Nuts, like almonds, walnuts, and pistachios So eating these close to bedtime may help you fall asleep: Some foods have higher contents of melatonin or similar substances. This decrease in anxiety may help your sleep as well. ![]() By acting on the serotonin system in the brain, CBD may also have a calming effect on the nervous system. Some research shows that CBD can help with insomnia. It’s extracted from hemp seeds, but it does not have any psychoactive properties like cannabis. Glycine and GABA : These two neurotransmitters are useful in treating insomnia by slowing down brain activity.ĬBD (cannabidiol) is another substance that may help with sleep. Apigenin may have benefits in treating insomnia and depression. It’s believed to relax the brain and help with sleep.Īpigenin: This is a substance in chamomile tea. L-theanine: This natural amino acid is found in some teas. Experts believe magnesium is safe and potentially helpful in insomnia, and it has minimal side effects. Magnesium: This can help with all sorts of conditions. Melatonin is particularly useful when you experience insomnia related to jet lag or shift work.ĥ-HTP: This is a serotonin-like molecule that your body can convert into melatonin. So supplementing melatonin can mimic that same feeling. Melatonin: Your brain naturally releases this chemical at nighttime, and it causes you to feel sleepy. They can help your brain and body relax and get you ready for sleep: There are several natural supplements that can help with sleep. They can become habit forming and have serious side effects. It’s important to note that the American Academy of Sleep Medicine does not recommend consistent use of these medications for insomnia. It’s in Vicks Nyquil Cold and Flu Relief. ![]() It’s also the active ingredient in Tylenol PM and Advil PM.ĭoxylamine (Unisom): This is another antihistamine that also causes drowsiness. One of its side effects is sleepiness, which is why it has become a popular medication for insomnia. These medications have been shown to shorten the amount of time it takes to fall asleep:ĭiphenhydramine (Benadryl): This antihistamine medication is commonly used to treat allergies. Although there are a lot of products for sleep, many of them contain similar ingredients. Over-the-counter medications can help you fall asleep and stay asleep, especially in the short term. Nonprescription medications you can try for insomnia Check out this list of meditation apps that make it easy and free to meditate at home. Meditation may not increase the amount of time you sleep, but it can improve the quality of your sleep. Experts say it also provides some insomnia relief. There are many wellness benefits to meditation, like improvements in anxiety, depression, and stress. But the practice has grown in popularity in recent years. People have been practicing meditation and mindfulness for centuries. And research shows that this can be just as effective as working with a therapist. Using relaxation or biofeedback exercisesĬonnecting with a therapist is helpful, especially if you’re having anxiety or depression that you think may be contributing to your insomnia as well. 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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