Non Drug Strategies For Insomnia

Cognitive behavioral therapy for insomnia is a recent framework developed to address the dysfunctional cognitions and behaviors that contribute to poor sleeping patterns. Insomnia often presents as a comorbidity to a medical or psychiatric disorder, but may also be an isolated diagnosis. According to research studies, benzodiazepine-receptor agonists (BzRAs) and cognitive behavioral therapy (CBT) are the two most effective therapies for treatment and management of insomnia. And while both treatments are beneficial for short-term management of insomnia, CBTi produces long-term sustained benefits with no side effects thus being more advantageous that prescription drug use only. CBTi involves five components: stimulus control, sleep restriction, relaxation training, cognitive therapy and sleep hygiene education. Because CBTi is a fairly new approach, trained professionals may be difficult to find; creative delivery of therapy through telephone or Skype appointments may be necessary.

Get rid of anything in your bedroom that might distract you from sleep, such as noises, bright lights, an uncomfortable bed, or warm temperatures. You sleep better if the temperature in the room is kept on the cool side. A TV, mobile phone, or computer in the bedroom can be a distraction and deprive you of needed sleep. Having a comfortable mattress and pillow can help promote a good night’s sleep. Individuals who have insomnia often watch the clock. Turn the clock’s face out of view so you don’t worry about the time while trying to fall asleep. You should only use your bedroom for sleep rather than working, eating or watching TV. This will

Insomnia is a common sleep disorder which makes falling asleep very hard, or cause you to stay up or wake up, or make you unable to get back to sleep. In addition, insomnia can deplete your energy and reduce disturb your mood. Moreover, it can spoil your work performance, health, and quality of life. Also, you may still suffer feeling tired and ruin your temper. when you wake up.

Different age groups of people require different hours of sleep. Children and adolescents require nine to eleven hours of sleep per day. Adults need 7-9 hours, yet some people feel better sleeping lesser hours even with those guidelines. It is true that alcohol helps people sleep faster, but sleep is disrupted once the level which is in the blood starts to fall. It might lead to waking up and difficulties to fall back to sleep. It is true that depression and anxiety may lead to lead to insomnia but for a short time. People should understand that insomnia is not only brought by depression, but chronic pain, bad side-effects of a particular medication, worries and stress are also known to cause long-term insomnia (Okun et al., 2009). Depression and anxiety should not keep an individual awake for a long time but only for a short time. Additionally, the myth that it is right the lie in bed sleepless is not true. Everyone requires sleep during the day or at night, and it is necessary for the body and the brain to function properly. Notably, sleep is good for relaxing the brain in adults and in children, sleep is important for development (Szelenberger, 2006). One should not be fooled that sleep is not necessary, but those people with insomnia should practice relaxation techniques for them to fall asleep. It is true that people tend to sleep few hours as they

Sleep disorders alter ones sleep pattern and often results in the inability to either sleep or sleep soundly. They often cause you to feel restless, tired, fatigued, and irritable. It is estimated that nearly 75 percent of adult Americans experience sleep disorder symptoms at least a few nights per week. At the same time, sleep disturbances in some form are seen in as many as 25 to 30 percent of infants and children (“Sleep Disorders” 2013). Clearly a huge conundrum in the world, sleep disorders affect an inordinate amount of people. Millions of people suffer or have suffered from a sleep disorder at one point in their lives and if mistreated can impact organ systems functioning negatively. Physical disturbances, medical issues,

Ebben, M. R., & Narizhnaya, M. (2012). Cognitive and Behavioral Treatment Options for Insomnia. Mount Sinai Journal Of Medicine, 79(4)

A Pilot Randomized Controlled Trial of the Effects of Cognitive-Behavioral Therapy for Insomnia on Sleep and Daytime Functioning in College Students. (Taylor, et al. 2014)

For those who are seeking treatment without the help of sleeping pills, a form of cognitive behavioral therapy may be the right method for them. Cognitive Behavioral Therapy for Insomnia, often called CBT-I, is an approved method for treating insomnia without the use of sleeping pills (Cognitive). Focusing on the cognitive aspect of insomnia as a treatment solution is much like trying to find the underlying cause of what is keeping the individual awake at night. This type of therapy involves regular meetings and follow ups with a doctor who will closely evaluate the person’s changing sleep habits while making changes as needed to fit that person’s needs until they get to the point where they can sleep regularly. Some changes that are recommended by the staff of Mayo Clinic may include stimulus control therapy or improving the sleep environment. Stimulus control therapy is the act of training your mind to associate your bedroom with sleeping rather than lying awake or working. It may be helpful to not lie in bed on the phone or watch T.V at night because those could be distractions to the mind that are keeping the body awake. Improving the sleeping environment can aid the body to get in “sleep mode”. Sleeping could be improved by doing simple tasks such as adjusting the room temperature, making the room darker, or eliminating noise can also put the mind at ease for a restful night of sleep (Mayo Clinic Staff). CBT is not a quick cure by any means; however, it can be very successful and long lasting if a person is able to stick with it. A sleep diary is important in CBT as well so that the doctor can assess the person’s changes and they can see the changes as

110). People who don 't sleep enough may have a hard time concentrating and function. Insomnia consists in "difficulty initiating or maintaining sleep or nonrestorative sleep causing significant functional impairment (Reeve et al., 2015, p. 98). It may affect how the person perceives the environment and increase the formation and prolongation of persecutory ideation (Reeve et al., 2015, p. 108). The clinical study demonstrated that treatment of insomnia using cognitive behavioral therapy and ECT (electroconvulsive therapy) can reduce paranoid episodes and improve sleep (Reeve et al., 2015, p. 110). Reeve et al., (2015) states that "melatonin inhibits dopamine release, increases dopamine turnover, and alters dopamine receptor activation" (p.111). Patients diagnosed with sleep disorder need to follow a plan of treatment to avoid complications, such as paranoia, depression, and other psychotic disorders.

     According to different resources, there are many different kinds of treatments for insomnia. The first is a change in behavior. This therapy is used to re-establish healthy sleep patterns by helping an individual deal with his/her sleep problem. For this method a physician is not needed. A patient can try this on his/her own.

Sleeping without pills can be wonderful, and something you should strive for. Sleep is an important part of the day, because your body is at rest and your mind can rest. It is also a great way to heal if you are sick. But some people can only fall asleep if they use a prescribed pill. This has got to change. In this day and age many people take pills and medicine to get fast results. Your doctor probably prescribed you sleeping pills, but you need to address this issue yourself by doing a cell detox. By doing a cell detox you will not only see improvements when it comes to sleeping, but also with other health complaints you might have, decreasing the urge to use other pills, too. It is a constant struggle your body goes through trying to

Insomnia can sap not only your energy level and mood but also your health, work performance and quality of life. Insomnia is the most common sleep complaint among Americans it can be either acute, lasting one to several nights, or chronic, even lasting months to years. According to the Insomnia “ JAMA; The Journal of the American Medical Association, about thirty to forty percent of adults say they have some symptoms of insomnia within a given year and about ten to fifty percent of adults say they have chronic insomnia. (Insomnia “ JAMA; The Journal of the American Medical Association) Insomnia is higher among older people and woman, the reason woman suffer loss of sleep is in connection with menstruation, pregnancy and menopause. Insomnia sometimes may occur when you are stress whether it is short-term or long-term for some people for instance, problems in a marriage or relationship, loss of a love one, a job. But as well in preparing or anticipating for an event like arrival of a newborn baby, weddings, vacations or holidays makes it even harder to fall asleep. My friends Rosa and Ruby are having symptoms of insomnia disorder because they recently had their newborn baby daughter’s. But I hope they are able to maintain a sleeping schedule for their daughters at certain hours in order for them to get their sleep back. Preventing insomnia it is important to remember to maintain a consistent sleeping schedule and also should avoid too much caffeinate drinks during the eight hours before sleeping. Treatment for insomnia, you can go to a psychiatrist they can prescribe antidepressants or another medications to help your sleeping problems and any mood or anxiety disorder you might have. (The literary Insomniac: stories and essays for sleepless

You may not have considered how natural sleep aids can help you get the rest you need, but it might be wise. So many of us try to push through life without getting all the rest we need and the harm to our bodies is more than we often realize. Turning to drugs, either to get to sleep or to stay awake is problematic bringing a host of side effects. Natural sleep aids can help without all issues.

Sleep deprivation is a common issue among people around the world, and everyone has or will experience it in their life. Not getting enough sleep makes it difficult for the body to function properly. Insomnia is a well-known disorder, mainly known in the United States; one in ten adults suffers from this disorder (Kloc). There are many reasons why people end up with a sleeping disorder, and the most common reason is stress. When people do not have enough sleep they behave differently, and do not make the same choices as if they were fully rested. There are four stages of sleep. The fourth stage, REM (Rapid Eye Movement) sleep is the most important stage of sleeping. A common side effect of BPD (Borderline Personality Disorder) is sleep

A few of the articles that were used in studying this disorder agreed that sleeping more at night could help those people lose weight. One article that was used said that sleeping pills and tranquilizers could increase a person’s risk of death, (#4, 2010) while another article used in this research said that prescription pills could be used to prevent insomnia. (MediLexicon, Intl., 2012) With the research that is currently being put towards this disorder, researchers should start to agree more on insomnia and ways to prevent or cure it.