What Scientific research is telling us about non pharmacological treatment options for Insomnia?
Insomnia is an Inadequate or poor quality sleep;Difficulty falling asleep,Difficulty maintaining sleep, Waking up too early and Non-refreshing sleep.
Cognitive Behavioural Therapy-Insomnia
Psychological and behavioral treatments for chronic insomnia include a variety of nonpharmacologic .CBT-I is generally regarded as the treatment of choice, has the most evidence available in the literature and Strongly recommended . A Combination of:,Sleep hygiene,Stimulus control, Relaxation therapy,Cognitive therapy and Sleep restriction could be effective in Chronic insomnia
Changing misconceptions about sleep need to be addressed prior to recommending behaviour change.There is a large evidence base to support the use of behavioural and psychological treatments, particularly CBT-I for patients with insomnia disorder
Exercise
Exercise regimens of 60 minute sessions 4-5 times per week for 8-12 weeks can improve sleep quality in people with primary insomnia
Reference
A systematic literature review and meta-analysis of the clinical effects of aroma inhalation therapy on sleep problems
Cheong MJ, Kim S, Kim JS, Lee H, LyuY-S, Lee YR, Jeon B, Kang HW. Medicine 2021. Mar 5;100(9):e24652.