Article: If you haven’t already, discuss your insomnia with a doctor to make sure there is no treatable medical reason for your poor sleep. There is a long list of conditions that can cause symptoms that mimic insomnia, from anxiety and depression, to hyperthyroidism, Lyme disease, and heart conditions.  Your insomnia could be caused by obstructive sleep apnea, a common condition in people who snore. This condition occurs when the muscles in the back of your throat are relaxing so much that your airway narrows for 10-20 seconds, preventing you briefly from getting air. Your brain will wake you so you can get more air, over and over again throughout the night causing disrupted sleep.  Go over your medications with your doctor, as some may interfere with your sleep. This includes mentioning anything herbal, alternative, or over the counter that you might be taking.  Be sure to tell your doctor if you have any pain that is preventing you from sleeping. Your doctor may recommend cognitive behavioural therapy, completing sleep journals, or relaxation training to sort out your sleep. Though you may be tempted to take a quick nap during the day, and many people can do so effectively, napping may be counterproductive for the insomnia sufferer.  If you must nap, maximize it at 30 minutes and don’t nap after 3 pm. Stick to as regular a sleep schedule as possible, waking and going to bed at the same time each day, even on weekends. Sleep experts agree that your bed should be used only for sleep and sexual intimacy so keep the computers and TV out of your bedroom.  Have black-out curtains to keep your room dark at night. Keep your bedroom cool. Being too warm prevents you from falling soundly asleep. Studies have shown that wearing a cooling cap at night reduces time to fall asleep and increases length of sleep.  Use a white noise machine or fan to drown out inconsistent environmental noises and create a comforting atmosphere. Both supplements are touted as facilitating sleep. Just be sure to not take them too early before bed (within 30 minutes is best) or for too many weeks without consulting your doctor.  You should also consult your doctor if you are currently taking any medications. Herbal supplements are all natural, but sometimes they do interact with medications. Melatonin occurs naturally in the body to regulate your sleep wake cycle and we generally lose melatonin as we age, hence the creation of a supplement. Its safety in long term usage is not known. Take 3-5 milligrams 30 minutes before bed. Melatonin can interact with anticoagulants, immunosuppressants, diabetes medications, and birth control pills.  Valerian root is an herbal supplement with a mildly sedating effect. This root can be somewhat addictive. Try 200 milligrams 30 minutes before bed. Valerian root may increase other sleep aids' effects as well as the sedative effects of alcohol, benzodiazepines and narcotics and can interfere with other prescription medications. It is important to deal with your stress and get back to a regular sleep schedule. There are several things that you can do to counter nighttime stress, such as journaling about your stresses, developing a bedtime ritual, and practicing progressive muscle relaxation. Acupuncture helps decrease stress by regulating hormones, and decreased stress leads to a better sleep. Acupuncture may also assist the release of melatonin. Ear acupuncture in particular seems to be helpful for facilitating sleep.
What is a summary of what this article is about?
See a doctor. Avoid or limit naps. Make your bedroom sleep friendly. Try melatonin or valerian root at night. Learn to cope with the stress that causes insomnia. Go for acupuncture.