Considerations Before Turning to Medication

Mental Health and Behavioural Sciences

Insomnia Insights: Considerations Before Turning to Medication

admin Jul 31, 2024

Insomnia signifies the difficulty that people have in falling asleep and remaining asleep, a kind of trouble that is very common and known to affect millions of people globally. The prevalence of this condition increases with age, and it is recorded to be more prevalent in women than men. Sleep deprivation occasionally is considered normal in humans. However, chronic sleep disorders can lead to lots of problems in an individual like anxiety and depression and decrease in the quality of life overall.

One main technique that has helped people with insomnia is taking some medications before going to bed. It is estimated that one-third of adults have sleeping problems and seven percent of adults have chronic desolation from lack of sleep. These kinds of medicine have the ability to finally give the patient the necessary type of sleep, which they require in the immediate case. On the other hand, these medications come with their own set of concerns, including the risk of dependency, adverse side effects, and the potential for masking underlying issues.

Before turning to medication, it is essential to consider alternative therapies and lifestyle changes that may help alleviate insomnia. In this blog let us delve into the various considerations to overcome insomnia before opting for medications.

Natural ways to manage insomnia

When it comes to managing insomnia, exploring natural remedies can be a great starting point. While medication can be helpful, it’s crucial to approach insomnia management holistically. Here are key points to ponder:

Sleep Hygiene: This includes improving the quality of your sleep which can be achieved by adopting healthy habits of sleeping such as sticking to a regular sleep schedule and having a silent nighttime ritual. After six o'clock in the evening, one should abstain from caffeine and alcohol-containing beverages.

Cognitive behavioral therapy for insomnia (CBT-I): CBT-I is a structured, evidence-based therapy designed specifically for chronic insomnia. It’s a short-term intervention that typically spans about 6 to 8 weeks.

Unlike intake of pills, CBT-I focuses on reshaping the way we think, behave, and feel about sleep. During CBT-I, a trained provider helps you identify the thought perception, feelings, and behaviors that contribute to your insomnia. The therapy aims to change inaccurate or unhelpful thoughts related to sleep. Such therapy focuses on the thoughts and behaviors that have led to sleep difficulties and allows the implementation of good coping strategies.

Physical Activity: Regular exercise might have a positive effect on sleep. Light walking helps in smoothening the mind. However, high-intensity exercises, one which will elevate cortisol levels in the body, need not be done before going to bed. Cortisol is the primary stress hormone, which causes an increase in one’s heart rate and blood pressure. This hormone also increases sleep latency (the time taken to fall asleep).

Avoid sleep medications: Over-the-counter sleeping medications are advised to be avoided by experts since they may result in long-term issues. When these medications are used excessively, the body may grow acclimated to them and require higher dosages in order to get the intended results. Individuals may develop a greater "tolerance" to certain medications, to the point that stopping them causes insomnia. An addictive pattern starts with this.

Aromatherapy: Engage in aromatherapy by experimenting with calming scents such as lavender or bergamot. These can help create a soothing environment conducive to sleep, as they are known for their relaxing effects on the mind and body

Mindfulness Practices: Practicing mindfulness through forms of meditation and relaxation, on the other hand, releases tension from the brain and prepares the whole body for sleep. They enable the mind to be peaceful and hence easily switch off to produce the natural sleep cycle.

Limit daytime naps: The duration of day naps should be restricted to 15 to 30 minutes. Sleeping for longer than half an hour during the day can cause sleep disturbances at night.

Ensure Sleep-friendly environment: The brain is signaled to sleep by a quiet, dark environment, which also encourages the synthesis of the hormone known as melatonin. Experts advise that a person should prepare their mind for sleeping a few hours before bedtime, as this is when melatonin levels peak.

Restrict from screen time: Basically, melatonin, produced in the pineal gland of the brain as a result of exposure to darkness, determines the circadian cycle. This whole process is affected adversely by screen viewing through mobile phones, laptops, and television, which emit blue light, thus hampering the body's attempt to regulate its sleep pattern.

Insomnia is considered a major reason for daytime tiredness, or it can even interfere with vital bodily functions. Holistic remedies, such as aromatherapy and mindfulness, may dramatically bring relief from this condition. However, consulting with a sleep specialist is necessary for one who has long-term insomnia in order to get the right treatment under the specific supervision. One needs to be active to enhance the possibility of combating insomnia and ensure safety and effectiveness in treatments for improved results.