What are non-pharmacological treatment for insomnia? I don't want to get addict to medicines.
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Make sure your bedroom is dark, quiet, and cool. An easy way to remember this: it should remind you of a cave. Use ear plugs if you sleep with someone who snores Follow a daily routine that includes going to bed at the same time each night and getting up at the same time each morning. It doesn?t matter if it?s the weekend or a workday. Set fixed times and stick with it Get at least 30 minutes of outdoors time (even if it?s not sunny). Only use your bed for sleep and sex. Don?t bring screens to bed and don?t watch TV in bed. The blue in your electronic screens interferes with melatonin (sleep hormone) production. Resist sending those last emails or watching a violent movie while in bed. One of the worst barriers to sleep is watching the nightly news. If you are not tired after you have gone to bed, get out of bed and go into another room to meditate. Don?t turn on the light Never use medicines for insomnia. They are addictive and cause lot of side effects. For more specific non pharmacological advice for getting sound sleep take a consult.
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