People want to know how do you treat insomnia. Insomnia is one of the most common and most frustrating diseases that people deal with worldwide. Getting a good night’s sleep is the first and most basic step of maintaining proper health. Failing to get that sleep, then, can cause a world of other health problems, including many sleep disorders.
Insomniacs aren’t helpless or hopeless, though. As the medical community continues to learn more about how insomnia looks and what could potentially cause it, more and more treatment options have become available.
So, how do you treat insomnia? Read on to find Beloit Mattress’s top tips.
What Is Insomnia?
Because of how many people have insomnia, the odds are that you have at least a general idea of what it is. Basically, it’s a disorder that makes sleeping difficult or even impossible.
This is just a summary of insomnia, though. According to the U.S. National Library of Medicine, insomnia can be either acute (short-term) or chronic (long-term). Likewise, insomnia can present itself in 3 main ways:
- Difficulty falling asleep
- Difficulty staying asleep
Regardless of the way it presents itself, the overall result of insomnia is poor sleep quality.
What Causes Insomnia?
To truly understand insomnia, you also need to understand the factors that can cause it. Addressing these factors can promote better sleep and overall health without wasting your time and losing even more sleep.
Mental Health Issues
A large percentage of people who have insomnia also suffer from one or more mental health conditions. Anxiety disorders are among the most commonly associated with insomnia for obvious reasons. People who suffer from anxiety find it difficult to shut off their brains when they’re awake, and that problem doesn’t end when they try to sleep.
Other mental disorders that have been linked with insomnia are depression, bipolar disorder, and schizophrenia. These conditions are all notable for their effect on brain activity. That doesn’t just mean heightened brain activity, either. You might get plenty of sleep but never actually enter the REM cycle needed for adequate rest.
Too Much Stress
Short-term mental health issues can contribute to insomnia, too. The biggest culprit here is stress.
Whether you’re nervous about an upcoming event or overworked and finding it difficult to wind down, stress can easily seep into your daily routine. Once that happens, multiple aspects of your life may be affected.
You may overeat or not eat at all. You may engage in bad habits like smoking or drinking. And, like people who suffer from anxiety, you can find it more difficult to fall or stay asleep.
Aches and Pains
Mental health issues aren’t the only ones that can affect your nighttime psyche. Physical health can also have an impact on your ability to get to sleep.
This one isn’t difficult to understand at all. People who suffer from chronic and/or intense pain have difficulty focusing when they’re awake. It only makes sense that they’d have difficulty focusing on sleeping, too.
Back pain is the most common ailment connected with poor sleep habits, but any kind of pain is liable to keep you awake. Whether you suffer from migraines, arthritis, or general aches and pains, sleep may be difficult to achieve.
Addiction to Electronic Devices
In recent years, numerous studies have been conducted on how electronic use affects our health. Some of these so-called effects have been debunked as myths, but one has been proven repeatedly. Specifically, using electronic devices too much, especially before bed, can negatively affect your sleep.
Among others, Harvard University scientists state that the fault lies with the blue light our electronics emit. The short explanation is that the blue light stimulates our brains to fire more synapses. In other words, blue light exposure makes it difficult for us to relax, much less fall asleep.
There’s also the matter of the content. Blue light isn’t always the only culprit. If you’re listening to music with a heavy beat or watching an action-packed video, for instance, you may be too keyed up to achieve proper sleep.
How Do You Treat Insomnia?
According to the Mayo Clinic, there are a variety of treatment options available for insomnia. These treatments range from medicine to behavioral adjustments and therapy. Here is a rundown of the primary treatment suggestions.
This may seem like an obvious solution, but reducing the amount of stress in your life is the best trick for getting a good night’s sleep.
If you work in a high-paced industry or have many responsibilities in general, you might think that stress reduction is impossible. After all, it’s not like you can remove those stressors from your life.
Never fear—experts recommend exercise and meditation as everyday stress reduction techniques. Not only do these practices help exhaust your body, making it easier to feel tired and fall asleep, but they also teach you mindfulness and can help with focus. Both are key to a stress-free life.
If stress reduction isn’t possible—or you think that stress alone isn’t the cause for your bedtime woes—your next step should be to see a doctor. Your primary care physician is great for this, especially because he or she can refer you to a specialist if they think you need it. If not, they’re well-equipped on their own to prescribe you the medications you may need to get some sleep.
Whether or not your insomnia stems from mental health issues, therapy is a wonderful solution.
For people with too much stress and/or chronic mental health, and sleep disorders, therapists can help address the underlying issues that keep you awake at night. For everyone in general, therapists can guide you through special techniques that make sleeping easier. They can also help you with other issues like recurring nightmares and fears.
Any therapy is a good idea, but that doesn’t mean all types of therapy are equal. Cognitive Behavioral Therapy (CBT) and Dialectical Behavioral Therapy (DBT) are both highly recommended for those who have insomnia (and its more negative causes and side-effects).
Can You Manage Insomnia?
Despite these suggestions, permanent insomnia treatment isn’t a thing for most people. Like other chronic illnesses and health complaints, you’re better off trying to manage insomnia than attempting to make it go away completely.
Get a Better Mattress
The first—and easiest—change you can make is to get a better mattress. Surprising as it sounds, as many as 1 in 5 people sleep on the wrong type of mattress. Sleeping on the wrong mattress can cause muscle aches, unalignment of the spine, and, of course, insomnia.
Expert advice suggests that lying on your back is the best way to have a healthy night of sleep. We can’t really control what our bodies do when we’re unconscious, though, so the better bet is to find a mattress that meets our own habits and preferences.
Our Mattress Buying Guide is a great reference tool if you’re in the market for a new mattress. It addresses everything from the material your mattress should be made of and the firmness level you should look for. It also includes an estimate of how much each mattress type should cost.
If you want our advice, we recommend the following from Beloit Mattress:
- Hybrid Mattresses for the Average Insomniac: Most people will benefit from a hybrid mattress, which combines the firmness and stability of an innerspring core with the plushness of memory foam. To get the best bang for your buck out of a hybrid, we recommend Beloit’s 90th-anniversary edition of their Rejuvenate Mattress. A queen set costs only $1173, a real steal for hybrid mattresses, and includes an 1130-coil base.
- Gel Mattresses for Overheaters: If one of the culprits for your insomnia is overheating in your sleep, you need a mattress with cooling technology. At $664, the Value Comfort Gel Mattress enables better airflow and moisture-wicking to keep you cool and sweat-free.
- Orthopedic Mattresses for Back and Joint Pain: Orthopedic mattresses are specially designed for people who suffer from chronic pain. Most orthopedic mattresses have a high cost and a short lifespan, making them less than ideal. Beloit’s Classic Orthopedic Tufted Mattress addresses this issue using the classic flippable design that doubles any mattress’s use.
Develop a Bedtime Routine
Bedtime isn’t just a good concept for children. Adults who stick to a stringent bedtime routine report better sleep quality and longer sleep duration.
A good bedtime routine consists of a few simple activities. First, try to go to bed at the same time every night. Even if you’re not sleepy, tuck yourself in within the same hour-long window, whatever that might mean for your work schedule or home life.
Second, put away your electronics. This can feel impossible in the technological age, but we guarantee that it’s necessary for good sleep. Set your alarm, make sure your phone is charging, then promptly turn off all TVs, laptops, smartphones, tablets, and any other devices you might have. This will eliminate distractions and lower your exposure to blue light.
Get a Better Mattress Today
How do you treat insomnia, then? At the end of the day, there are dozens of options available to you. Depending on what you (and your doctor, if necessary) determine to be the cause, you don’t have to worry that a supposedly one-size-fits-all solution doesn’t work for you.
If you’d like to get started on your journey to better sleep, check out The Beloit Mattress Company. We have a wide range of affordable, reliable mattresses to meet every sleeper’s needs. Beating insomnia might be as simple as getting a new place to sleep. We’re the online experts in that category. Try us out today and suffer from sleepless nights no more!
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