How to Manage Insomnia Without Medication

April 22, 2023by Phenix Health

Insomnia is a common problem that affects many people. It isn’t always necessary to use medication to manage it.

Often, sleep troubles can be resolved with lifestyle changes and behavioral therapies. These treatments are usually more effective in the long run.

Manage Insomnia – Process

Insomnia is a common sleep disorder that affects many people. While medication can be helpful in managing insomnia, there are also non-medical approaches that can be effective. At Phenix Health, our online doctors in Australia can provide telehealth consultations and online prescriptions for the management of insomnia.

Manage Insomnia

1. Change Your Sleep Routine

If you’re struggling with insomnia, there are some things that you can do to help yourself sleep better. These include changing your sleep routine, changing your diet, getting some exercise, and turning off the electronics.

Getting enough sleep is crucial for your health, so making sure that you’re getting the right amount of sleep each night can make a big difference in your energy levels and overall well-being. Typically, adults need about 7 to 8 hours of sleep each night.

But if you’re having trouble falling asleep or staying asleep, it might be time to see your doctor. He or she can work with you to identify the causes of your insomnia and recommend a treatment plan that can provide long-term, sustainable relief from insomnia without medication.

Your body needs regular sleep habits to maintain its internal clock, or circadian rhythm. Getting into the habit of going to bed at the same time every day is one of the most important ways to support your body’s internal clock and ensure you get a good night’s sleep.

Once you get into a pattern of going to bed at the same time every night, it’s easier to fall asleep and stay asleep. This can be a challenge if you’re used to staying up late or waking up early, but it’s possible to make small changes to your sleeping habits over time that will lead to a more consistent sleep schedule.

2. Change Your Diet

Insomnia is a common problem that can make you feel tired and sleepy during the day. It can also affect your work and performance and cause you to have a poor quality of life.

If you’re trying to manage insomnia without medication, you should start by focusing on lifestyle changes and developing good sleep habits. These include a consistent bedtime, going to sleep at the same time each night and making it a priority to get enough sleep.

Your diet can impact your ability to fall asleep and stay asleep during the night. Eating a healthy, well-balanced diet can help you sleep better.

Keep your diet low in sugar, processed foods, and high-fat foods. It’s also a good idea to increase your intake of whole grains, fresh fruits and vegetables, and fish, particularly those rich in omega-3 fatty acids.

Caffeine and alcohol can also interfere with sleep, so it’s a good idea to limit your intake by mid-afternoon and avoid drinking too much in the evening.

If you’re experiencing sleeplessness that’s affecting your health or relationships, it’s important to seek help from your doctor. Your healthcare provider can prescribe medications to help you get to sleep and may also recommend a behavioral treatment such as cognitive behavioral therapy or sleep education.

3. Get Some Exercise

If you have trouble getting to sleep at night, a good workout can help. Aerobic exercise releases chemicals called endorphins into your bloodstream that help some people stay awake, but it’s important to stop the activity at least 1 to 2 hours before bedtime to give your body and brain time to wind down.

It’s also a good idea to avoid caffeine close to bedtime, since it can interfere with your ability to fall asleep. The Sleep Foundation recommends avoiding caffeine after 4 pm, and if you have trouble falling asleep, limit yourself to no more than 150 milligrams of caffeine per day (equal to two cups of coffee).

In addition to regular exercise, there are several other things you can do that may help you get a better night’s sleep. These include establishing a regular bedtime and waketime, practicing good sleep hygiene, using a relaxation response, and mindfulness.

Getting a good night’s sleep is essential to your overall health, and it can have a big impact on your mental and physical well-being. It can improve your mood, boost your energy and improve your job performance. It can also reduce your risk of developing certain health problems, including depression and obesity.

4. Turn Off the Electronics

Insomnia is a frustrating, but common, sleep problem that can be difficult to manage without medication. It can be brief and go away on its own, or it may be chronic and last for a few weeks or more.

Regardless of the cause, insomnia is a real pain in the neck and can make you feel sluggish and run down. It also makes you more prone to mood swings and other health problems.

For the most part, the best way to manage insomnia is to change your habits and improve your sleep routine. This includes getting a good night’s sleep, staying away from caffeine and alcohol before bedtime, not waking up too early in the morning, and turning off all electronics at least an hour before bedtime.

The light emitted by electronic devices can disrupt your body’s production of melatonin, which helps you fall asleep. This is especially true of smartphones and tablets, which emit a blue light that tricks your brain into thinking you’re still awake.

Ideally, you’ll be able to turn off all electronics an hour or so before bedtime and use other relaxing techniques to help you fall asleep. However, if that isn’t possible, you’ll need to limit your screen time in the evening to no more than two hours before you try to get to sleep.

5. Get Some Fresh Air

One of the most important things you can do to help your sleep is get some fresh air. The human body requires a constant stream of oxygen, and breathing in fresh air can boost your energy levels, improve your mood and reduce stress.

The best part is that you don’t have to leave your home to reap the benefits. Simply opening your windows and letting in some fresh air is an effective way to promote better sleep.

Another great option is to take a walk outdoors. This is especially beneficial for those with respiratory conditions or asthma. A little exercise in the fresh air can go a long way towards improving your sleep and will help you get rid of those night time yawns.

Finally, you can also take a bath in some fresh water. This will not only increase your circulation, but it will also help relieve any sinus or snoring symptoms that may be keeping you up at night.

Aside from the many ways to combat insomnia, getting some sleep is always the top priority. If you’re dealing with a serious case of insomnia, you should consider seeing your doctor to see if there are any underlying health problems that could be contributing to your poor sleep.

6. Stay Away from Stimulants

Stimulants like caffeine, alcohol and nicotine can make it difficult to get a good night’s sleep. It’s important to avoid these at least six hours before bedtime.

Other stimulants can include certain foods and supplements, some prescriptions like blood pressure medications, and even electronic devices that emit light (like computers, tablets or smartphones). The National Institutes of Health recommends turning off all screens one to two hours before bedtime.

Getting more exercise before bedtime helps decrease stress levels and boosts deep sleep. It also releases endorphins, which can help you feel more refreshed in the morning.

If your insomnia is caused by a pain or other medical issue, talk to your doctor about treatment options. These may include prescription medication, acupuncture or other modalities.

Some sleep aids on the market can provide short-term relief however they cannot cure insomnia but may help you fall asleep faster.

You should only use them for a week or two at a time. They can have side effects, like drowsiness, so they are not recommended for long-term use.

Cognitive behavioral therapy, which teaches you better ways to relax and control your thoughts and behaviors, is another good option for managing insomnia without medication. You’ll need to work with a therapist, but it can be very effective.

7. Stop Worrying

Sleep is a vital part of our lives, but it can be difficult to get a full night’s rest. If you’re struggling to fall asleep, there are some things you can do to manage your insomnia without medication.

One way to get a better night’s sleep is by avoiding worrying about your problems as you’re trying to fall asleep. Worrying about getting to sleep or whether you’ll have enough energy to function the next day can only make your insomnia worse, so it’s important to stop thinking about them and focus on other things.

If you do find yourself worrying, take a few minutes to write it down on a piece of paper. This can help you remember the thing that’s keeping you awake so that it doesn’t keep you up at night again.

If you’re still having trouble sleeping after trying to stop worrying, it may be time to visit your GP. They’ll be able to check your medical history and recommend ways to improve your sleep habits if you’re having trouble with insomnia that’s lasting longer than a month or is affecting your life in any way. In some cases, a doctor can prescribe sleeping pills that can help you fall and stay asleep.

In conclusion, there are several non-medical approaches that can be effective in managing insomnia. These include practicing good sleep hygiene, such as establishing a regular sleep schedule and creating a relaxing bedtime routine, avoiding caffeine and alcohol before bed, and creating a comfortable sleep environment.

Additionally, cognitive-behavioral therapy (CBT) can be a helpful approach for managing insomnia without medication. CBT can help individuals identify and change negative thoughts and behaviors that may be contributing to their insomnia.

At Phenix Health, our team of experienced healthcare professionals can provide advice and online prescriptions to help you manage your insomnia. Contact Phenix Health today to learn more about our telehealth services and online prescription clinic.