![]() Getting out of bed in the night if you’re not sleeping Setting a consistent bedtime and wake time And it trains your brain to connect being in bed with being asleep. It can also help you shut off any racing thoughts that might be keeping you awake. CBT-I is so effective at helping people with insomnia that it’s the first-choice recommendation from sleep experts.ĬBT-I helps you learn to think about sleep in a positive way. It uses exercises and behavioral changes to help you learn to sleep better. ![]() Cognitive behavioral therapy for insomnia (CBT-I)Ĭognitive behavioral therapy for insomnia (CBT-I) is a sleep-therapy program. But combining good sleep hygiene with other techniques can be very effective. If you have chronic insomnia, improved sleep hygiene may not be enough to treat your condition. Reduce your tobacco and alcohol consumption. Keep your bedroom cool, dark, and quiet while sleeping. Use your bed for sleep or sexual activities only.Įat dinner or snacks earlier in the evening, not right before bed.Īvoid TV, computer, and phone screens 1 hour before bed.Ĭreate a bedtime routine that you follow at the same time every night. Get exercise and sunlight during the day. Limit caffeinated products to the morning time. These common tips will improve your sleep hygiene: Sleep hygiene refers to lifestyle changes during the day and around your bedtime routine that promote sleep. And they’re safer than sleep medications. Nothing is a quick fix, but the following home remedies have proven to be some of the best ways to treat insomnia. ![]() There are quite a few things you can try at home to help with insomnia. View more medications Home remedies to help you fall asleep
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