![]() Valerian root is a traditional herbal remedy used for the temporary relief of night-time disturbances and mild anxiety. Magnesium contributes to normal muscle and psychological function, making it a useful addition to support your sleep quality and quantity. However, there’s a range of natural aids to support sleep and help manage insomnia. There isn’t one single natural cure for chronic insomnia. What is a natural cure for chronic insomnia? Some of these techniques include breathing exercises, muscle relaxation, guided meditation, and yoga, which help the body and mind prepare for rest. Sleep experts also agree that practising relaxation methods can reduce insomnia. ![]() ![]() The aim is to reduce the amount of time spent in bed to consolidate sleep. A CBT-i therapist will ask you to keep a personal sleep diary, which they will then use to determine how much you sleep at night compared to the amount of time you lie awake. Sleep restriction supports sleep quality and quantity by reducing the amount of time you spend lying in bed awake. Specifically, it involves cultivating healthy daily practices – supporting your emotional health, getting enough exposure to morning light, avoiding caffeine after midday, exercising, and reducing alcohol consumption at night – optimising your bedroom for sleep – ensuring your sleep environment is dark, temperate, and quiet – and following a relaxing wind-down routine. Sleep hygiene focuses on improving your habits around sleep. There are many components of CBT-i, as we outline below. It involves educating yourself on optimal sleeping hygiene practices and recognising how certain behaviours and beliefs can interfere with your ability to sleep. This therapy looks at your sleep from a 360-degree angle. Lifestyle patterns, such as shift-work or frequently travelling across time zonesĬognitive behavioural therapy for insomnia (CBT-i) is the preferential chronic insomnia treatment since it doesn’t have the health risks associated with sleep medication 3. Overuse of stimulants, like caffeine, illicit drugs, or nicotine Some medications, such as antidepressants or beta-blockers Pain or discomfort at night from long-term medical conditions Mental health issues, like anxiety and depression Chronic insomnia can affect people of all ages and is more common in women.Ĭhronic insomnia has many potential triggers. Insomnia is considered chronic if you’ve experienced trouble sleeping at least three nights a week for three months or longer. There are two main types of insomnia: chronic insomnia and acute insomnia.Ĭhronic insomnia is a long-term pattern of sleeplessness. What are the different types of insomnia? Wake up early and cannot go back to sleepįeel irritable and tired throughout the day You have insomnia if you regularly experience the following symptoms: 2 Here, we explore the different types of insomnia, distil the common causes of each, and provide some guidance on managing them. You can experience acute insomnia – which lasts for a few weeks or days – or chronic insomnia – which persists for much longer. Insomnia is a complicated, multi-layered condition with an array of mutually reinforcing causes. It’s a pervasive sleep disorder, affecting as many as 16 million people in the UK 1. Insomnia is characterised by a persistent difficulty falling or staying asleep, as well as waking up too early.
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