Insomnia is a common sleep related problem which is more of a symptom of another disorder than a condition that stands on its own. Many people think it will not be cured once it occurs, but with the help of natural lifestyle changes and modifications to behavioral patterns there is hope to insomniacs around the world. Sleep medications could be one of them, but they could be habit-forming. Here are the ways on how to really have a good night's sleep.
I. Stimulus Control Therapy
Back in the days when our ancestors had no electricity, they would wake up up at sunrise and sleep at sunset. But the advent of technology and electricity extended the sleeping time of ma therefore, making him stay up in the night much longer. Now that they more obligations to attend to, TV shows to watch and other forms of entertainment, people are finding it hard to fall asleep and stay asleep for long.
Sleep experts suggest using your bed only for sleep and sex. If you can't fall asleep within the next 20 minutes from the time you close your eyes, immediately get up and go somewhere else. It is recommended that you designate a spot in the house where you can think about your problems so that you'll be able to associate it with them.
For some overly sensitive people, watching TV in their bedroom will prevent them from falling asleep. Don't ever watch TV or use the computer before bedtime as it will stimulate your visual cortex.
Darkness lures everyone to sleep. Experts suggest turning off the lights hours before sleep so your body starts winding down before you actually fall asleep.
Your bedroom must be free from any form of disturbance. It includes the noise, the lights and the temperature. Use blinds to cover the lights, and make sure you have proper ventilation so you won't wake up because it's hot.
Establish a regular sleep schedule and stick to it for a week. You can't expect to see results overnight, so stick to it until it becomes normal. Also, don't be panicky when you can't sleep at once. Counting the hours you've lost will only agitate your mind, so get rid of your clock if you can.
II. Cognitive Behavioral therapy
There are people who suffer from insomnia with the thought that they can't sleep without sleeping pills. These people are not only suffering from insomnia, but also from negative thoughts they created. Cognitive Behavioral therapy is designed to help
people identify these mental blocks and negative behaviors that keep them from sleeping. It involves a counselor who will teach you how to determine the root causes of your insomnia, how to deal with stressful episodes and how to create an inviting environment suitable for sleep. Many people undergoing this therapy, combined with lifestyle changes, have shown good results and have improved the quality of their sleep. To undergo this therapy, you can visit a sleep center and ask for help.
III. Relaxation
Other people have found remedy in various forms of relaxation that will help them wind down mentally to forget about the stressful situations they had for the day.
Meditation, breathing exercises, tai chi and yoga are all helpful in calming the mind and also bring health benefits. If you will do strenuous exercises, do them in the afternoon and not within 2-3 hours prior to sleep, as it will stimulate you.
There are herbal remedies that are reportedly good in inducing sleep. It includes lavender, chamomile, valerian, hops, Passion Flower and lemon balm. The most popular among them is probably valerian. Used by Europeans for decades, it is known as "Nature's Valium" for its relaxing effects. However, studies have cast doubts on its efficacy and results are inconclusive.
Any herbal remedy will not work if you consumed caffeinated drinks hours before bedtime. Teas, coffee, chocolate, and drugs must be avoided. Also, don't drink a lot of fluids for you might wake up to urinate. This is true to people with nocturia, though there are other remedies for it other than limiting the fluid intake.
IV. Sleep Restriction Therapy
For some insomniacs, it is hard to fall asleep first with their minds racing. They may be in bed for 10 hours but stay asleep for 5 hours. In this type of therapy, patients are advised to reduce the number of hours they spend in bed to hours they spend in sleeping, until those hours are increased. For more information, go to your nearest sleep center.
V. Melatonin For Insomnia?
Another popular insomnia relief is melatonin, a hormone released by the pineal gland.
Melatonin levels are high during nighttime, and low during daytime. It is stimulated by darkness and is suppressed by light. Advertised heavily on the internet, it is believed to be an effective insomnia cure, especially since it is naturally produced in the body and is responsible behind the body's circadian rhythm. People think that as they get older, their melatonin levels decline. But how effective it really is remains to be thoroughly studied, as findings so far are mixed.
In one small study, however, it was found out that melatonin may help night shift workers sleep during the day. Dr. James K. Wyatt of Rush University Medical Center and his colleagues at Harvard Medical School assigned a group of people free from sleep disorders to be put on a 20-hour sleep-wake schedule, simulating a traveler crossing four time zones eastward every day. They were asked to take 0.3 or 5 mg of melatonin or a look-alike placebo pill 30 minutes before each scheduled sleep period, which lasted for 7 hours.
People who took melatonin had longer sleep time during the day when the body doesn't normally produce it, compared to those who took placebo, the study found out. But when they were given melatonin at night when the body produces its own melatonin, no added benefits were discovered.
Another factor that consumers must consider before buying melatonin is the fact that it is not FAD-approved. Its safety is not guaranteed, and its production is not closely monitored. Available forms in health stores may contain other substances and are untested for long-term use.
VI. Sleep Medications
So the abovementioned tips don't work, what now? Sleep medications may be your last resort when sleep is still elusive, but you should exercise caution. Don't view them as your main weapon against insomnia, because you will fail. While there are many of them in the market that seem promising, thanks to their companies' clever marketing strategies, sleep experts advise you to take them only in small doses, and only when all else fails. They are not for long-term use. Check for your doctor's advice before taking any drugs for possible interactions with other medications. They are habit-forming. Quit slowly or else you will suffer from rebound insomnia, the kind that will worsen when you stop taking them.
VII. Conclusion
While you may be experiencing sleepless nights, your insomnia can still be cured. Just go to a sleep center, ask for advice, and who knows, you'll be sleeping soundly again.
Dulce Azogue has sinced written about articles on various topics from Sleep Disorders, Disease & illness and Perfumes. Dulce Azogue is the owner of is the late. Dulce Azogue's top article generates over 8100 views. to your Favourites.