Insomnia or lack of quality sleep is divided into three categories based mainly on the duration of the problem - transient, intermittent and chronic. Transient and intermittent are temporary conditions and most of the times, correct themselves with minimal informed effort. Alteration of life style habits that cause the problem should suffice. There are quite a few OTC drugs, mostly sedative antihistamines that are useful. Treating chronic insomnia is very complex. The underlying physical and psychological health disorders have to be identified and treated with appropriate drugs or psychiatric care. The ingestion of alcohol, caffeine and nicotine has to be modified or stopped. The behavior patterns like irregular bedtime can be regulated. Medically supervised drug therapy has to be followed during the treatment. Relaxation therapy, which uses specific techniques of yoga and different types of meditations are quite useful. Music and aromatherapy can also be used. The idea is to calm the hyperactive, racing mind and relax the muscles. Recondition therapy, in which the insomniac lies down on the bed only when he feels sleepy can also be effective. Other activities like reading, watching TV, or telephoning in bed are banned. If unable to fall asleep, the patient has to get up and engage in something else until he feels sleepy. Lying in bed is used as stimuli and conditions the patient to fall asleep. Sleep restriction therapy, involves allowing the person only a short time in bed. If he manages to sleep during this short time, the time in bed is gradually increased to normal sleeping hours. Some insomnia sufferers may not actually be sleeping less than they need but their perception of the length and quality of sleep needs correction. Counseling about sleep patterns or cognitive behavioral therapy in combination with other therapies makes it a multifaceted treatment of insomnia. Foods that contain the protein tryptophan that promotes sleep are milk, turkey, bananas, figs, dates and tuna. Avoid foods containing tyramine, which stimulates the brain. Mild aerobics exercises like walking in the evening induces sleep. Sedentary life and insomnia go together. Avoid strenuous exercise prior to bedtime. When the body and mind are relaxed sleep takes over and refreshes the body and mind. |
