Easy Ways to Treat Insomnia: Without the Sleeping Pills

Sleep deprivation implicate several of declining physical functions, ranging from low concentration to weaken the immune system.

However, that does not mean we have to rely on sleeping pills when the insomnia attack.

The most common causes of insomnia are anxiety, stress, and poor sleep habits.

“Chronic insomnia affects about 6-7 percent of men aged 20-40 years,” said Hrayr Attarian, Medical Director of Sleep Gorders Center, USA.


Many men take sleeping pills to sleep. However, this is not recommended as a first aid for insomnia.

Sleeping pills are also classified as hard drugs that must be prescribed by a doctor.

Before being tempted to try sleeping pills, find out the simple but effective ways to deal with insomnia:

1. Reading a book

Several times awake from sleepless nights and difficulty to sleeping again are things that are often experienced by insomnia sufferers.

Instead of just lying on a bed with eyes that can’t close, try to read a book.

“If you can’t sleep after 20-30 minutes, get out of your bed and move to another place, then do some relaxing activities,” Attarian said.

He also advised us to do other activities which are not related to work. For example, reading or listening to music. Stay away from gadgets because the blue light emitted from this device actually disrupts the production of the hormone melatonin.

2. Bed room are only for sleeping and making love

According to Vikas Jain, a specialist doctor on sleep medicine, insomnia arises from a habit factor. When we go to bed, we want the brain to have a simple decision, which is to fall asleep or having sex.

“If we use the bed to do 30 different things, the brain must find out what we want to do and that makes it difficult for us to sleep,” Jain said.

3. Consumption of melatonin-rich kiwi

Melatonin helps us tofall asleep. According to Jain, eating foods that rich in melatonin allows the body to sleep better.

Try fruits that are rich in melatonin like kiwi. Research has found that those who ate two kiwifruit one hour before going to bed for four weeks showed increased efficiency, both the quality and quantity of sleep.

4. Drink tart cherry juice

In 2018, research found that those who drank one cup of tart cherry juice twice a day for two weeks experienced an increase in sleeping time of 84 minutes.

Another way is to consume a glass of warm milk at about one hour before bedtime to invite the drowsiness.

5. Try relaxation techniques

A relaxed body is the key to have deep sleep. Therefore, Attarian advises us to avoid doing work that stimulates mental activity at 20 to 30 minutes before going to bed.

We recommend that we use this time for casual activities.

“Breathing exercises, mindfulness, meditation, and muscle relaxation help to sleep well,” he explained.

6. Early dinner

Conditions such as food coma also determine sleep quality. This food coma is a condition of sleep or extreme lethargy caused by consumption of large amounts of food, and makes us often wake up in the middle of the night.

“Try to have dinner 3-4 hours before going to bed,” Attarian said.

According to him, if we fill our stomach with lots of food while sleeping, especially foods that are full of fat, it can cause reflux or increase stomach acid which will disturb your sleep.

7. Get rid of the television from the room

According to Attarian, putting a television in the bedroom can aggravate the condition of insomnia. Sound and light emitted by television are stimulating the brain.