
Those who want to quit sleeping pills should prepare themselves to cope with the side effects that may occur from quitting sleeping pills. They should start by gradually reducing the dosage of sleeping pills to allow the body to gradually adjust and not feel pain, along with adjusting behavior as follows:
- Sleep hygiene instruction : Adjust sleep behavior by going to bed and waking up at the same time to create good sleep habits, help with quality sleep and prevent insomnia from getting worse.
- Stimulus control : Keep your bedroom clean and free from distractions. Turn off the lights in the room to make it completely dark. Turn off your mobile phone to prevent noise or blue light that can disturb your sleep. Keep the room temperature low to help you sleep well.
- Sleep restriction by limiting sleep by practicing sleep compression to treat insomnia and restore the body’s functions by creating a drive to sleep.
- Relaxation training : Practice meditation, breathing exercises, and muscle relaxation to help your body and mind relax.
- Lifestyle modification, such as regular exercise to make the body feel tired and want to rest, reduce the consumption of caffeinated beverages, tea, coffee, especially after noon, reduce sugar intake, avoid eating before bedtime, and drink enough water per day.
- Cognitive behavioral therapy (CBT) is a psychotherapy that involves talking to a psychotherapist or a specialist with experience to manage negative emotional states and thought processes, as well as learning and adjusting positive thinking, along with effective problem-solving methods that can be applied in real life to create positive feelings about oneself and be ready to build confidence in one’s potential and be someone who sees self-worth.
Establishing good sleeping habits can help you sleep better.
Sleeping is a basic activity that is essential for good health. The brain and body use this time to nourish and repair the parts of the body that are being used to be more efficient. Getting enough sleep helps restore the body and mind, helps you feel refreshed, and has a positive effect on your mood the next day. However, there are many people who have trouble sleeping and decide to use sleeping pills. But are these sleeping pills really safe? Many people who use sleeping pills long-term often become addicted to them and cannot sleep without them. ทางเข้า UFABET สำหรับสมาชิกใหม่ สมัครวันนี้ รับโบนัสฟรี Trying to stop using sleeping pills may cause withdrawal side effects as a result of stopping sleeping pills suddenly, which affects daily life.
The best treatment for insomnia is to create good sleep habits. Natural sleep training, along with gradual discontinuation of sleeping pills and systematic insomnia treatment with a specialist doctor will help you sleep better and have good physical and mental health to return to living a quality life again.