Tips to Incorporate For Chronic Insomnia Treatment

Chronic insomnia can be a confusing and challenging condition that impacts multiple aspects of your daily life. While it may seem like an insurmountable problem, there are various strategies and options to start treatment for chronic insomnia. While the best treatment for chronic insomnia will differ from person to person, the primary goal is to manage and alleviate its symptoms.

In this article, we’re identifying this condition and its common causes as well as various chronic insomnia treatment options you can try for short and long-term improvement. Read on, and see how adjustments to your lifestyle may make a significant positive change in treating your chronic insomnia.

What Is Chronic Insomnia and What Causes It?

Before we jump into chronic insomnia treatment options for you to try, it’s important that you understand what this condition is and what the cause may be. Insomnia is a sleep disorder characterized by difficulty falling asleep or staying asleep, despite having the opportunity to sleep. It can lead to daytime drowsiness, irritability, and difficulty concentrating.

Chronic insomnia differs from acute insomnia and is noted to occur three or more times per week for a period of three or more months without being able to be attributed to another health condition1. 

Common Causes of Chronic Insomnia

Identifying the potential catalyst for your condition is vital in chronic insomnia treatment. Several factors can contribute to the development of chronic insomnia, including:

• Stress and anxiety: High levels of stress or anxiety can make it difficult to relax and fall asleep.
• Poor sleep habits: Irregular sleep schedules, stimulating activities like too much screen time immediately before bed, or an unconducive sleep environment can contribute to chronic insomnia.
• Underlying health conditions: Chronic insomnia can be a symptom of underlying health issues such as depression, anxiety disorders, or chronic pain.
• Medications: Some medications, including certain antidepressants, stimulants, and medications for asthma or high blood pressure, can interfere with sleep and result in chronic insomnia. If you experience this, speak with your doctor about potential alternatives or ways to circumvent these side effects.
• Alcohol, caffeine, or nicotine: Substances like alcohol, caffeine, and nicotine can disrupt sleep patterns and contribute to chronic insomnia2. They’re all stimulants that inhibit your body’s natural circadian rhythm.
• Work or jet lag: Disruptions to the body's natural sleep-wake cycle, such as those caused by shift work or travel across time zones, can lead to chronic insomnia. It’s vital to adjust as much as possible to get more restorative sleep and adapt.

Is There Treatment for Chronic Insomnia?

Is chronic insomnia treatment possible? The good news is yes, it is. There are various options available. Choosing the best treatment for chronic insomnia may require trying various strategies to see which your body responds to most positively.

Chronic insomnia treatment approaches focus on addressing both the immediate symptoms and underlying causes of sleep disturbances. These methods aim to improve sleep quality, duration, and overall well-being. Treatment for chronic insomnia often includes a combination of lifestyle modifications, behavioral therapies, and, in some cases, medications. 

Medication is generally not recommended for long-term use due to the risk of dependence and side effects. Instead, a focus on making lifestyle changes such as maintaining a regular sleep schedule and creating a relaxing night time routine is recommended most.

Chronic Insomnia Treatment Methods

Effective chronic insomnia treatment often takes a multi-faceted approach that addresses short-term relief and long-term improvement. Short-term solutions focus on immediate symptom management, while long-term strategies aim to address underlying causes and promote lasting sleep health. The goal is to establish healthy sleep habits, address any underlying health issues contributing to insomnia, and improve overall sleep hygiene.

Treatment effectiveness can vary depending on individual factors so it may take some adjustments and experimentation to achieve optimal results for you.

Short-Term Chronic Insomnia Treatment Options

Short-term treatment options for chronic insomnia focus on providing immediate relief from sleep difficulties. While these methods may not address the underlying causes of insomnia, they can help improve sleep quality and promote relaxation.

Some options aimed at short-term treatment for chronic insomnia include:

• Sleep hygiene practices: Establishing (and sticking to) a regular sleep schedule, creating a comfortable sleep environment, and avoiding stimulants like caffeine and nicotine before bedtime can promote better sleep. You might also consider trying the zero gravity sleep position experienced using zero gravity recliners.
• Relaxation techniques: Practices such as meditation, progressive muscle relaxation, or calming breathing exercises can help ease your mind and body to make it easier to fall asleep. Combining tools for managing this condition may result in the best treatment for chronic insomnia. Consider relaxing in a zero gravity chair while meditating or performing these techniques to enhance your overall experience.
• Over-the-counter sleep aids: Sometimes, over-the-counter sleep aids containing ingredients like diphenhydramine may provide short-term relief. However, these should be used sparingly and under the guidance of a healthcare professional. A natural approach may be best.
• Limiting screen time: Avoiding screens (phones, tablets, computers, TVs) at least an hour before bed reduces exposure to blue light. Blue light disrupts your body's natural sleep-wake cycle and makes it more challenging to fall asleep and stay asleep.
• Mindfulness and stress reduction: Practices such as yoga or mindfulness meditation can help reduce stress and promote relaxation, making it easier to fall asleep. Zero gravity meditation using a zero gravity recliner deepens your relaxation and may make it easier for you to fall asleep.

Long-Term Chronic Insomnia Treatment Options

Long-term treatment for chronic insomnia focuses on addressing underlying issues and promoting sustained improvements in sleep quality over time. This is to not only improve current sleep patterns but also prevent future episodes.

Some long-term chronic insomnia treatment options are:

• Cognitive behavioral therapy for insomnia (CBT-I): CBT-I is widely considered the best treatment for chronic insomnia in the long term. It helps identify and change thoughts and behaviors that contribute to sleep problems, leading to sustained improvements in sleep quality.
• Lifestyle adjustments: Adopting healthy lifestyle habits like staying active, maintaining a healthy diet, and managing stress levels contribute to improved sleep quality over the long term. They serve as a versatile chronic insomnia treatment option now and over time.
• Underlying health condition treatment: Chronic insomnia can be linked to underlying health issues such as depression, anxiety disorders, or chronic pain. Treating these conditions can improve sleep quality and double as a preventative chronic insomnia treatment.
• Sleep restriction therapy: This type of therapy involves limiting the amount of time spent in bed to match the actual amount of time spent sleeping. Over time, this can help improve sleep efficiency and consolidate sleep.

It's important to work closely with your doctor or a sleep specialist to develop a treatment plan that is tailored to your individual needs and circumstances to determine the best treatment for chronic insomnia for both the short and long term.

Chronic insomnia can have a negative impact on your quality of life, but it’s a condition that can be managed and treated. By understanding the root cause and incorporating these techniques into your daily routine, you could improve your sleep and overall well-being. Remember, finding the right chronic insomnia treatment may require some trial and error, so don't be discouraged if your progress is gradual.

Disclaimer: This content is not medical advice. Please consult with your healthcare professional when considering implementing changes to your health or workout routines to ensure it’s compatible with your needs.

Additional Sources

1. https://www.nhlbi.nih.gov/health/insomnia
2. https://www.healthline.com/health-news/it-might-not-be-the-coffee-that-causes-you-to-wake-up-during-the-night