Tips for Insomnia That Go Beyond Prescription Medication
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Prescription Medication News - Transient insomnia affects 30 – 40% of the general population while chronic insomnia affects another 10%. While some insomniacs may move to medication for their sleeplessness, there are strategies available to help without the need for medication treatment. First, though, insomniacs should understand that their sleeplessness is not an “end” diagnosis, and it may occur as a result of either poor quality sleep, such as that caused by apnea, or not enough sleep in the first place.
Prescription Medication May Not Be Necessary for Insomnia
Because few people experiencing insomnia seek medical advice, many are not aware of the behavioral and non-prescription drugs treatment options. While people experience differing symptoms that qualify as insomnia, a rule of thumb is that when symptoms last longer than three weeks, it is generally considered chronic insomnia versus symptoms that last less than a week, which are considered transient insomnia. Generally transient and short-term insomnia conditions are easier to treat without prescription medication than chronic insomnia. Stress most often triggers short-term insomnia. Chronic insomnia is most often seen in people with clinical depression or other mental health conditions.
Developing good sleep habits may be the fastest route to resolve transient and other short-term insomnia. These habits include:
A set sleep pattern; that is, go to sleep at night and awake each morning at the same time. Reducing the variability will help your body prepare to sleep at the same time each night. Along with setting specific times for sleep, set a “routine” to prepare for bed each night - read a book, take a soothing bath or shower, read a book, etc. Your sleep environment – or bedroom – must be comfortable and geared for sleep. A darkened room with a neutral room temperature promotes sleep better than a room with too much light and an extreme temperature.
Avoid certain stimulants such as caffeine, alcohol, and nicotine just before bed time. Also avoid heavy meals in the late evening and instead go for a light snack at least two hours before bedtime.
Regular exercise not only seems to reduce fatigue through the week; it improves the body’s ability to sleep. But avoid exercise within three hours of bedtime.
If you lie awake with worry, before you go to bed, list the things that concern you and how you will approach them tomorrow. Then actively empty your head of those issues. Lay down, focus on relaxing the muscles from the toes up and drift off into a peaceful slumber without prescription medication.
