Insomnia

by Mike August 10, 2011

Some Alternative Cures for Insomnia

Non-pharmacological strategies are superior to hypnotic (pharmacological) medication for insomnia because tolerance develops to the hypnotic effects. In addition, dependence can develop with rebound withdrawal effects developing upon discontinuation. Hypnotic medication is therefore only recommended for short-term use, especially in acute or chronic insomnia. Non pharmacological strategies however, have long lasting improvements to insomnia and are recommended as a first line and long term strategy of managing insomnia. The strategies include attention to sleep hygiene, stimulus control, behavioral interventions, sleep-restriction therapy, paradoxical intention, patient education and relaxation therapy. Reducing the temperature of blood flowing to the brain slows the brain's metabolic rate thereby reducing insomnia.

EEG biofeedback has demonstrated effectiveness in the treatment of insomnia with improvements in duration as well as quality of sleep.

Cognitive Behavioral Therapy for Insomnia:

A recent study found that Cognitive Behavioral Therapy for Insomnia (CBT-I) is more effective than hypnotic medications in controlling insomnia. In this therapy, patients are taught improved sleep habits and relieved of counter-productive assumptions about sleep. Common misconceptions and expectations that can be modified include: (1) unrealistic sleep expectations (e.g., I need to have 8 hours of sleep each night), (2) misconceptions about insomnia causes (e.g., I have a chemical imbalance causing my insomnia), (3) amplifying the consequences of insomnia (e.g., I cannot do anything after a bad night's sleep), and (4) performance anxiety after trying for so long to have a good night's sleep by controlling the sleep process. Numerous studies have reported positive outcomes of combining cognitive behavioral therapy for insomnia treatment with treatments such as stimulus control and the relaxation therapies. Hypnotic medications are equally effective in the short-term treatment of insomnia but their effects wear off over time due to tolerance. The effects of CBT-I have sustained and lasting effects on treating insomnia long after therapy has been discontinued. The addition of hypnotic medications with CBT-I adds no benefit in insomnia. The long lasting benefits of a course of CBT-I shows superiority over pharmacological hypnotic drugs. Even in the short term when compared to short-term hypnotic medication such as zolpidem (Ambien), CBT-I still shows significant superiority. Thus CBT-I is recommended as a first line treatment for insomnia.

Natural sleep supplements:

There are a number of natural and herbal remedies that have been shown to help with insomnia. The research on many of these supplements has yielded mixed results, but that is because herbal remedies are more subtle than prescription drugs and affect everyone differently. The key to finding an effective natural supplement is to keep trying different ones until you find the supplement that works for you. Rather than taking multiple supplements at once, try one for about a month, and then move on to the next one if the first does not work.

Valerian:

Extract from valerian root has been used for centuries to treat insomnia and nervousness. The exact nature of valerian's effectiveness is not known, but experts suggest that the root actually contains numerous organic compounds that may combine to create the supplement's sleep-encouraging effects.

Melatonin:

Melatonin is actually a natural hormone produced in the brain and is thought to help regulate the body's sleeping patterns. It is effective in treating minor sleep disorders such as jet lag and occasional insomnia, but it may not be the best choice for anyone who has chronic, nightly sleep issues.

Chamomile:

Chamomile is another herb that has been used for centuries to fight insomnia and to treat a variety of other health problems. A good chamomile tea is effective for calming the nerves and helping you feel relaxed at the end of the day. It is likely that its anti-insomnia effects result from this relaxation.

For more information:

http://theskinsociety.com/support/skin-care-glossary.html