How to Treat Insomnia: Effective Methods for Better Sleep

While the world outside falls silent, lying awake in bed can feel like an endless struggle. The sound of another person's peaceful breathing only emphasizes your own frustration. The real challenge, however, comes the next day—fatigue, lack of energy, and a foggy mind. If this continues over time, it can take a serious toll on both physical and mental health. So, is there a way to improve sleep quality and finally get the rest you need?

Understanding Non-Pharmacological Treatments

Yes! In addition to traditional medication, psychological and behavioral therapies play a crucial role in managing insomnia. These approaches are often the first line of treatment and can provide long-term benefits when practiced consistently.

Practicing Good Sleep Hygiene

Start by learning more about sleep hygiene. Reducing anxiety around sleep is key. Establishing a regular sleep schedule that aligns with your natural rhythm can make a big difference. Avoid alcohol, caffeine, and heavy meals close to bedtime. Engaging in regular physical activity during the day also contributes to better sleep, though it's best to avoid vigorous exercise close to bedtime.

Behavioral Strategies for Severe Insomnia

For those experiencing more severe symptoms, behavioral interventions can be highly effective. This includes techniques such as only going to bed when sleepy, avoiding activities in bed that aren't related to sleep—like watching TV or reading—and limiting daytime naps. If you're unable to fall asleep within 15–20 minutes of lying down, it's recommended to get up and do something relaxing in another room until you feel drowsy again. Waking up at the same time every morning, regardless of how much sleep you got the night before, also helps regulate your internal clock.

Medical Treatments for Insomnia

When non-drug therapies aren't enough, medications may be considered. Commonly prescribed options include benzodiazepines and non-benzodiazepine hypnotics, which are typically preferred as first-line treatments. Other medications such as melatonin receptor agonists, doxepin, and orexin receptor antagonists may also be used under medical supervision. It's important to note that antipsychotics, barbiturates, or diphenhydramine are generally not recommended for insomnia due to potential side effects. Always follow the guidance of a qualified healthcare provider when considering pharmacological treatment.

Traditional Chinese Medicine Approaches

In Traditional Chinese Medicine (TCM), insomnia is referred to as "bumei," and treatment often involves calming the mind and clearing internal heat. Herbs like sour jujube seed (Ziziphus jujuba), biota seed (Platycladus orientalis), poria (Poria cocos), polygala root (Polygala tenuifolia), schisandra berries (Schisandra chinensis), and longan fruit (Dimocarpus longan) are commonly used to promote restful sleep. Acupuncture, acupressure, and moxibustion are also effective complementary therapies that many find beneficial.

Physical Therapies That Help

Physical therapy methods such as light therapy, electromagnetic therapy, ultrasound therapy, and music therapy are gaining popularity as safe and well-tolerated alternatives. These treatments can reduce insomnia symptoms without the risk of dependency or severe side effects, making them ideal for individuals looking for natural sleep aids.

A Holistic Approach to Long-Term Relief

While medications can offer short-term relief, experts recommend starting with psychological and behavioral strategies, especially for chronic insomnia. If these methods don't yield results, medication can be introduced under professional guidance. It's important to understand that overcoming insomnia is not a quick fix—it requires consistent effort and a long-term commitment to lifestyle changes and treatment plans. With patience and persistence, however, improved sleep quality is entirely achievable.

References

[1] Ding Juan. A Concise Guide to Neurology. Changchun: Jilin Science and Technology Press, 2019: 287–290.

[2] Yang Xiaohua. Integrated Chinese and Western Medicine in Neurology. Wuhan: Hubei Science and Technology Press, 2019: 94–95.