Chronic Insomnia 5 Golden Rules for Curing Long-Term Sleep Problems
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I have listed the 5 most important rules in the battle with chronic insomnia
PRACTICE GOOD SLEEP HYGIENE. This means no afternoon naps, no lying in at the weekends and no going to bed until you are really tired. Once in bed you should not do anything besides sleeping. This includes watching television and even reading. You should not underestimate the power f good sleep hygiene. It is amazing how many chronic insomniacs refuse to adopt these simple rules, believing their problem is too severe to be helped by such simple measures.
STOP OR REDUCE YOUR CURRENT SLEEPING MEDICATION. If you currently take a sleeping pill most nights, speak to your doctor about reducing your dose, or stopping altogether. Besides the obvious physical side-effects of sleeping pills, taking them also has a negative effect on your thinking regarding sleep. This makes it difficult or impossible to trust in your own ability to fall asleep at night. In short, how can you believe in yourself if you believe you need a pill to make you sleep? Note: Under no circumstances should you stop taking medication without the advice of your doctor. It can be dangerous or even fatal to stop taking sleeping pills suddenly. Don't take a risk - get advice.
STOP LOOKING FOR MIRACLE CURES. I can say categorically that when it comes to chronic insomnia, there is no instant miracle cure! Anyone who claims to be able to cure chronic insomnia 'in 15 minutes' or 'overnight' is a charlatan. Don't waste money on such things. Chronic insomnia can be cured, but only through a gradual process of improving your thoughts, habits and behaviours.
STOP TALKING ABOUT HOW BAD YOUR PROBLEM IS. This is actually one of the most powerful things you can do to help your problem. Can you see how every time you complain to your friends, family or therapists, you reinforce the idea that you can't sleep? Insomnia thus becomes a self-fulfilling prophecy. I am fully aware that this is easier said than done, particularly when you are in the middle of a terrible bout of insomnia. To start with, try to focus on what is good about your sleep, even if it feels like a lie to start with. In my experience, this really is the key to beating chronic insomnia.
If this seems impossible, or difficult, or you just don't know where to start then then you are going to need help which is beyond the scope of this article. This may come from a sleep therapist who specialises in CBT, or from an online insomnia recovery programme. Sadly, any new 'miracle sleep aid' is unlikely to have any effect whatsoever on a chronic insomnia problem.
