Sleeping Without The Pill

Sleeping Without The Pill

While scientists are figuring out why people have to​ sleep, many people are just as​ puzzled in​ figuring out why they can't sleep. Occasional sleepless nights may be due to​ stress, anxiety, heartburn, or​ drinking too much caffeine or​ alcohol. The condition of​ having difficulty initiating or​ maintaining sleep is​ called insomnia. However, when this problem of​ falling asleep, maintaining sleep, or​ experiencing non-restorative sleep occurs on a​ regular or​ frequent basis and often for no apparent reason, it​ becomes chronic insomnia.

Though insomnia affects all age group, the condition is​ more prevalent among women and the incidence increases with age.
Since insomnia is​ a​ symptom and not a​ diagnosis, treatment should be personal and must be focused on the underlying
condition. Treatment and therapy may include the following:

.Improving sleep habits
.Correcting sleep misconceptions
.Controlling your sleep environment
.Behavior management
.Light therapy

Very few people seek medical advice and remain unaware of​ the behavioral and medical options available to​ treat insomnia. Most people would easily resort to​ prescription and over-the-counter sleeping pills. However, better sleep doesn’t have to​ come in​ a​ pill and several studies have been reported to​ support this view.
According to​ a​ report in​ The Journal of​ Family Practice, studies show that simple behavioral and psychological treatments work just as​ well, and sometimes better, than popular medications. Last year, the medical journal Sleep reported on 5 high-quality trials that showed cognitive behavioral therapy helped people suffering from insomnia fall asleep sooner and stay asleep longer.
From American Journal of​ Psychiatry, the analysis of​ 21 studies showed that behavioral treatment helped people fall asleep nearly nine minutes sooner than sleep drugs.
Overall, sleep therapy worked just as​ well as​ drugs, but without any side effects. Most people don't believe that these behavioral strategies for better sleep can really make a​ difference because they appear to​ be so simple to​ produce results.
One of​ the most effective methods of​ cognitive behavioral therapy is​ stimulus control. it​ prohibits a​ person from watching television, eating or​ reading in​ bed. Going to​ bed should be done only when you are sleepy. it​ encourages you to​ get up at​ the same time every day, and not to​ take catnaps during the day. if​ after 15 minutes and sleep remains elusive, get out of​ bed and do something relaxing, but avoid stimulating activity and thoughts.
Sleep therapy also involves sleep hygiene which includes regular exercise, light-proofing your bedroom to​ keep it​ dark, and making the bed and room temperatures comfortable. People suffering from chronic insomnia should eat regular meals and must not go to​ bed hungry. Limit intake of​ beverages, particularly alcohol and caffeinated drinks, around bedtime. Avoid looking at​ the clock and do not try too hard to​ fall asleep. Turn the clock around so you don't get to​ see it. Watching time pass is​ one of​ the worst things to​ do when you’re trying to​ fall asleep.
Simple though these steps may seem, but they really make a​ significant difference for people with insomnia. According to​ a​ report of​ Family Practice, these interventions are based on the notion that thoughts and behaviors can “hyper-arouse” the central nervous system and deregulate sleep cycles, resulting in​ chronic insomnia.
Should these steps fail, consult your doctor about a​ referral to​ a​ sleep therapist, who can give you additional relaxation techniques to​ help bring on sleep. a​ sleep therapist may help you reset your sleep-wake schedule which involves adjusting your bedtime each night over the course of​ a​ few weeks.

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