Insomnia is one of the common problems today that has a direct impact on physical and mental health. People who suffer from chronic insomnia often experience fatigue, lack of concentration, and reduced productivity. Sleeping pills can temporarily solve this problem; But today's man needs more practical methods to solve this problem. Insomnia treatment without drugs is done with many natural and scientific methods and has long-term and stable effects. **7 practical ways to treat insomnia without drugs** Insomnia treatment without drugs includes lifestyle changes, sleep patterns modification, relaxation techniques and scientific methods such as cognitive behavioral therapy. In the following, the best and most effective methods to improve the quality of sleep are introduced. Understanding the sleep disorder will help you to find the root of your illness. ### **1. Compliance with sleep hygiene** Sleep hygiene is a set of habits and behaviors that improve sleep quality. Compliance with these points plays an important role in the treatment of insomnia without medication. Create a regular sleep schedule Go to bed at a set time every night and wake up at a set time every day, even on holidays. This adjusts the body's biological clock and makes the brain naturally prepare for sleep. Limit naps Long naps during the day, especially after 3 p.m., can disrupt the sleep cycle. If you need to rest, short naps of 15 to 20 minutes are the best option. Creating a suitable sleeping environment, set the room temperature between 18 and 22 degrees Celsius. Use a standard and comfortable mattress and pillow. Keep the room dark and use thick curtains or a sleep mask. ### **2. Using relaxation techniques to reduce stress** Anxiety and stress are one of the main causes of insomnia. To treat insomnia without drugs, methods should be used to calm the mind and reduce everyday tensions. - **Meditation and mindfulness exercises:** Meditation can reduce the heart rate, reduce the amount of cortisol (stress hormone) and create mental peace. 10 to 15 minutes of meditation before bed will help you sleep better. - **Deep breathing exercises (method 4-7-8):** This technique reduces stress and prepares the body for sleep. Inhale for 4 seconds. Hold your breath for 7 seconds. Exhale for 8 seconds. Repeat this exercise 4 to 5 times. - **Progressive muscle relaxation:** In this method, contract each muscle group of the body for 5 seconds and then relax it. This helps to reduce muscle tension and prepare the body for sleep. ** Getting to know 5 types of insomnia ** There are different types of insomnia, each of which has its own causes and patterns. Knowing these types helps to better understand the problem and choose the right method to treat insomnia without drugs. ### **1. Acute insomnia (temporary)** Acute insomnia is usually caused by stress, sudden changes in lifestyle, or environmental factors such as noise, excessive light, or weather changes. This type of insomnia is usually short-term and may last for a few days to a few weeks. ### **2. chronic insomnia** If a person has trouble falling asleep or staying asleep at least three nights a week for more than three months, this condition is known as chronic insomnia. This type of insomnia can have serious negative effects on physical and mental health. ### **3. Primary and secondary insomnia** - Primary insomnia: occurs when there is no specific cause for insomnia and is usually caused by psychological factors or incorrect sleep habits. - Secondary insomnia: caused by an underlying disease such as anxiety, depression, chronic pain or thyroid problems. ### **4. psychophysiological insomnia** This type of insomnia occurs when a person becomes anxious due to worrying too much about sleeping, and this causes the continuation of his sleep problem. ### **5. Insomnia related to incorrect sleep habits** Factors such as excessive use of mobile phones before sleep, caffeine consumption and not having a regular sleep schedule can lead to insomnia. Changing these habits can play an important role in treating insomnia without medication. **What are the reasons for lack of sleep or insomnia?** In order to choose the right method of treating insomnia without drugs, the main cause of insomnia must be identified first. The causes of insomnia may be related to psychological, physiological or environmental factors. In the following, the most important causes of insomnia are examined. 1. **Stress and anxiety:** Anxiety and chronic stress are the main causes of insomnia. Work worries, family problems, and social pressures can increase levels of the stress hormone, or cortisol, and lead to insomnia. Treating stress and anxiety with neurofeedback can solve this problem. 2. **Mental disorders:** Many mental problems such as depression, generalized anxiety disorder and bipolar disorder can cause chronic insomnia. 3. **Consumption of caffeine and stimulants:** Excessive consumption of tea, coffee, energy drinks and chocolate, especially at the end of the day, can lead to insomnia. Caffeine stimulates the nervous system and disrupts the sleep process. 4. **Physical problems and diseases:** Some physical diseases such as chronic pains, thyroid problems and respiratory problems can be a cause of insomnia. 5. **Improper sleeping environment:** The sleeping environment plays a key role in regulating the quality of sleep. Factors such as high light, ambient noise, inappropriate room temperature, and the use of inappropriate mattresses and pillows can contribute to insomnia. 6. **Excessive use of electronic devices:** Exposure to the blue light of mobile phones, tablets and computers before sleep reduces the production of melatonin (sleep hormone). This makes the brain not feel sleepy naturally and the person falls asleep later. 7. **Disruption in sleep schedule:** Not having a regular schedule for sleeping and constantly changing sleeping and waking hours can cause chronic insomnia.