Tricks to help you fall asleep if you have insomnia

There are many tricks to help you fall asleep.

There are around 80 different sleep disorders with the most common being insomnia.  Insomnia may mean you have a hard time going to sleep or that you have a hard time staying asleep. You will know if you are suffering from insomnia because you will remember tossing and turning or being awake at night.

The following habits and conditions are risk factors for developing insomnia:

• Poor sleeping environment (e.g., too noisy, too brightly lit, too hot, or too cold)
• Excess use of caffeine, alcohol, certain medications and drugs as well as some herbs
• Smoking or chewing tobacco
• Illness
• Obesity
• Anxiety, depression, or other mood disorder
• Stress, such as the death of a loved one or job pressure
• Unhealthy or irregular sleep routine
• Early or late-night bedtimes
• Traveling between time zones
• Daytime napping
• Shift work with a rotating schedule

Insomnia can be caused by emotional factors, many medications, some herbs, caffeine, and sometimes occurs for no apparent reason. An overactive imagination or physical pain may be causes. Finding the cause of insomnia is important to cure it. But there are many tricks for helping with insomnia while you are working on curing it.

Behavioral Treatments for Insomnia:
Progressive Muscle Relaxation (PMR) – This technique is practiced by tensing muscle groups and then  relaxing them.

Autogenic training – A relaxation method that calls for an individual to repeat a set of visualizations to induce a state of relaxation. Examples could be visualizing lying in the sun on the beach.

Meditation – Concentration on an object of thought or awareness that can calm and relax the body and mind.

Stress management – Learning to recognize and reducing the amount of stress in your life allows you to easily relax at night when it’s time to sleep.

Stimulus control – Stimulus Control therapy associates the bed and bedroom with sleeping by limiting the time spent in this room for non-sleep activities.  So the office, TV and computer in your bedroom need to be taken out.

Diet management – Reducing the use of stimulants, depressants and avoiding large meals just before bed can greatly reduce insomnia..

Acupuncture, acupressure, and massage – These alternative treatments can have a calming effect on your nervous system.

Medicinal Treatments for Insomnia:

Benzodiazepines – The widely used drugs prescribed for insomnia and  includes drugs such as diazepam, or lorazepam.

Non-benzodiazepine prescription drugs – New drugs such as Ambien and Lunesta. These drugs have fewer side effects than benzodiazepines and are eliminated from the body in 3 to 4 hours.  They do appear to side effects concerning addiction..

Melatonin – A hormone is effective for some insomniacs in returning the sleep/waking cycle back to normal.

OTC sleep aids – These over-the-counter sleep aids use the antihistamine diphenhydramine. These aids decrease in effectiveness over time and next-day sedation is a common side effect.

These tricks to help you fall asleep will only help with insomnia while you and your medical professional are working on finding the primary problems so as to find a cure.

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