Both are thought to have effects on the brain that make it easier for you to fall asleep. One of the most popular remedies for insomnia is drinking warm milk or chamomile tea before bed. And a study published in the Asian Pacific Journal of Cancer Prevention found that back massages helped caregivers of cancer patients get better sleep while reducing stress hormones, blood pressure, pulse rate, and anxiety symptoms. Studies in other populations, including middle-aged women and heart disease patients, have also shown that lavender can improve sleep quality.
The treatment of sleep disorders consists of improving sleep habits, behavioral therapy, and identifying and treating the underlying causes.
How can I sleep with severe insomnia?
Over-the-counter sleep aids contain antihistamines that can make you drowsy, but they’re not meant for regular use. Use thick curtains or blinds to block out the light that could wake you up, or try sleeping with a sleep mask. Austin is a professional author and researcher who has covered sleep research and sleep products for over a decade. These tests can also be done during the day to measure your sleep latency or measure how long it takes for you to fall asleep and how you feel and act during the day.
You can locate CBT-i providers and verify their credentials with specific professional organizations, including the American Psychological Association, the American Board of Sleep Medicine, the Association of Behavioral and Cognitive Therapies, and the Society of Behavioral Sleep Medicine.