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Insomnia
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
- 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
Also indexed as:
- chronic insomnia,
- difficulty falling asleep,
- difficulty sleeping,
- insomnia,
- problems sleeping,
- sleep disorder,
- sleep problems,
- sleeping problems,
- sleeplessness
About this treatment
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.
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. 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.
Acupuncture may be helpful for insomnia, possibly by increasing production of calming neurotransmitters such as serotonin and other substances. 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%. 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. The treatment of insomnia with auricular (ear) acupuncture may provide similar benefits to people with insomnia, according to a preliminary trial. However, double-blind trials are necessary to conclusively determine the value of acupuncture in treating insomnia.
Last Review: 05-11-2011
Copyright © 2011 Aisle7. All rights reserved. www.Aisle7.net
Learn more about Aisle7, the company.
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 2011.
© 1995-2011 Healthwise, Incorporated. Healthwise, Healthwise for every health decision, and the Healthwise logo are trademarks of Healthwise, Incorporated. This information does not replace the advice of a doctor. Healthwise, Incorporated disclaims any warranty or liability for your use of this information. Your use of this information means that you agree to the Terms of Use. How this information was developed to help you make better health decisions.
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