Another study found lavender to be especially useful in promoting and sustaining sleep. The study reported that a mixture of essential oils reduced sleep disturbance and increased well-being in older adults.
However, in the United States, no laws are in place to regulate aromatherapy, and no license is required for practice. Find out more about safe and healthy home remedies for insomnia. Insomnia is common during pregnancy, especially in the first and third trimesters.
Fluctuating hormones, nausea , and an increased need to urinate are some of the bodily changes that may keep you awake in early pregnancy. Pain — such as cramps and back discomfort — may also keep you awake. Your body is undergoing many changes, like an active metabolism and increase in progesterone, to accommodate the new life growing in you.
Contact your doctor about any new exercise routines , medications , or supplements you might be interested in. Get more information on insomnia during early pregnancy.
This information can help them determine the underlying causes of your sleep problems. You might be asked to:. A sleep log will give your doctor a picture of your sleep patterns. The doctor may also order medical tests or blood work to rule out medical problems that can interfere with your sleep. Sometimes a sleep study is recommended not for the diagnosis of insomnia but for confirmation if the clinician suspects an underlying sleep disorder such as obstructive sleep apnea.
There are two ways a sleep study may be carried out. One option involves an overnight stay at a sleep center. The second option would allow you to do the study at home, in your own bed.
Both sleep study options involve having electrodes placed on your body in various places, including your head. The electrodes are used to record your brainwaves to help categorize the states of sleep.
The results of your sleep study will provide your doctor with important neuroelectrical and physiological information. Learn which types of doctors may be able to help diagnose insomnia. Children can have insomnia, too — often for the same reasons as adults. These reasons might include:.
If your child has trouble falling asleep or staying asleep, or if they wake up too early, insomnia may be the reason.
According to the Cleveland Clinic , symptoms of insomnia in children may include:. Children will benefit from a consistent sleep schedule and good sleep hygiene. Reducing stress and avoiding screen time near bedtime will help as well.
They should not be taken for any longer. Some of these products can have side effects, for instance, they may make you drowsy. This could make it difficult for you to do certain things like drive.
A GP will try to find out what's causing your insomnia so you get the right treatment. Sometimes you'll be referred to a therapist for cognitive behavioural therapy CBT. Share on: Facebook Twitter. Show references Riggin, EA.
Allscripts EPSi. Mayo Clinic, Rochester, Minn. July 21, What is insomnia? National Heart, Lung, and Blood Institute. Accessed Sept. Insomnia fact sheet. Sleep-wake disorders.
Arlington, Va. Sleep disorders: The connection between sleep and mental health. National Alliance on Mental Health. Approach to the patient with sleep or wakefulness disorder. Merck Manual Professional Version. Natural Medicines. Sleep and aging. The more trouble you have with sleep, the more it starts to invade your thoughts.
Agonizing and expecting sleep difficulties only makes insomnia worse. If sleep worries are getting in the way of your ability to unwind at night, the following strategies may help. The goal is to train your body to associate the bed with sleep and nothing else—especially not frustration and anxiety.
Use the bedroom only for sleeping and sex. Move bedroom clocks out of view. Tossing and turning only amps up your anxiety. Get up, leave the bedroom, and do something relaxing, such as reading, meditating , or taking a bath.
The key is to recognize self-defeating thoughts and replace them with more realistic ones. Remember, learning how to stop worrying takes time and practice. You may find it helpful to jot down your own list, taking note of the negative thoughts that pop up and how you can dispute them.
You may be surprised at how often these negative thoughts run through your head. Be patient and ask for support if you need it. Many people with insomnia are able to fall asleep at bedtime, but then wake up in the middle of the night.
They then struggle to get back to sleep, often lying awake for hours. If this describes you, the following tips may help. Stay out of your head. Hard as it may be, try not to stress over your inability to fall back to sleep, because that stress only encourages your body to stay awake. To stay out of your head, focus on the feelings in your body or practice breathing exercises. Make relaxation your goal, not sleep. If you find it hard to fall back to sleep, try a relaxation technique such as visualization, progressive muscle relaxation, or meditation, which can be done without even getting out of bed.
Do a quiet, non-stimulating activity. Postpone worrying and brainstorming. If you wake during the night feeling anxious about something, make a brief note of it on paper and postpone worrying about it until the next day when it will be easier to resolve. Abdominal breathing. Breathing deeply and fully, involving not only the chest, but also the belly, lower back, and ribcage, can help relaxation.
Close your eyes and take deep, slow breaths, making each breath even deeper than the last. Breathe in through your nose and out through your mouth.
Progressive muscle relaxation. Make yourself comfortable. Starting with your feet, tense the muscles as tightly as you can. Hold for a count of 10, and then relax. Continue to do this for every muscle group in your body, working your way up from your feet to the top of your head. Mindfulness meditation. Sit or lie quietly and focus on your natural breathing and how your body feels in the moment.
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