Consider Medical Treatments and Behavioral Techniques

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Instructions

Consider Medical Treatments and Behavioral Techniques

1. While some of us may prefer the naturalistic suggestions given above, a sizable portion of insomniacs cry out, "Just drug me! Give me some pills and knock me out!" Here are some interventions you can use to help bring the onset of sleep.
   
   As we stated before, those with transient insomnia get the greatest benefit from sleeping pills. As a general rule, take them for the shortest time and in the lowest doses as possible. You must be extremely careful with sleeping pills; they only remain effective for two to three weeks, at which point you may develop a tolerance for (or an addiction to) them.
   
   The most commonly prescribed pills come from the benzodiazephine family; however, they do tend to have side effects, including a "hangover" feeling, motor-coordination problems, memory loss and low levels of alertness. Many Americans, nevertheless, seem to believe that the benefits outweigh the drawbacks--as many as 5 to 8 percent of the adult population in Western countries uses sleeping pills more than once a week.
   
   Some regard melatonin as a more attractive alternative to sleeping pills because your pineal gland naturally secretes melatonin in the dark. Taking melatonin supplements became popular in the early '90s, when doctors found it instrumental to the onset of sleep.
   
   As little as .1mg can enhance sleep, so taking 1 to 3mg an hour or so before bed will surely do the trick. Supposedly, melatonin supplements will not interfere with sleep quality, memory or next-day performance in the way pills do. Furthermore, it does not lose its effectiveness in the long run. You can pick up some tablets in any health-food store, but remember that scientists are still testing the effects of the stuff. Melatonin is a hormone, and any teenager can tell you that hormones can get complicated.
   
   The next suggestion is the herb valerian. Quite popular in Europe and available in health stores, valerian improves sleep quality without causing a hangover effect. Just steep about 300 to 400mg of the root in hot water for tea 30 minutes before bedtime. Other popular herbs include skullcap, passion flower, California poppy and lemon balm.
   
   There's also a possibility the problem is purely mental. If that's the case, here are some options:
   
   Experiment with relaxation and meditation techniques at bedtime to reduce body tension and relieve the muscles. Talk a partner/spouse into giving you a slow massage as treatment for your insomnia. Also, some people find sex prior to bed relaxing.
   
   Some more drastic/extreme techniques include sleep restriction or light therapy. For sleep restriction, limit yourself to only a few hours of sleep a night and gradually increase the time you allot. You basically exhaust yourself until you can sleep normally. On the other hand, light therapy works under the premise that your internal clock is out of whack and just needs to be reset to reflect the actual time of day. For example, if you wake up too early, expose yourself to bright light in the evening, thereby convincing your body to get tired later that night and sleep later the next morning. If you go to sleep too late, light exposure in the morning serves the same purpose.
   
   Cognitive therapy is another option. Many people have dysfunctional attitudes about sleep that can lead to a vicious spiral. If you're nervous about sleep, you cannot relax long enough to get it. In this case, a therapist can talk through your concerns with you, bring your harmful attitudes to the surface and give you a new sense of control.

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