Fighting Insomnia The Natural Way
Insomnia is a sleeping disorder where a person finds difficulty in falling and staying asleep. It’s normal for an individual to have sleepless nights now and then, but it becomes a concern if it happens regularly. The main classifications of insomnia according to length are: acute, chronic, and transient.
Acute insomnia is having trouble with sleep for less than a month. This type of insomnia goes away on its own without treatment. Chronic insomnia on the other hand lasts for more than a month and causes severe effects like muscular and mental fatigue along with hallucinations. This type of insomnia requires immediate help.
The final classification of insomnia is transient which lasts for a week. Transient insomnia is typically caused by things such as, changes in sleeping environment, temporary depression, and stress. In order to cure transient insomnia the use of natural sleeping aids are needed. These sleeping aids will help you fall asleep and stay asleep without the need for prescribed medication.
Natural Sleeping Aids – Nutritional Enhancements
Is another nutritional enhancement that’s has been around for awhile. It has been studied on animals and proven to be capable of fighting off insomnia in animals. However it has to be studied on humans for better evidence. Chamomile is available in many forms like tea, extracts, and ointments. It is also said to heal other ailments other than insomnia.
Is a natural hormone produced by the brain’s pineal gland. Melatonin hormones play a major role in the regulation of sleep in the body. It also synchronizes our internal biological clock. Artificial melatonin can be bought as a nutritional enhancement to solve sleeping disorders. Recent scientific studies have shown that it is effective in curing jet lag.
Is a nutritional enhancement that has been around for a long time. It is well known for its effectiveness in fighting off nervousness but sometimes has been used to aid in sleep.
Natural Sleeping Aids – Cognitive Behavioral Treatment (CBT)
Is a collection of treatments that reprograms the way a person behaves. It has been long proven to be an effective treatment for sadness, phobias, and eating disorders. It can also be used to cure insomnia.
When curing insomnia it seeks to remove thoughts and actions that the patient does which causes the insomnia. CBT treatments usually range from 6-8 sessions with each session compromising 30 minutes. The treatments are handled by a professional sleep therapist.
The following are CBT techniques:
Biofeedback teaches the patient to become aware of physiological functions and to manipulate those functions at will. The patient should learn to control processes such as muscle tone, skin conductance, and heart rate. This will help the patient conquer insomnia with their own power.
Cognitive treatment eliminates pessimistic thinking of patients that make them unable to fall asleep. The patient must realize sometimes insomnia is only psychological.
Leisure techniques put patients into a relaxed physical and mental state where all the stress and tension are released from their body.
Sleep hygiene promotes proper sleeping habits to insomnia patients. Proper habits like going to bed at the same time every day, getting up the same time every day, the avoidance of caffeine especially hours before bedtime, and to slowly decrease their activities as the day goes by. This will signal to the patient’s body that it should ready itself for rest.
Stimulus management changes the way the patient’s mind sees their bed. The bedroom will only be viewed as a place for sleep and occasional sex. It will not be seen as a place to watch TV or to be in front of a computer. This will put the patient’s mind in a calm and relaxed mental state conducive for sleeping.
Sleep control makes sure the patient does not oversleep and spend extra hours in bed. This will train the body to differentiate the time for sleep from the time for waking.
CBT is a preferred treatment used by sleep specialists everywhere, because it has been very effective in treating all types of insomnia from acute, transient even chronic insomnia.
Other sleep specialists combine CBT with prescription medication to make it even more powerful. However this is only done for patients with extreme cases of insomnia that requires pressing treatment. Although CBT is promising, there is still much research to be done about it. It can still be studied deeply to expand and enhance its capabilities.