For anyone who has ever suffered from the inability to fall asleep or stay asleep at night, you know that the mental and physical effects can be very disruptive to your daily life. You may swing between exhausted and jittery during the day; feel emotional, anxious or like your brain is under an endless blanket of fog. You may not have the energy to do what you’d like, including getting adequate exercise, making healthy food choices, and even visiting with friends and doing things you once took pleasure in.
The good news is that there are many treatments for insomnia depending on the frequency and severity you experience. For chronic insomnia sufferers who have tried everything, your doctor will likely recommend prescription sleep aids. While countless people with insomnia have found relief this way, infrequent sufferers or those looking for more natural treatment may be interested in exploring other options.
Some of which you can try tonight!
First, Have A Good Day
- Wake up and go to sleep at the same time every day – even on the weekends.
- Exercise in the morning.
- Manage stress and have a plan for coping with personal problems and conflict.
- See a doctor to diagnose and treat any underlying medical conditions that may affect sleep, such as: allergies, reflux, thyroid problems, overactive bladder, or chronic pain.
- Also see a doctor if you experience depression or anxiety, as mental disorders can have a significant impact on sleep.
- Eat a healthy diet that includes plenty of whole, fresh foods and minimizes packaged and processed foods, preservatives and chemicals.
Next, Have A Good Bedtime Routine
- Turn off all screens an hour before bed.
- Avoid alcohol – it may make you drowsy initially, but it will disrupt healthy sleep cycles.
- Take a warm bath with soothing aromatherapy essential oils like lavender and chamomile.
- Read or listen to relaxing music before bed.
- If stress or anxiety is keeping you awake, try meditating or using a guided meditation app.
- Do gentle stretching.
- Sleep in a cool, dark room.
- If noise keeps you awake, try a white noise sound machine.
- Count sheep, or whatever you’d like, but count backwards in multiples. The added challenge keeps your mind focused on the counting and quiets the anxiety.
- If you haven’t fallen asleep within 30 minutes, get up and do a quiet activity until you feel sleepy again.
If lifestyle changes aren’t helping, you might try some more active approaches.
Gentle Home Remedies
- Warm milk
- Tart cherry juice
- Honey and sea salt
- Melatonin
- Magnesium
- Herbal teas that contain valerian, chamomile, hops, passion flower, lemon balm, California poppy, wild lettuce, kava kava, or St. John’s wort
Alternative Treatments
- Massage therapy
- Acupuncture
- Chiropractic
Medical Treatments
- Over the counter sleep aids that contain Diphenhydramine HCl
- Over the counter herbal supplements
- Prescription sleep aids such as Ambien, Lunesta and Sonata
Let Raintree Medical & Chiropractic Center Evaluate Your Insomnia
If you can’t get a handle on your occasional sleeplessness, it might be time for a medical evaluation. Raintree Medical & Chiropractic Center has both chiropractors and primary care providers, allowing you to receive medical and alternative treatments under one roof, depending on your needs. Don’t lose another night’s sleep! Call 816-623-3020 or schedule your appointment online, and let our experienced providers pinpoint the cause of your insomnia and provide recommendations for a good night’s sleep.