Tips and tricks for tackling insomnia head-on

Written by: Khloe Mace

Editor’s Note: The following articles are written by counseling professionals from Counseling Services in partnership with the Southern Accent.

Insomnia is a common problem that can disrupt people’s lives. Quality sleep is crucial to good mental health, and insomnia can create issues with falling asleep, mid-night waking or waking earlier than desired.

Insomnia, which can affect anyone at any age, can be especially hard if you are a student in college. It can be difficult to know how to cope, but once you get an official diagnosis, there are many treatment options to explore. 

 The three types of insomnia are based on how long it lasts: transient insomnia, which lasts less than one month; short-term insomnia, which lasts between one and six months; and chronic insomnia, which lasts for more than six months, according to an article from Stanford Health Care. 

Insomnia falls into two main categories: primary insomnia, which occurs without any other underlying condition, and co-morbid insomnia, which results from a medical or psychiatric problem. Co-morbid insomnia can worsen the existing condition and is a much more common diagnosis, according to Stanford Health Care.

If diagnosed with insomnia, one treatment option to consider is cognitive behavioral therapy, which focuses on healthy sleep habits and ways to overcome sleep problems. Techniques such as relaxation exercises, light therapy and sleep restriction can be helpful. These therapies teach you how to stay away from the bed when it is not bedtime, how to practice muscle relaxation and how to reset your internal clock by the sun or other lights, according to an article from the Mayo Clinic.

Prescription medications, another treatment option, are usually recommended for long-term use but not for short-term relief. Over-the-counter sleep aids, including antihistamines, can make you drowsy but should not be used regularly due to their side effects, according to the Mayo Clinic article. Most doctors and specialists recommend that you try cognitive behavioral therapy before taking any medications. 

If you do not feel the need to visit a specialist or doctor, you can try some remedies at home to improve your sleep. Simple things such as creating a quiet and cozy sleep space or shifting your focus of attention can make a big difference in how well and how much you sleep. These small adjustments might help you get better sleep overall. Creating a healthy bedtime routine is also important because the way you enter into your rest can have a significant impact on the quality of your sleep.

Dealing with insomnia can be challenging, but improvement is likely, with the right treatment and guidance from professionals. You deserve to sleep well and feel great.