Also indexed as:Sleeplessness
Tired of insomnia? Fortunately, there are alternatives to counting sheep to help you get a healthy night’s sleep. According to research or other evidence, the following self-care steps may be helpful.
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Tired of insomnia? Fortunately, there are alternatives to counting sheep to help you get a healthy night’s sleep. According to research or other evidence, the following self-care steps may be helpful.
- Create a restful place to sleep
Remove or block noise, light, and other distractions, and make sure your mattress is comfortable for you
- Cut coffee and other stimulants
Eliminate or cut down on drinks and foods that have caffeine, ephedra, or pseudoephedrine; work with your doctor to find alternatives if you take medication with any of these ingredients
- Learn to relax
Relaxation tapes and other self-help tools or a counselor experienced in treating insomnia can help you let go of tension
- Get some over-the-counter relief
Try doxylamine (Unisom) or diphenhydramine (Sominex, Nytol) as a temporary sleep aid
- Check out valerian
To fall asleep quicker and enjoy deeper sleep quality, take 300 to 600 mg of a concentrated root extract 30 minutes before bedtime, with or without other relaxing herbs such as lemon balm and passion flower
- Talk to your doctor
Zolpidem (Ambien), eszopiclone (Lunesta), and temazepam (Restoril) are often prescribed to treat insomnia
These recommendations are not comprehensive and are not intended to replace the advice of your doctor or pharmacist. Continue reading for more in-depth, fully referenced information.
About This Condition
Insomnia refers to a prolonged inability to get adequate sleep. Not getting a good night’s sleep can
result from waking up in the middle of the night and having trouble getting back to sleep. It also occurs
when people have a hard time falling asleep in the first place. Insomnia can be a temporary, occasional, or
chronic problem.
Symptoms
Sleep-onset insomnia refers to the inability to fall asleep initially. Sleep-maintenance insomnia refers to the inability to stay asleep, with one or more awakenings during the night.
Healthy Lifestyle Tips
A steady sleeping and eating schedule combined with caffeine avoidance and counseling sessions using behavioral therapy has reduced insomnia for some people, as has listening to relaxation tapes.1
The effect of exercise on sleep has not been well studied. However, some healthcare practitioners recommend daily exercise as a way to reduce stress, which in turn can help with insomnia.
A naturopathic therapy for insomnia is take a 15- to 20-minute hot Epsom-salts bath before bedtime. One or two cups of Epsom salts (magnesium sulfate) in a hot bath are thought to act as a muscle relaxant.
Smokers are more likely to have insomnia than nonsmokers.2 As with many other health conditions, it is important for people with insomnia to quit smoking.
Holistic Options
Insomnia can be triggered by psychological stress. Dealing with stress, through counseling or other techniques, may be the key to a better night’s rest. Many trials have shown that psychological intervention can be helpful for insomnia.3 A combined program of counseling, sleep restriction methods (i.e., the only time spent in bed is when sleeping), and control of stimuli that might interfere with sleep, significantly increased sleep time in a group of people with insomnia.4
Acupuncture may be helpful for insomnia, possibly by increasing production of calming neurotransmitters such as serotonin and other substances.5 A preliminary trial found one acupuncture treatment daily for seven to ten days resulted in complete recovery of normal sleep in 59% of patients and partial recovery in 21%.6 A controlled trial treated patients with either acupuncture or fake acupuncture (insertion of needles at non-acupuncture points). The patients receiving true acupuncture had significant improvements in a laboratory measure of sleep quality compared to the placebo group.7 The treatment of insomnia with auricular (ear) acupuncture may provide similar benefits to people with insomnia, according to a preliminary trial.8 However, double-blind trials are necessary to conclusively determine the value of acupuncture in treating insomnia.
Eating Right
Diet is the key to managing many diseases and to improving general quality of life. For this condition, scientific research has found benefit in the following healthy eating tips.
| Recommendation | Why | Get started |
|---|
| Try some carbs before bed | Doctors will sometimes recommend eating a slice of bread or some crackers before bedtime, which may reduce anxiety and promote sleep. | |
|
| Cut the caffeine | Stop drinking coffee and tea, and avoid other caffeinated products to avoid night-time restlessness. | |
|
| Uncover allergies | Food allergy may also contribute to insomnia. Work with a knowledgeable practitioner to discover potential sensitivities. | |
|
| Drug | Common brands | |
|---|
| Zolpidem | Ambien
Ambien CR
| |
| Eszopiclone | Lunesta
| |
| Temazepam | Restoril
| |
| Diphenhydramine | Benadryl Allergy Kapseals
Benadryl Children's Allergy
Nytol
| |
| Doxylamine | Aldex AN
Unisom Nighttime Sleep-Aid
| |
| Estazolam | Prosom
| |
| Flurazepam | Dalmane
| |
| Triazolam | Halcion
| |
| Zaleplon | Sonata
| |
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The information presented in Aisle7 is for informational purposes only. It is based on scientific studies (human, animal, or in vitro), clinical experience, or traditional usage as cited in each article. The results reported may not necessarily occur in all individuals. Self-treatment is not recommended for life-threatening conditions that require medical treatment under a doctor's care. For many of the conditions discussed, treatment with prescription or over the counter medication is also available. Consult your doctor, practitioner, and/or pharmacist for any health problem and before using any supplements or before making any changes in prescribed medications. Information expires June 2013.
