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Quick, Effective Solutions for Rebound Insomnia

Rebound insomnia is a very special type of insomnia that accompanies sleep medication treatment. Eventually, at some point, you are probably going to want to stop taking either a prescription or over-the-counter sleep aid for your insomnia. Staying on these medications long-term can cause serious health problems, like a decline in your cognitive ability or the development of brain diseases such as dementia. Unfortunately, many people who stop taking sleep medications go right back to suffering the same insomnia symptoms they had before - if not worse. In this article, we'll discuss rebound insomnia, long-term treatments that can be more effective than medication, and even some quick solutions you can start implementing tonight in order to get better sleep.

What is Rebound Insomnia?

If you are planning to stop taking the sleep medication you are currently on, or if you have recently stopped taking one, then you may be vulnerable to rebound insomnia. Rebound insomnia is a return of, or worsening symptoms of the insomnia that made you resort to sleep medication in the first place. And it isn't just prescription sleep aids that cause rebound insomnia. People who take over-the-counter sleep aids for longer than 2 weeks at a time also leave themselves vulnerable to developing rebound insomnia.

There are two very important things to consider when evaluating your risk of developing rebound insomnia: the half-life of your particular sleep medication, and the dosage you were taking before you decided to stop. The shorter the half life, the more quickly and abruptly your body will start feeling the withdrawal effects. Sleeping pills with a longer half-life will gradually trickle out of your system, giving your body more time to adjust and return to its natural sleep cycle. Furthermore, the higher the dosage you were on before you stopped cold turkey, the harder it will be to avoid developing rebound insomnia. This is because higher doses of any sleep medication - even the pills you can buy without a prescription - will have a more profound effect at suppressing your body's natural ability to regulate its own circadian rhythm.

Rebound Insomnia Treatment

If you want to make sure you really nip your insomnia in the bud, you're going to need to invest time, effort, and maybe even some money into a form of treatment that works. These methods may not be as convenient as a quick fix, but trust us when we say that getting the best sleep possible is a worthwhile investment in your health, wellness, and quality of life.

Cognitive Behavioral Therapy (CBT) Treatment

Despite all the progress our society has made in recent years, there is still a lot of stigma around seeing a therapist, regardless of the reason why. But the truth is that for most people, insomnia is usually a mental health issue. A quality, professional therapist will be well versed in a variety of techniques that can help you sleep better at night. They can also help you get to the root of any worries you might be facing that are causing you to lose sleep. Figuring out why your restless mind won't rest and learning ways to change your thought patterns at bedtime is essential for overcoming both regular and rebound insomnia.


Modern-day hypnosis is its own unique form of therapy which focuses on helping people train away bad habits. Although most people may associate it with a hokey or embarrassing sideshow act, professionally done hypnosis can help people overcome things like insomnia, types of addiction, or even debilitating phobias. Hypnosis is especially useful for people whose insomnia comes from anxiety or rumination (racing thoughts which distract your brain from relaxing into a sleep state at night). Hypnosis shifts your consciousness from an active, alert state into a calmer, more relaxed realm. In this mental space, it becomes much easier to relax all the way into a deep, restful slumber.

Start an Exercise Routine

We know, there are all sorts of excuses why you just simply can't start exercising. You're too busy; you have a full-time job and a family to take care of. You're a shift worker, and most of your local gyms aren't open when you're available to exercise. It's too hard, or it's too boring, or you don't like to sweat. But the bottom line is that if you don't start a regular exercise routine, you're going to have a very difficult I'm overcoming your insomnia problems. Even as little as taking a 20 minute walk three to four times a week can help put a dent in your insomnia problems. But what you should really focus on is a combination of cardio and weight training (assuming, of course, that you are physically capable and your doctor says it's okay).

Herbal Sleep Aids

You could try taking an herbal sleep aid instead of a prescription or over-the-counter sleeping pill. Herbal sleep aids incorporate natural botanicals, amino acids, and synthetic versions of hormones that your body naturally produces (such as melatonin). When put together in a high quality herbal sleep formula, all of these ingredients recreate the physiological processes that happen in your body when it prepares itself for sleep. Unlike chemical sleep medications, they are non-habit-forming and they don't down-regulate your body's natural ability to put itself to sleep at bedtime.

Quick Tips For Better Sleep Tonight

If you're reading this article right now because rebound insomnia is a present problem, then you may feel frustrated and desperate for a solution you can Implement immediately. Take a look at this short list of suggestions which can help you calm your mind and body for better rest tonight:

Also see our Sleep Hygiene Do's and Sleep Hygiene Dont's articles.

We know it feels like overcoming rebound insomnia is impossible. But there is hope. If you follow even a few of the tips we've outlined so far in this article, then you're well on your way back to the days when you could get a healthy night's sleep effortlessly. Trust us - we're speaking from experience!