Getting a good night sleep can be frustrating for some people. While scientists continue their research work to gain more understanding on why people have to sleep, many people are just as puzzled in figuring out why they can't sleep. People who experience this often have a sleep disorder known as insomnia, a condition characterized by having difficulty initiating or maintaining sleep.
Having sleepless nights can be caused by stress, anxiety, heartburn, or drinking too much caffeine or alcohol. 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 may lead to chronic insomnia.
Insomnia affects all age groups but is more prevalent among women and the incidence increases with age. Since it is a symptom and not a diagnosis, treatment should be personal and must be focused on the underlying condition. Treatment and therapy may include:
l Improving sleep habits
l Correcting sleep misconceptions
l Controlling your sleep environment
l Behavior management
l Light therapy
l Medications
Due to lack of awareness of the behavioral and medical options to treat insomnia, very few people seek medical advice and 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.
From the medical journal Sleep, 5 high-quality trials showed how cognitive behavioral therapy helped people suffering from insomnia fall asleep sooner and stay asleep longer.
In a report published in the Journal of Family Practice, studies showed that simple behavioral and psychological treatments work just as well, and sometimes better, than popular medications.
The American Journal of Psychiatry reported an analysis of 21 studies that showed how behavioral treatment helped people fall asleep nearly nine minutes sooner than sleep drugs.
Generally, sleep therapy worked just as well as medications, but without any side effects. Unfortunately, most people don't believe that these behavioral strategies for better sleep can really make a difference because they appear to be too simple to produce results.
Stimulus control, one of the most effective methods of cognitive behavioral therapy, prohibits a person from watching television, eating, or reading in bed. Going to bed is advised only when you are really sleepy. It encourages you to have a sleeping pattern of getting up at the same time every day, and not to take catnaps during the day. If sleep remains elusive after 15 minutes, get out of bed and do something relaxing, but avoid engaging in stimulating activities and thoughts.
In sleep therapy, it is important to develop sleep hygiene which includes regular exercise, light-proofing your bedroom to keep it dark, and making the bed and room temperatures comfortable. Those with chronic insomnia should eat regular meals and must not go to bed with an empty stomach. Limit intake of beverages, particularly alcohol and caffeinated drinks around bedtime. Looking at the clock is not advised and do not try too hard to fall asleep. Place the clock somewhere you don't easily see it to avoid watching time pass, which is one of the worst things to do when you’re trying to fall asleep.
These steps may seem very simple but they really make a significant effect for people with insomnia. 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.
When all else fails, consult your doctor about a getting a good sleep therapist who can give you additional techniques or, if necessary, appropriate medications to help improve your length and quality of sleep.