Do This Instead
Before you buy darker blackout curtains, try these expert tips
If you don’t have chronic insomnia yourself, I bet you know someone who does. About one in ten adults have chronic insomnia by the strictest diagnostic criteria. But if you ask everyone visiting a primary care doctor, one in three will have it. In my own clinic, the average patient has had chronic insomnia for 15 years before finding their way to me because they didn’t know there were treatment options other than Ambien and sleep hygiene.
That’s because most doctors’ go-to for treating insomnia are Ambien (and other prescription sleep medications) and sleep hygiene. As a psychologist and not a medical doctor, it’s not my place to talk in-depth about medications. But I can talk to you about sleep hygiene.
I’m sure you’ve already heard some things about it. Here’s what the National Sleep Foundation recommends (slightly paraphrased):
- Avoiding stimulants such as caffeine and nicotine close to bedtime
- Exercising, but not too close to bed time
- Steering clear of food that can be disruptive right before sleep
- Ensuring adequate exposure to natural light
- Establishing a regular relaxing bedtime routine
- Making sure that the sleep environment is comfortable by using blackout curtains, keeping it cool, and banning all screens
