Insomnia

:For the novel by Stephen King, see Insomnia (novel); for the Norwegian movie and its American remake, see Insomnia (movie).

Treatment for insomnia

Many insomniacs rely on sleeping tablets and other sedatives to try to get some rest. Others use herbs such as valerian, chamomile, lavender, hops, and/or passion-flower.

Related Topics:
Sleeping tablet - Sedative - Herbs - Valerian - Chamomile - Lavender - Hops - Passion-flower

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Some traditional remedies for insomnia have included drinking warm milk before bedtime; taking a warm bath in the evening; exercising vigorously for half an hour in the afternoon; eating a large lunch and then having only a light evening meal at least three hours before bed; avoiding mentally stimulating activities in the evening hours; and paradoxically, making sure to get up early in the morning and to retire to bed at a reasonable hour.

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Traditional Chinese medicine practitioners have been treating insomnia sufferers for thousands of years. A typical approach may utilize acupuncture, dietary and lifestyle analysis, herbology and other techniques, with the goal to resolve the problem at a subtle level.

Related Topics:
Traditional Chinese medicine - Acupuncture - Herbology

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Although they may seem unscientific, many of these remedies are sufficient to break the insomnia cycle without the need for sedatives and sleeping tablets. Warm milk contains high levels of tryptophan, a natural sedative. Lavender oil and other relaxing essential oils may also be used to help induce a state of restfulness.

Related Topics:
Tryptophan - Lavender - Essential oil

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The most commonly used class of hypnotics prescribed for insomnia are the benzodiazepines. This includes drugs such as diazepam, lorazepam, nitrazepam and midazolam.

Related Topics:
Benzodiazepine - Diazepam - Lorazepam - Nitrazepam - Midazolam

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The more relaxed you are the greater the likelihood of getting a good night's sleep. Relaxation techniques such as meditation have been proven to help sleep. They take stress from the mind and body which leads to a deeper more restful sleep.

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Removing probable causes of insomnia

Please note that the advice given below is not a substitute for a professional medical specialist's advice.

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• Sufferers of insomnia should avoid all caffeine. Caffeine is often a factor in insomnia, including insomnia in night-shift workers. Caffeine is found in coffee, tea, yerba mate (Ilex paraguaiensis), guarana, cocoa, Kola nut (this includes all cola drinks); it is also found in "energy" sodas like Red Bull and similar, chocolate bars and other candy. Drink herbal teas or plain water instead of caffeine-containing liquids.
• The bedroom environment should be conducive to sleep. Some people are very sensitive to light while others are sensitive to noise. The bedroom should be dark and quiet at night.
• Try to avoid thinking of worries, fears and perhaps phobias. Such concerns are likely to prevent the mind from resting and may be exaggerated. It is a good idea to write down any particular worries that are bothering you, keeping a diary or noting down your emotions and thoughts can be very cathartic and any particular worries can be revisited and dealt with at a more appropriate time.

Write down plans for the next day, so you can go to sleep without fear of forgetting anything important.

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For phobias try to clear them from your mind and repeat positive thoughts or imagine calming scenes (relaxing by a beach, waterfall, a happy memory etc)

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• Calm, relaxing music can help as it gives you something neutral to focus on and some are reported to relax you by tuning your brain in to certain rhythms, allowing you to fall into a deeper sleep.
• Practice good sleep hygiene. Do not use the bed for too many activities besides sleep. Using the bed for reading, writing, watching TV and other such non-sleep-related activities will lower your association of the bed with sleeping. Similarly, try to keep to a regular schedule of what time to go to bed and what time to wake up. Try not to sleep during the daytime.
• Sleep apnea can be a cause of insomnia. While a visit to the doctor will help in the diagnosis or ruling out of sleep apnea, a definitive answer will have to come from a study at a sleep lab.
• Sometimes lack of sleep is indicative of an emotional problem that's not being dealt with. If a person is not happy with their lifestyle, or they are putting off problems that should be dealt with, it can often result in sleeping trouble. Just as the human body has nutritional requirements, all people have social and environmental requirements. Sometimes more social activities can help.
• Patients with depression may suffer from insomnia. A doctor can treat this, sometimes by changing or adding prescriptions.
• Obscure allergies, such as dairy allergies, can sometimes cause sleeping disorders. Other symptoms may be very mild, such as slightly stuffed sinuses. A nutritionist can make helpful dietary and supplement recommendations.
• If an alarm has been set, avoid looking at the clock during the night and cover the display if necessary. This prevents mental calculations of how much sleep has been lost so far and how little sleep can be obtained before the alarm will sound. Accepting that the amount of sleep obtained can only be determined upon waking, not while waiting to get to sleep, may also be beneficial.

A multifaceted approach

Most people who have cured their insomnia have done so by reviewing and experimenting with many different cures. Often, a combination of dietary and lifestyle changes is the most helpful approach. As with many similar health problems, a determined, across-the-board holistic approach to sleeping problems is the most effective solution.

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