Insomnia Remedy
People who suffer from sleeping insomnia may face associated problems in different aspects of their life. The lack of sleep manifests itself in the form of poor concentration, memory problems, fatigue and irritability. There are several remedies for sleeping insomnia and not all of them involve taking drugs.
Develop good sleep habits
If you have trouble falling or staying asleep, you should try and develop good sleep habits. It is a good idea to sleep at the same time every night so that your body gets programmed to the routine. Stay active during the day and do not take unnecessary naps because this can interfere with your night time sleep. Do not consume alcohol, coffee and nicotine close to your bedtime. These stimulate the nervous system and cause erratic sleep patterns. Eat your dinner well before bedtime. A heavy meal can make you uncomfortable and interfere with sleep. The bedroom must be clean, dark and quiet so that you can sleep comfortably. Try to do something relaxing like taking a warm bath, reading a book or listening to music before you sleep.
Relaxation techniques
Techniques like visualization, yoga, aromatherapy, relaxing music etc can help one unwind and sleep well. Visualization involves imagining a relaxing scene before falling asleep. Yoga involves doing mediation, stretching, deep breathing etc so that the body is relaxed and prepared for sleep. Essential oils, especially lavender oil has been found to be very effective in inducing and promoting good sleep.
Cognitive Behavioral Therapy
This involves working with a therapist to identify lifestyle and physiological factors which are responsible for sleep problems.
Acupuncture
This insomnia remedy has been found to be effective in treating insomnia and promoting sleep
Herbal insomnia remedy
Herbs like valerian, chamomile, lemon balm etc have been used to soothe and de-stress the body and mind so as to induce and promote good sleep. Be careful about using any herbal insomnia remedy because some of them may leave harmful side effects.
Drugs
Several prescription and non-prescription drugs are used for the treatment of insomnia. These include:
Antihistamines- These substances block the action of histamines which induce wakefulness. Diphenhydramine and doxylamine are commonly used anti histamines for insomnia treatment.
Melatonin- This is a hormone which is secreted by the pineal gland of the brain. It regulates the body’s sleep-wake cycle and promotes good sleep.
Benzodiazepines and non-benzodiazepines– They are tranquilizers which help one relax and unwind. It relaxes the body and induces good sleep. Commonly used benzodiazepines are flurazepam, estazolam etc. Non benzodiazepines like eszopiclone, zaleplon are also used in treatment of insomnia. They work in much the same way as benzodiazepines.
Melatonin receptor agonists- These are useful in inducing sleep. They may not be very effective in helping one stay asleep.
Antidepressants- Sometimes insomnia may be associated with depression. In such cases antidepressants like trazodone are used. However, long term effects and risks are still being evaluated.
These are some popular remedies for insomnia. Several more are still in the pipeline. Eventually, good sleeping habits, healthy diet and exercise are the best ways to get good sleep.