Non-Pharmaceutical Alternatives To Over The Counter Sleep Aids

Over the counter sleep aids are the go-to solution for millions fighting to get the sleep they need. As a short-term solution, these over the counter sleep aids are usually effective and relatively safe. However, they are not recommended for long-term use, as their efficacy decreases as users build up a tolerance to the medication. Two of the most effective alternatives to over the counter sleep aids and supplements are all natural lifestyle changes.

Meditation: There is strong evidence that meditation and mindfulness exercises can improve the quality of sleep and reduce or eliminate the need for prescription or over the counter sleep aids. Types of meditation include guided imagery, progressive muscle relaxation, and deep breathing, and this can be accompanied by music and/or aromatherapy. Meditation has been shown to improve sleep in older adults.

Cognitive Behavioral Therapy for Insomnia: Cognitive Behavioral Therapy (CBT) is a form of therapy designed to treat depression and other mental illnesses, but it has been shown to be effective at treating insomnia. In CBT, the focus is on identifying the thoughts and behaviors that are interfering with sleep. CBT can be done face-to-face with a therapist or in a group setting, but there are also many materials online to learn and apply the basics of CBT for yourself.

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