Five non-medicinal treatments for insomnia
Natural, non-medicinal therapies are usually recommended as the first line of treatment for insomnia
When you’re desperate for sleep, it’s tempting to reach for a quick fix in sleeping pills or other prescription medication. It’s important to be aware, however, that sleep medication doesn’t always cure the problem.
Natural, non-medicinal therapies are usually recommended as the first line of treatment because they tend to confront the underlying causes of insomnia that medications fail to address.
Here are five ways to treat insomnia that I typically recommend to my clients at Copeman Healthcare that don’t require medication:
RELAXATION THERAPY
Relaxation therapy includes deep breathing techniques and progressive muscle relaxation. Deep breathing – which entails breathing with long, cleansing breaths – is a surprisingly simple, yet powerful, relaxation technique. Progressive muscle relaxation is a two-step process in which you systematically flex and then relax your muscles, from your head all the way down to your feet. This is useful for children and adults alike, and it’s extremely effective for helping you relax at any time – not just prior to sleep!
BIOFEEDBACK
Biofeedback is a technique that teaches you how to control your body’s processes, such as your heart rate and blood pressure. It uses sensors placed on your skin to track muscle tension, activity level or brain rhythms. This allows you to gauge your level of tension and develop personalized strategies to help reduce that tension.
COGNITIVE BEHAVIOURAL THERAPY (CBT)
When specific to insomnia, cognitive behavioural therapy combines several different sleep methods, such as stimulus control therapy, sleep hygiene, sleep restriction and relaxation therapy. Insomnia can be triggered by both emotional and mental issues, and CBT can be an effective way of treating the underlying problem, helping you develop long-term, sustainable and healthy sleep patterns.
PHOTOTHERAPY
Phototherapy is effective for people whose insomnia is caused by delayed sleep phase syndrome. These people have a difficult time falling asleep until much later than they wish. Phototherapy involves sitting in front of a specially
designed light box for 30 to 40 minutes at a specific time each day, which helps realign the body’s internal sleep clock.
CHRONOTHERAPY
Chronotherapy works by intentionally delaying your bedtime by periods of two to three hours on successive days until you’re able to fall asleep at the desired time. Chronotherapy can be difficult to do at home and often involves taking some days off from work or school to accommodate the changing sleep pattern. After
reaching the desired bedtime, you must strictly enforce the new sleep-wake schedule to ensure it remains consistent.
MEDICATIONS FOR INSOMNIA
While non-medicinal techniques and therapies to improve sleep are preferable, medication is recommended when other therapies fail to improve your sleeplessness – especially if your insomnia is interfering with your ability to function.
When choosing the appropriate sleep medication, remember to consult your doctor or nurse practitioner. Potential benefits, such as improved daytime function, need to be weighed against the potential risks – which can include side effects, cost and even addiction.
Sleep problems are common, but everyone’s experience is unique. If you’re struggling with insomnia or another sleep disorder, start by speaking with your doctor or nurse practitioner or contact Copeman Healthcare for more information on their comprehensive healthcare programs.