If you've been having trouble falling asleep, you're not alone. "More than one-third of adults have insomnia at some time, while 10 to 15 percent report long-term insomnia," says the Mayo Clinic. Insomnia may be bothersome, but it is treatable with natural and home remedies. If these remedies are not effective, a doctor can prescribe medication or perform behavioral therapy to help you fall asleep faster and sleep through the entire night.
Comfortable Bedroom Environment
In order to get the best night's rest possible, make the bedroom a place of comfortable relaxation, not of stress. Eliminate other activities besides sleeping in your bedroom, such as eating, exercising or watching TV. If possible, regulate the temperature before bed so you do not have to get up and change it throughout the night. If the temperature will get cooler, place an extra blanket on the foot of the bed so you don't have to wake up and go to the closet. Turn off all distractions, such as phones and televisions, and if there is any additional outside noise, wear earplugs to help block out extra sound waves that could prevent you from sleeping. Close the blinds and make the room as dark as possible, so you do not wake up from the moonlight or sunlight.
Bedtime Routine
Create a bedtime routine that is a calm way to unwind from the stresses of the day. About an hour before bed, dim the lights and start preparing for sleep slowly. Take a warm bath while reading a book, then change into comfortable pajamas. Drink a cup of chamomile tea while writing in a journal or reading a magazine. Avoid exercising at night or drinking caffeine after about 3 in the afternoon, suggests "Kids Health."
Behavioral Therapy
A doctor, usually a therapist or psychologist, can provide behavioral therapy to help treat insomnia. As a part of behavioral therapy, a doctor may incorporate relaxation techniques into the bedtime routine, such as deep-breathing exercises to slow the heart rate. Your doctor may also limit the time you spend in your bedroom doing other activities, except for sleeping and sex, suggests the Mayo Clinic. Additionally, a doctor can prescribe light therapy, which involves going outside or staring at a light box for 30 minutes to help keep the body awake longer, which can help patients fall asleep faster.
Medication
If home remedies and behavioral therapy are ineffective, a doctor may prescribe prescription sleep medications to help insomnia. Prescription sleep medications may become addictive in some individuals, so your doctor may only prescribe sleeping pills for several weeks. Prescription insomnia medications include zaleplon, zolpidem, eszopiclone and ramelteon. Side effects of prescription sleep aids include sleepwalking, drowsiness and agitation.
