There are many different ways to alleviate insomnia. Depending on your individual circumstances, you may need to take a sleeping pill, try St. John’s wort, or try stimulus control therapy. If you have chronic insomnia, you may also consider behavioral therapy, which teaches you better sleep habits. If you don’t find relief from sleeplessness with medication, try one of these other ways to treat insomnia.
Benzodiazepines to Alleviate Insomnia
Benzodiazepines are a class of anti-anxiety drugs that have a calming effect on many brain functions. Because their action is short-term, these drugs should be used before the symptoms of insomnia become so severe that a person cannot function. Benzodiazepines are also effective symptomatic treatments, but their widespread use may be considered “casual.” Despite this, they have a proven track record for improving the quality of life for people suffering from insomnia.
The study aimed to compare the perceived risks and benefits of benzodiazepines for insomnia in the elderly. Twenty-three patients over sixty years of age using these medications and 25 physicians assessing their effect on insomnia met the inclusion criteria. There was a marked discordance between patients’ and physicians’ perceptions of the drug’s benefits and risks. Patients perceived that benzodiazepines had positive effects, while physicians viewed the side effects as neutral.
St. John’s wort
According to Natural Medicines Comprehensive Database, St. John’s wort is LIKELY SAFE when taken orally for up to 12 weeks. But, it should be noted that this herb can have side effects such as restlessness, anxiety, and vivid dreams. It can also cause diarrhea and skin rash. And, it should not be taken by pregnant or nursing women or children. Also, be sure to consult your doctor before starting any new medication.
If you’re taking other prescription drugs or are taking any prescription supplements, you should consult with a medical professional before using St. John’s wort. The herb may interfere with the concentration of prescription medications and can cause adverse effects, including impaired effectiveness and even treatment failure. For this reason, it’s important to read the label carefully before taking St. John’s wort for insomnia. The United Kingdom government also advises manufacturers to include information on drug interactions on the product’s label.
Using Valerian root to Alleviate insomnia
Valerian root has long been used as a sedative herb. There is limited evidence to support its effectiveness as a sleep aid, but it does have a number of benefits. Use with caution, and only under the supervision of a doctor. While many people swear by valerian root to combat insomnia, there are a number of risks and side effects associated with its use. Read on to learn more.
As with any medication, valerian is not without side effects and can interact with some other drugs and supplements. Taking valerian as a way to alleviate insomnia is not a quick fix; it can take weeks for the benefits to become apparent. However, there are other natural ways to use valerian, including brewing a tea from dried root. To make tea from this herb, add one teaspoon of dried root to a cup of hot water and let it steep for five to ten minutes before drinking. If you take a supplement, you can use fluid extract of about half a teaspoon of valerian root to 500 mg of dry powder extract.
Stimulus control therapy
The theory behind stimulus control therapy for insomnia is simple: People with sleep problems learn that they associate their beds with anxiety and stress. They associate their beds with tossing and turning in bed, and they mentally live the prospect of not being able to fall asleep. Stimulus control teaches people to change this association by teaching them to associate their beds with relaxation and sleep. As a result, they experience less anxiety and a greater chance of falling asleep easily, even without the use of sleeping pills.
As the name suggests, stimulus control therapy (SCT) is a behavior-change intervention that aims to improve a client’s sleep quality. The therapy also helps improve the symptoms of other sleep disorders. Unlike traditional sleep-aid programs, SCT uses learning psychology techniques to alter associations between the stimulus and the response. It alters the association between the environmental trigger and the reaction, thereby improving a client’s sleep.
Alleviate insomnia with Alcohol
People suffering from insomnia often take an alcoholic beverage before bedtime. Although alcohol can decrease the time it takes to fall asleep, it can also disrupt sleep and worsen the condition of sleep apnea. When drunk before bed, people may wake up during dreams or not be able to fall back to sleep. Furthermore, alcohol can make a person dependent on the substance. Ultimately, alcohol as a way to alleviate insomnia should be avoided.
A large percentage of AUD patients report sleeping problems. Consequently, the lack of sleep can cause relapse, which in extreme cases may lead to suicidal behavior. Unfortunately, most medications for insomnia carry high risks for dependence and side effects, making them unsuitable for treating insomnia. One solution is to consider natural sleep supplements, such as melatonin. These supplements mimic the effect of alcohol, a sedative and depressant of the central nervous system. During a four-week study, melatonin supplementation improved the quality of sleep in subjects taking it.
Caffeine to Alleviate Insomnia
The effectiveness of caffeine as an aid for sleep varies, depending on the amount of caffeine and the individual’s state of mind. Although caffeine’s arousing effects can help tired people, overuse can lead to insomnia or worsen existing symptoms. Additionally, consuming caffeine to stay awake during the night can lead to sleeplessness and poor quality of sleep. Caffeine consumption can also worsen sleep disorders like restless leg syndrome and insomnia.
While caffeine can provide a temporary boost of alertness, it’s not a cure for insomnia. A low dose of caffeine, like one cup of tea or half of an instant coffee, can be effective for some people. In addition, caffeine is habit-forming and does not replace the quality of sleep. For these reasons, it is best to avoid caffeine intake before bedtime. Using caffeine as a solution to sleep disorders should be done carefully and responsibly.
Chamomile tea
For thousands of years, Egyptians used the herb to treat poor sleep. Medicinal uses of the herb date back more than two thousand years, and the herb has even been used for cosmetic purposes. Greek physicians even used it to treat fevers and female disorders. Its chemical structure affects the brain in the same way as anti-anxiety drugs. The active ingredient in chamomile, called apigenin, induces sleepiness and reduces depressive symptoms.
In addition to relaxing the nervous system and promoting sleep, chamomile can reduce stress, relieve anxiety, and help with menstrual pain. It is also beneficial to a person’s immune system, and can relieve menstrual cramps, muscle spasms, and sore throat. However, you must make sure that you’re not taking chamomile tea in a large quantity before going to bed.
Taking melatonin
Taking melatonin to alleviating insomnia is not the best option for everyone. Its use can result in side effects, but most people won’t experience them. Common side effects include dizziness, sleepiness, and excessive thirst. You should not drive or operate machinery while taking melatonin. Taking melatonin at bedtime can also make you more tired, so consult a doctor before taking it.
Although melatonin is a natural nod-off aid, it has clinical uses as well. It helps regulate our body’s circadian rhythm, a 24-hour cycle. Researchers say that melatonin may be beneficial for people with various health conditions, but it’s also a potential health risk. In the United States, it is used twice as often as it was a decade ago.
Avoiding heavy meals
Sleeping problems are common, affecting up to 30% of the population. Nine million people in the US take sleeping pills to get a good night’s sleep. But sleeping pills have their own side effects, including daytime sleepiness and constipation. Even more concerning, they can make you drowsy and even make it dangerous to drive while asleep. Instead, try these nutritionist-backed methods to get some restful sleep.
The body naturally slows down digestion while a person sleeps, so eating a heavy meal right before bed may disrupt sleep. In addition to disrupting digestion, eating a heavy meal during the late evening may increase the chances of insomnia, as the body’s hunger hormone ghrelin stimulates the brain to wake you up. Eating high-fat, high-sugar foods can also keep you awake.
Ways to Alleviate Insomnia
There are many different ways to treat insomnia. Depending on your individual circumstances, you may need to take a sleeping pill, try St. John’s wort, or try stimulus control therapy. If you have chronic insomnia, you may also consider behavioral therapy, which teaches you better sleep habits. If you don’t find relief from sleeplessness with medication, try one of these other ways to treat insomnia.
Benzodiazepines
Benzodiazepines are a class of anti-anxiety drugs that have a calming effect on many brain functions. Because their action is short-term, these drugs should be used before the symptoms of insomnia become so severe that a person cannot function. Benzodiazepines are also effective symptomatic treatments, but their widespread use may be considered “casual.” Despite this, they have a proven track record for improving the quality of life for people suffering from insomnia.
The study aimed to compare the perceived risks and benefits of benzodiazepines for insomnia in the elderly. Twenty-three patients over sixty years of age using these medications and 25 physicians assessing their effect on insomnia met the inclusion criteria. There was a marked discordance between patients’ and physicians’ perceptions of the drug’s benefits and risks. Patients perceived that benzodiazepines had positive effects, while physicians viewed the side effects as neutral.
St. John’s wort
According to Natural Medicines Comprehensive Database, St. John’s wort is LIKELY SAFE when taken orally for up to 12 weeks. But, it should be noted that this herb can have side effects such as restlessness, anxiety, and vivid dreams. It can also cause diarrhea and skin rash. And, it should not be taken by pregnant or nursing women or children. Also, be sure to consult your doctor before starting any new medication.
If you’re taking other prescription drugs or are taking any prescription supplements, you should consult with a medical professional before using St. John’s wort. The herb may interfere with the concentration of prescription medications and can cause adverse effects, including impaired effectiveness and even treatment failure. For this reason, it’s important to read the label carefully before taking St. John’s wort for insomnia. The United Kingdom government also advises manufacturers to include information on drug interactions on the product’s label.
Valerian root
Valerian root has long been used as a sedative herb. There is limited evidence to support its effectiveness as a sleep aid, but it does have a number of benefits. Use with caution, and only under the supervision of a doctor. While many people swear by valerian root to combat insomnia, there are a number of risks and side effects associated with its use. Read on to learn more.
As with any medication, valerian is not without side effects and can interact with some other drugs and supplements. Taking valerian as a way to alleviate insomnia is not a quick fix; it can take weeks for the benefits to become apparent. However, there are other natural ways to use valerian, including brewing a tea from dried root. To make tea from this herb, add one teaspoon of dried root to a cup of hot water and let it steep for five to ten minutes before drinking. If you take a supplement, you can use fluid extract of about half a teaspoon of valerian root to 500 mg of dry powder extract.
Stimulus control therapy
The theory behind stimulus control therapy for insomnia is simple: People with sleep problems learn that they associate their beds with anxiety and stress. They associate their beds with tossing and turning in bed, and they mentally live the prospect of not being able to fall asleep. Stimulus control teaches people to change this association by teaching them to associate their beds with relaxation and sleep. As a result, they experience less anxiety and a greater chance of falling asleep easily, even without the use of sleeping pills.
As the name suggests, stimulus control therapy (SCT) is a behavior-change intervention that aims to improve a client’s sleep quality. The therapy also helps improve the symptoms of other sleep disorders. Unlike traditional sleep-aid programs, SCT uses learning psychology techniques to alter associations between the stimulus and the response. It alters the association between the environmental trigger and the reaction, thereby improving a client’s sleep.
Alcohol
People suffering from insomnia often take an alcoholic beverage before bedtime. Although alcohol can decrease the time it takes to fall asleep, it can also disrupt sleep and worsen the condition of sleep apnea. When drunk before bed, people may wake up during dreams or not be able to fall back to sleep. Furthermore, alcohol can make a person dependent on the substance. Ultimately, alcohol as a way to alleviate insomnia should be avoided.
A large percentage of AUD patients report sleeping problems. Consequently, the lack of sleep can cause relapse, which in extreme cases may lead to suicidal behavior. Unfortunately, most medications for insomnia carry high risks for dependence and side effects, making them unsuitable for treating insomnia. One solution is to consider natural sleep supplements, such as melatonin. These supplements mimic the effect of alcohol, a sedative and depressant of the central nervous system. During a four-week study, melatonin supplementation improved the quality of sleep in subjects taking it.
Caffeine
The effectiveness of caffeine as an aid for sleep varies, depending on the amount of caffeine and the individual’s state of mind. Although caffeine’s arousing effects can help tired people, overuse can lead to insomnia or worsen existing symptoms. Additionally, consuming caffeine to stay awake during the night can lead to sleeplessness and poor quality of sleep. Caffeine consumption can also worsen sleep disorders like restless leg syndrome and insomnia.
While caffeine can provide a temporary boost of alertness, it’s not a cure for insomnia. A low dose of caffeine, like one cup of tea or half of an instant coffee, can be effective for some people. In addition, caffeine is habit-forming and does not replace the quality of sleep. For these reasons, it is best to avoid caffeine intake before bedtime.
Chamomile tea
For thousands of years, Egyptians used the herb to treat poor sleep. Medicinal uses of the herb date back more than two thousand years, and the herb has even been used for cosmetic purposes. Greek physicians even used it to treat fevers and female disorders. Its chemical structure affects the brain in the same way as anti-anxiety drugs. The active ingredient in chamomile, called apigenin, induces sleepiness and reduces depressive symptoms.
In addition to relaxing the nervous system and promoting sleep, chamomile can reduce stress, relieve anxiety, and help with menstrual pain. It is also beneficial to a person’s immune system, and can relieve menstrual cramps, muscle spasms, and sore throat. However, you must make sure that you’re not taking chamomile tea in a large quantity before going to bed.
Taking melatonin to Alleviate Insomnia
Taking melatonin to alleviate insomnia is not the best option for everyone. Its use can result in side effects, but most people won’t experience them. Common side effects include dizziness, sleepiness, and excessive thirst. You should not drive or operate machinery while taking melatonin. Taking melatonin at bedtime can also make you more tired, so consult a doctor before taking it.
Although melatonin is a natural nod-off aid, it has clinical uses as well. It helps regulate our body’s circadian rhythm, a 24-hour cycle. Researchers say that melatonin may be beneficial for people with various health conditions, but it’s also a potential health risk.
Avoiding heavy meals to Alleviate Insomnia
Sleeping problems are common, affecting up to 30% of the population. Nine million people in the US take sleeping pills to get a good night’s sleep. But sleeping pills have their own side effects, including daytime sleepiness and constipation. Even more concerning, they can make you drowsy and even make it dangerous to drive while asleep. Instead, try these nutritionist-backed methods to get some restful sleep.
The body naturally slows down digestion while a person sleeps, so eating a heavy meal right before bed may disrupt sleep. In addition to disrupting digestion, eating a heavy meal during the late evening may increase the chances of insomnia, as the body’s hunger hormone ghrelin stimulates the brain to wake you up. Eating high-fat, high-sugar foods can also keep you awake.
