BETTER-SLEEP

Non-pharmaceutical remedies have been found to be as effective as medications for insomnia. Pharmaceuticals are normally only for short term use whereas non-pharmaceuticals such as cognitive therapies, which have lasting effects without side-effects, and natural cures can be used for any type of insomnia. Some of cognitive therapies are stimulus control, meditation, and paradoxical intention.

Stimulus control therapy has do do with controlling the sleep environment and is often referred to as sleep hygiene. With this therapy the bed is used for sleep only. If you are unable to sleep leave the bed room and perform a sedentary activity such as watching TV or meditating, meditation has been recommended as a sleep aid for over 2500 years. Set the alarm clock to the same time , no over-sleeping. Also limit the time allowed for sleep to induce mild sleep deprivation to assist with falling asleep quickly. This therapy usually last approximately three weeks.

Paradoxical intention is simple and may cure short term insomnia in one night. Instead of trying to fall asleep, try to stay awake. Sometimes we cannot fall asleep because we are worried that we cannot fall asleep, this creates performance anxiety. Basically giving ourselves permission to stay awake removes the pressure of trying to fall asleep, so that we can fall asleep.

Natural remedies include an over the counter dietary supplement called melatonin and the use of herbs. Melatonin is naturally produced in the body by the pineal gland, production is triggered by darkness. This hormone regulates the body’s day/night cycle. Taking melatonin at night should not affect you the next day and is not habit forming. Herbs such as medicinal marijuana, valerian, chamomile and lavender are used as sleep aids. Valerian studies have shown it’s moderate effectiveness. Some people suffering from insomnia suggest that the drinking of a cup of hot tea is in itself soothing. Chamomile and lavender are usually served as hot tea.