How to fight against insomnia without medication

¿Insomnia? Perhaps you might be interested in trying behavioral therapy: researchers have shown that people with insomnia who receive cognitive behavioral therapy manage to reduce anxiety, depression and fatigue, in addition to improving concentration during the day.

The results are even better in these patients than in those who take pharmacological therapy, according to Scientific American, who has echoed the research that demonstrates this and that has been published in Behavior Research and Therapy.

A team from the Laval University, in Quebec, wanted to verify the effect of cognitive therapy in patients with insomnia and invited a group of 160 adults with this pathology to participate in a six-week program. These people were divided into two groups: a control group with a pharmacological therapy and a research group.


Pills against insomnia?

At the end of the experiment, both groups claimed that they slept better, but those users who had participated in cognitive behavioral therapy mentioned "a significant decrease in the effect of insomnia on daytime performance, memory, concentration and quality of life, in addition to a reduction in anxiety, depression and fatigue, "they explain.

"Show that cognitive behavioral therapy not only improves sleep, but also improves daytime performance and the quality of life, is very important, "says the study's lead author, Carles Morin, who says that this" should give hope to patients with chronic insomnia. "


This novelty is very important in Occidental countries where more and more people suffer from this pathology. Specifically in Spain, more than 4 million Spanish adults suffer from chronic insomnia, and between 25-35% of the adult population suffers from it temporarily, according to data from the Spanish Society of Neurology published in 2015.

The causes of insomnia

Insomnia occurs for various reasons, although the main ones are related to "the mental diseases, the adverse effects of medications, smoking or excessive consumption of caffeine and alcohol, "they explain in Scientific American.

Also, insomnia "is more common with age and it affects women more than men, "they say, adding that stress, shift work and frequent trips through different time zones make it even worse.


We speak of an important health problem because, in its chronic form, it has been associated with a reduction in the quality of life and it has been observed how it also affects daily performance, cognitive and memory deficits, anxiety and depression problems, as well as problems of hypertension, diabetes, obesity, "with what that supposes for the health and for the appearance of other diseases", warn the experts of the Sleep Group of the SEN.

The current pace of life and the aging of the population They also make insomnia an increasingly common disorder. "Currently, and in its different variants: conciliation, fragmentation or maintenance, early awakening, a sensation of restless and paradoxical sleep, is the main reason for consultation in sleep," says the coordinator of the group, Dr. Hernando Pérez Díaz. .

How to avoid insomnia?

To avoid insomnia, experts recommend carrying a regular life rhythm keeping the sleep and meal schedules stable. They also advise taking advantage of light cycles to adjust schedules; avoid external agents that may bother rest and avoid copious meals and stimulant drinks, especially before sleep.

Sport is another of the recommendations, which joins that of carrying a active lifestyle; Do not take medication to sleep without first consulting a specialist, and consult with experts if you think you may have a sleep disorder.

Damián Montero

Video: How To Treat Insomnia Naturally Without Medication Fix Sleeping Problems | Best Way To Sleep Better


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