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It is bedtime - you are tired so you go hit the sack. You invite sleep by closing your eyes, but sleep seems to ignore your invitation. You toss from left to right and then... |
It is bedtime – you are tired so you go hit the sack. You invite sleep by closing your eyes, but sleep seems to ignore your invitation. You toss from left to right and then from right to left in bed, sit up drink water and again try your best to get to sleep or to catch some winks at least, but all your efforts fail. If this happens just for once or only occasionally, on certain bad days, for instance, it may not be a problem to worry about. However, if sleeplessness haunts on a regular basis, you may have a sleep disorder called insomnia.
Insomnia may be due to various causes. It could be some intense fear, anxiety, stress, or depression. The side effects of some medication could be interfering with your sleep. Mental or physical exhaustion or pain also could be the reasons for not getting proper sleep, but these are usually temporary. Insomnia can be transient, acute or chronic, depending upon its severity.
Hundreds of thousands of people pop sleep-inducing pills and sedatives at bedtime to help get a good night’s sleep. The most common drugs prescribed for insomnia are benzodiazepines. The problem with these drugs is that they become addictive, if used over a long period. There are of course non-benzodiazepine drugs but these also may cause dependence, both psychological and physical, if used continuously. In addition, there are quite a few non-prescription sleep-inducing drugs and herbs, which are used as sedatives.
Some people resort to alcohol as a sedative, but their sleep will not be of the quality desired. And alcohol consumption is not without its side effects and hangover problems.
It is possible to deal with insomnia without drugs or pills. Cognitive behavioral therapy is quite effective in reducing the problem considerably. This therapy attempts to correct the distortions or unrealistic ways of thinking, which appears to be the underlying cause for various types of fear, anxiety, depression or stress, which in turn seems to be the cause for insomnia in many cases.
People have been traditionally using various methods for beating insomnia without pills and drugs. Drinking a glass of warm milk before bedtime is useful. Warm milk contains a natural sedative called tryptophan. Adding honey to warm milk will help the body to absorb tryptophan faster and so will produce a quicker sedative effect. Some take a hot water bath in the evening. Some others do vigorous physical exercises for about 30 minutes or more in the evening and then take a warm bath. Pomegranates have the ability to induce sleep. As such, they can be eaten to help achieve sleeplessness. Aromatherapy and listening to soft, slow, lilting music are quite effective in producing an atmosphere conducive for sleep. Meditation and other mind relaxation techniques are often found to be extremely helpful in this regard. Similarly, insomniacs can also try tai chi, yoga, or acupuncture.
What is of utmost importance is to avoid taking any stimulants, at night. Even tea or coffee has to be avoided at night, because they contain caffeine that can disrupt sleep. Avoid smoking in the night, a couple of hours before your sleeping time. If you can quit smoking for good – all the better. Lifestyle changes that help you sleep well are your best bet for beating insomnia.