Insomnia can be caused by a few things. I had small bought of it a few years ago due to thyroid hormones being off and anxiety. That cannot be cured without a dr (well anxiety can in part, but the whole cannot). So I think it's a good idea to rule out any hormonal issues or other medical problems that can cause insomnia, because many hormones can really mess with you. Which means seeing a dr.
Besides that I can only tell you what has helped me- exercise, proper diet, and stress management.
I have had intractable insomnia for more years than I wish to count. But lately I am having some success in curing it. Note: this may work only for me..
I take one drop of Lugol's 5% solution (potassium iodide) in water every day. About one hour before I go to bed I take one ashwagandha capsule, one 500 mg. vitamin B5 capsule and one 1mg melatonin tablet (which I place under my tongue). When I go to bed I take a second melatonin tablet.
It takes a week or so for the effect of the iodine to become really effective.
I started using iodine with another drug which is illegal in my country, however the name is written in Russian and my russian is fairly bad so I can't translate it. It helps really, I've slept for the past week so nicely I am happy and really can enjoy my life a lot more! Only side effects of the russian drug is that it makes you feel like vomiting in the morning, but it's worth it for me!
And pilotskyhawk I do recommend you seeing a doctor if that's possible for you!
For chronic insomnia the first step would be to rule the causes for insomnia like sleep disorders. Next it is treated with both medical and non medical therapy. Medical (sedatives) are given in the temporary initial phase, this is combined with non medical measures like sleep hygiene, relaxation therapy, stimulus control, and sleep restriction which are referred to as cognitive behavioral therapies. As the non medical measures help to restore your sleep rhythm, the sedatives are withdrawn. Please consult your primary care physician if problem persists.
In the meantime, follow good sleep hygiene measures like going to bed at the same time, waking up at the same time, avoidance of alcohol, smoking and caffeinated beverages. Maintain warm, comfortable bedroom environment and engage in relaxing activities like a warm bath before bed time. This promotes sleep.
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