can be managed using prescription sleep aids. Zalipon, zolpidem, and eszopiclone are three commonly prescribed sleep aids currently in use. These medications have been indicated for long-term use, and have a very low risk of dependency. Older sleep aids include estazolam, flurazepam, quazepam, temazepam and triazolam. These are often used to treat anxiety disorders as well and carry an elevated risk of dependency. Regardless of which medication is used, always defer to a doctor's advice and supervision when using prescription sleep aids.
One of the more common over-the-counter sleep aids is melatonin, a supplement that contains the actual hormone our body produces to bring about feelings of fatigue and sleepiness. It is also common for people to use cold medicine or antihistamines to induce drowsiness. Doxylamine succinate is an ingredient in decongestants that can produce feelings of drowsiness.
3. Don't Fight the Feelings of Alertness
This sounds a bit counter-intuitive, but when you're suffering from insomnia and can't fall asleep at night, it is better to get up out of bed and do something than to lie down and try to go to sleep. Read a book, listen to soft music, knit or do anything that is relaxing and not overly stimulating. Simple tasks like these can distract your mind and help bring about feelings of drowsiness faster than trying to fall asleep while wide awake.
