Dr. Karima Magomedova, a sleep specialist and associate professor in the Department of Neurology at Dagestan State Medical University, stated that people suffering from insomnia can overcome it without medication.
According to her, people suffering from insomnia should not resort to medication immediately, as proper preparation for sleep may help resolve the problem.
The expert points out that cognitive behavioral therapy, which is recognized globally as the standard of treatment, is considered the most effective way to combat insomnia.
She says: "Insomnia can indeed be better controlled without medication. It's no wonder that cognitive behavioral therapy is the first line of treatment worldwide. Because it features a structured approach and is supervised by a specialist, but patients can greatly help themselves."
According to her, to overcome sleep problems:
- It is essential to follow a consistent sleep routine - going to bed and waking up at the same time every day, even on weekends.
- The bedroom should also be ventilated beforehand, and it should be made sure that the room is completely dark and quiet at night.
Avoid using electronic devices for one hour before bedtime.
- Avoid overeating before bed, but it is not advisable to go to bed hungry.
Relaxation techniques also help (breathing exercises, meditation, and progressive muscle relaxation). All of these can help relieve stress accumulated throughout the day.
