When it comes to treating insomnia, non-pharmacological strategies provide long lasting improvements to insomnia and are recommended as a first line and long term strategy of management.
These strategies include exercise, attention to sleep hygiene, stimulus control, behavioral interventions, sleep-restriction therapy, paradoxical intention, patient education and relaxation therapy.
While many turn to pharmacological treatments y to reduce symptoms in acute insomnia, their role in the management of chronic insomnia remains unclear. Many doctors do not recommend relying on prescription sleeping pills for long-term use, as the dependency on sleeping pills may result in side effects like daytime drowsiness, weakness, change in appetite and even uncontrollable shaking of certain body parts.
Many patients however, often immediately turn to such sleeping pills. What should be done instead should be to identify other medical conditions that may be contributing to insomnia, such as depression, breathing problems, and chronic pain. In identifying these, insomnia treatment can be specifically catered to the individual.
Other methods include establishing a regular sleep-wake cycle and avoiding engaging in intense activities before bedtime. Some tips on how to cure insomnia include using a sleep diary to track your habits. This may help in identifying some other causes of your sleeping habits, and in possibly finding a long-term, medicine-free treatment to your insomnia.
A summary of tips that may help improve the quality of sleep include:
Ensuring your room is dark and quiet. Consider investing in black-out curtains that can help block out light entirely from your room.
Begin relaxation at least an hour before bedtime. This helps prevent overstimulation of the brain, which makes falling asleep more difficult
Avoid using your laptop or handphone before bedtime. The light from such electronic devices discourages the production of melatonin, the natural substance produced by your body to induce sleep.
Establish a fixed sleep-time and wake-time. This will adjust your body into producing melatonin at a certain hour, and allow sleep to come quickly.
Taking these conscious steps to improve your quality sleep may allow you to address your insomnia naturally without the need for sleeping pills.
References
http://www.webmd.com/sleep-disorders/guide/understanding-the-side-effects-of-sleeping-pills