How to Combat Insomnia and Chronic Insomnia

Sleep hygiene is an essential first step in controlling insomnia.

These simple self-help measures include establishing a regular sleep routine, regulating meal times and fluid intake, and limiting caffeine and other stimulant drinks.

Behavioral therapy methods include various approaches to forming new sleep behaviors and help patients relax and sleep well. Behavioral therapy can help treat insomnia in people of all ages.

If self-help or behavioral therapy does not solve the problem, the doctor may prescribe medications for short-term use. Hypnotic non-benzodiazepine sedatives are generally the preferred type of medication. They include zolpidem (Ambien and generic), zaleplon (Sonata, generics), eszopiclone (Lunesta), and ramelteon (Rozerem).

To improve sleep, here are some less invasive tips you can try:

Relaxation exercises, such as progressive muscle relaxation, can help you if you lie in bed with your mind accelerated.

  • The meditation
  • Progressive muscle relaxation
  • Relax your mind and body

Choose a healthier way of thinking. Healthy thinking is a way to help maintain health or cope with a health problem by changing the way you think. Cognitive-behavioral therapy is a type of therapy that can help you understand why you have trouble sleeping and can show you how to deal with them.

Cognitive-behavioral therapy helps reduce the interruption of sleep over time. Changes in diet are the simplest things you can do to help you sleep better. It also includes changing your place to sleep or schedule, seeing what and when to eat and drink, and being more active. It is also essential to maintain regular bedtime and wake times seven days a week and avoid napping during the day.


Sometimes, taking sleeping pills for a short time helps you get some rest, while behavior and lifestyle can help in the long term. Doctors recommend taking medication to sleep only occasionally or only for a short time. They are not the first choice for the treatment of chronic insomnia.