According to the National Sleep Foundation almost six in ten Americans report having insomnia at least a few nights a week. If you have ever suffered from a sleepless night, you know insomnia just plain sucks. Insomnia is considered chronic if you have trouble either falling asleep or staying asleep for over a month.
A recent study by a Norwegian center for sleep disorders compared the effectiveness of behavioral therapy (CBT) with prescription sleep medication. They found CBT to be not only more effective but it has none of the icky side effects commonly associated with sleeping pills, like the sleepy hangover and associated impaired functioning the day after use. Plus CBT won't lose its potency since you won't build up a tolerance for it like medication - there is no golden pill.
Here are the components of the behavior therapy:
- Relaxation techniques (breathing exercises and meditation)
- Control over sleeping environment to reduce stimuli
- Restricting sleep hours - this makes it easier to fall asleep at bedtime
- Waking at the same time everyday - including the weekends
These seem easy enough to follow. If you suffer from insomnia it is also a good idea to avoid alcohol, caffeine and nicotine in the hours before bedtime.
Sweet dreams.....zzzz
Stiefel
Boots
Temperley London
I have horrible problems sleeping.I take sleepinol currently. Luckily i do not get any morning side effects. I also put this lotion on my arms and neck made for babies to fall asleep. it smells so good its made by Johnson and Johnson.
1Breathing exercises always work for me if I'm ever feeling too anxious to sleep. They really center your mind and relax your whole body. And the next thing you know, your alarm clock is buzzing for you to wake up. Seriously.
2I've been on three different sleeping meds over the past 3 years, but the best sleep I've ever had is the sleep I've having now - with no meds - just Valerian (herbal) and relaxation techniques. I feel so much better (not groggy during the day, more "restful" sleep) since I've been off the medication - I recommend taking time to change lifestyle and stimuli before going the medication route. Thanks for the post, Fit!
3Good post. I've just recently turned to meditation and brain wave therapy and they've really helped with those restless nights.
4I've tried various sleep meds too jke, and I've found that taking melatonin and valerian and drinking sleepy tea work better for me. I feel like my body always builds up a resistence to any medication that I have tried and they eventually stop working.
5I used to think I had isomnia, but that went away when the kids came into my life (okay, AND I quit drinking caffeine late).
I guess I'm one of the *lucky* ones... all my stress gives me the ability to pass out anytime I sit more than a couple minutes.
6What is sleep tea? I have a very hard time falling asleep and once I do I wake up every 30 minutes. I have been wanting to see the doctor, but keep thinking it will get better. It is really hard because I feel tired everyday and then finally after 4 or 5 days I guess my body gets so exhausted that I just sleep forever and am even more tired.
7My roommate in college was a terrible sleeper, but I think she almost created the problem herself. She was convinced that she couldn't sleep if there was any light or noise in the room or if the temperature was wrong or if she ate the wrong foods... She would get to obsessing over whatever was "wrong" which I think ultimately was what kept her awaake, rather than the actual stimuli itself.
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