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Sleep aid tips about insomnia cure for information and remedies for your better sleep which may also cure any mild sleep disorder you may want insomnia cure for. If you have trouble falling or staying asleep, or you wake up feeling un-refreshed, you may be suffering from insomnia. Insomnia is a symptom. It may be caused by stress, anxiety, depression, disease, pain, medications, sleep disorders or poor sleep habits.
Insomnia's Costs While individual suffering is hard to measure, researchers can estimate specific direct and indirect costs to the nation. Direct costs include dollars spent on insomnia treatments, healthcare services, hospital and nursing home care. The most recent annual estimate of the direct costs of insomnia is nearly $14 billion! Indirect costs - such as work loss, property damage from accidents, and transportation to and from healthcare providers - are estimated at double the direct costs near $28 billion. One conservative report places total costs at up to $35 billion. (A National Sleep Foundation 1997 survey calculated that lost productivity alone from insomnia topped $18 billion!)
Treating Insomnia with Medication Treating insomnia with medication is the most common treatment for these sleep problems. Twenty-five percent of Americans take some type of medication every year to help them sleep.
Medications May Be Taken When: The cause of insomnia has been identified and is best treated with medication. Sleep difficulties cause problems in accomplishing daily activities. Behavioral approaches have proven ineffective and the person is unwilling to try them. (See section, Treating Insomnia Behaviorally.) A person is suffering insomnia-related distress and beginning behavioral therapy. Insomnia is temporary or short-term. Insomnia is expected or occurs in association with a known medical or biological condition (e.g. Premenstrual Syndrome) or an event such as giving a speech or traveling across time zones. Medication Treatment Guidelines Treatment with medications should: • begin with the lowest possible effective dose Hypnotics, Antidepressants and Anxiolytics Prescription medications that promote sleep are called hypnotics. These are the most effective sleep aids available. The particular medication prescribed to treat insomnia should depend on a patient's diagnosis, medical condition, use of alcohol or other drugs, age, and need to function when awakened during the usual sleep period. If the cause of the sleep problem is depression, an antidepressant may be the best solution. Anti-anxiety drugs (anxiolytics) are prescribed if anxiety is related to insomnia. Note: Some antidepressants cause insomnia, so patients should be sure to discuss their sleep problems with their doctor. Also, some antidepressants (the tricyclics) may worsen restless legs syndrome and periodic limb movements (characterized by jerking legs during sleep). Increasingly, some sedating antidepressants have been prescribed in low doses for insomnia. However, many experts believe that in the absence of clinical depression, there is little evidence to support the use of these drugs for insomnia.
Types of Hypnotics Among the prescription hypnotic drugs, a group of hypnotics called benzodiazepine agonists were developed in the l960's. These sleep-promoting drugs have since proven effective and safe. Benzodiazepine agonists can be either benzodiazepines or nonbenzodiazepines; each has a different chemical structure. All hypnotics induce and maintain sleep. The benzodiazepines agonists work by acting at areas in the brain believed to be involved in sleep promotion. They are the drugs of choice because they have the highest benefit and the lowest risk as sleep-promoting drugs. Hypnotics differ by half-life as well as chemical structure. Half-life refers to how long a drug is active in the body. Drugs that have a shorter half-life are effective in the body for a shorter time. Shorter half-lives are usually preferred so that daytime functioning is not impaired the next day or after waking. The benzodiazepine triazolam has a short half-life, as do the non-benzodiazepines zolpidem and zaleplon. Hypnotics also differ in the dose range over which they are effective. Scientists have established the effective dose range for each hypnotic. Dose becomes a problem when higher doses than those established as effective are used. Use of high doses increases the risk of rebound insomnia. Rebound insomnia occurs when a person stops taking the medication and experiences one or two nights of insomnia that is worse than they experienced before treatment. It only occurs with short half-life hypnotics and can be avoided by gradually tapering the dose. Consult your physician before increasing your dose or stopping high dose treatment.
Effectiveness of Hypnotics Studies have examined data on the effectiveness of hypnotics and have concluded that they are effective and reliable for: • shortening the time it takes to fall asleep This conclusion is based on studies of short-term use of hypnotics at appropriate doses in comparison with a placebo or sugar pill. Some studies demonstrate little decrease in the effectiveness of hypnotics over the course of months. How Long Should Drug Treatment Last? Accepted insomnia guidelines call for short-term treatment, but long-term use of sleep aids is not uncommon. Four weeks is the recommended limit. Not prescribing hypnotics may cause unnecessary patient distress, particularly when the person does well on the same dose and has no side effects. Still, most sleep specialists share the belief that sleep aids shouldn't be a long-term answer to poor sleep for most people who have trouble sleeping. More studies are needed on long-term effects of the use of sleep aids. Cautions Regarding Hypnotics All individuals who take sleep aids need to also focus on improving their sleep practices. The sedating or calming effects of hypnotics may lead to falls for those awakening at night. One study also found a higher risk for car accidents in older adults taking long-acting sleeping medications, particularly during the first week of use. Moreover, many persons taking hypnotics need to understand that sleep aids should be gradually decreased rather than stopped all at once. Without gradual tapering, stopping hypnotic use may cause insomnia to come back. Individuals should work with their doctors to discontinue medication gradually. Who May Be At Risk Taking Hypnotics? Individuals who drink alcohol. Why? The two drugs taken together intensify the action of both. The elderly, and anyone who needs to get up during the night. Why? The sedating effects of hypnotics increase the risk for falls. Doses should be lower for the elderly. Those who have to operate machinery soon after awakening. Why? In medications with long half-lives, the risk of accidents may be increased. People who have sleep apnea. Why? Breathing may be further impaired.
Safety Concerns About Hypnotics While many people worry about prescription sleep aids, believing them to be addictive (or habit-forming), researchers offer a reassuring picture. Studies show that people with insomnia don't tend to abuse sleep aids. They don't tend to take higher doses than prescribed. Negative effects or abuses tend to be linked to excessive doses or to individuals who abuse other drugs or alcohol. Side Effects of Hypnotics Side effects of prescription sleep aids are related to the person's age, dose and half-life. Selecting the proper dose is especially important for older people. When hypnotics stay in the body longer, they remain active and can cause daytime sleepiness or forgetfulness. Younger people can be at risk for side effects too. People who use higher doses and hypnotics with longer half-lives tend to experience more side effects. To avoid these side effects, sleep specialists often advise the use of hypnotics with short half-lives. Any change in dosage should be discussed with your doctor.
Sleep aid tips insomnia cure web directory is the best way to find insomnia cure information about insomnia cure sleep disorder remedies and insomnia cure information. This insomnia cure web page takes the legwork out of finding great insomnia cure information resources. We have compiled great links to insomnia cure information and insomnia cure sleep disorder remedy information and insomnia cure pages dedicated to insomnia cure information here. . . On this insomnia cure directory page you will find links to various insomnia cure information and insomnia cure sleep disorder remedy related pages. There you will find great information about insomnia cure information. Other Sleep Aids Many people use sleep medications that are available without a prescription. These sleep aids are available "over-the-counter" (OTC) because they have been found to be safe when used according to their directions. However, OTC sleep aids may be less effective and they may have been subjected to less rigorous testing. Many non-prescription sleep products include antihistamines. These substances are designed to block chemicals released during a cold or allergy attack, not to promote sleep. However, many have sedating (calming) effects. Some OTC sleep aids may also include pain relievers. As with hypnotics, OTC sleep aids should not be used by individuals who are also taking alcohol or other drugs with sedating effects. Older persons should be cautious about these drugs because of their slower metabolisms. Drugs stay in the body longer and can then cause daytime sleepiness. In addition, OTC sleep aids should be avoided by people with breathing problems, glaucoma, chronic bronchitis, and difficulty urinating because of an enlarged prostate gland, or women who are pregnant or nursing. Other products sold to promote sleep include: valerian (a root that may be steeped in hot water for tea) melatonin (an artificial or animal form of a substance produced by humans that is linked to sleep) Herbal products and nutritional supplements (such as melatonin) are not required to undergo the same rigorous testing as drugs do in order to meet government standards. Their long-term impact, side effects and possible interactions with other drugs or medical conditions are often not known. More research is needed. (For more information on melatonin, see the NSF brochure, Melatonin: The Facts.) Treating Insomnia Behaviorally Fortunately, sleep specialists have devised a variety of approaches for treating insomnia. Behavioral approaches involve actions you can take. Medication may help you sleep as you try these sleep-friendly practices. Combining behavioral and medical approaches works well for many people. Behavioral approaches range from limiting the time spent in bed to making a stronger mental connection between bed and sleep. This latter approach is called stimulus control. Studies suggest that these two strategies are the most effective behavioral approaches. Stimulus control focuses on the association between your bed and sleep. Do you find yourself balancing a checkbook or writing a letter in bed? In this way you link bedtime with alerting activities rather than sleeping. The stimulus control approach helps you think more about your bed as a place for sleeping. Also, put relaxation back in your bedroom by using your bed only for sleep and sex, getting in bed only when you're tired, and getting out of bed if you don't fall asleep within 15 minutes. Try a relaxing activity. A sleep specialist may help you use stimulus control and sleep restriction strategies properly. If you suffer from insomnia, consider the following guidelines for better sleep: Exercise regularly, about six hours before you want to sleep. Avoid napping. Go to sleep and wake at the same time every day. Save your worries for daytime (If concerns come to mind in bed, write them down in a "worry" book, then close the book until the morning.). Select a relaxing bedtime ritual, like a hot bath or listening to calming music.
When to See a Doctor If sleep problems persist, it may be time to seek professional help. Your doctor can help determine how to treat your problem and may refer you to a sleep specialist. For more information, write to the National Sleep Foundation or visit the NSF Web site: National Sleep Foundation Or contact the following:
Why not take an Inventory Of Your Sleep Habits to see if there is a simple natural insomnia cure you can apply? You know the signs: lead in your jowls, dragging feet, million-dollar mistakes at work, lowered eyelids at the stoplight, snapping at the kids, drool on the computer keys. Sleepy, Dopey, Grumpy all rolled up into one. Turns out you have some company in the sheep-counting club. Millions of Americans don't get the quality sleep they need-and suffer from consequences that affect every aspect of waking life. Still, many think sleep problems are a natural fact of life. In fact, people who suffer from sleep problems typically wait about 12 years before they seek help. But experts say most sleep problems can be resolved, it just takes close examination and perseverance. "People feel that sleep problems are a part of life and that they are something that they should endure," says behavioral sleep medicine specialist Dr. Saul Rothenberg of Long Island Jewish Medical Center in New York City. "They don't realize that there are many excellent strategies for solving sleep problems." "I think the first question you need to ask yourself is whether you're satisfied with your current set of sleep habits and pattern," Dr. Rothenberg continues. "And if the answer is no, then you have to change something in your life in order to improve the sleep pattern. What you want to do is trading one set of habits that don't work to your satisfaction for another set of habits that will hopefully work a lot better for you." Dr. Michael Thorpy, director of the Sleep Wake Disorders Center at Montefiore Medical Center in New York City, says the problem need not spiral out of control. "One of the things that we've learned in recent years has been that the longer a sleep problem continues, the more ingrained it becomes and the more people become conditioned to that sleep problem. Just like a snowball building up, it gets bigger and bigger as time goes on."
As we begin National Sleep Week, Americans will be happy to know that most sleeping problems can be overcome if they just take the time to assess their sleep habits, make lifestyle changes and fess-up to their doctors so they can get the help they need. Here are some of the tips leading experts in sleep medicine recommend. Taking inventory of your sleeping habits and cycles A good first step is to keep a sleep diary to identify specific problem areas. In the diary, you should note the time you go to bed; when you wake up; how long it takes you to fall asleep; if you wake early; and the time you spend napping during the day. If you plot out this information in a sleep diary for a couple of weeks, you may discover patterns. "It's important to see what the best nights and what the worst nights look like to raise awareness that your sleep is not the same every night, because we tend to overvalue the poor nights and undervalue the good nights," Dr. Rothenberg says. "It also gives you an opportunity to try and figure out what happened on the poor nights that made them poor. Or alternatively, what happened on the good nights that worked well and that helped you sleep well." Only try to go to sleep when you are sleepy Sometimes you get into bed and just lay there for what feels like an eternity. To cut down on insomnia, doctors suggest restricting time in bed to the amount of time you are actually sleeping. "People who have difficulty with their sleep often lay awake in bed for extended periods," explains Dr. Gary Zammit, director of the Sleep Disorders Institute at St. Luke's-Roosevelt Hospital in New York City "And then the bed becomes associated with wakefulness rather than this nice, warm, delicious sleep. So if you are spending eight hours in bed, but sleeping only six, you should reduce the amount of time in bed to only six. You need to break the learned association between being awake and being in bed. If you are not asleep in 15 to 20 minutes, get up out of bed, go into another room and engage in some sedentary activity until you begin to feel sleepy. Then at that point, return back to bed." Reserve the bed for the basics - sleeping and sex People have a tendency to live in their beds and that says experts that can be counterproductive. "One of the most common things that people with insomnia do is spend excessive time in bed, so that they begin to do a number of things in bed that have nothing to do with sleep—talk on the telephone, watch TV, balance their checkbook—things keep them awake in bed," says Dr. Daniel Buysse, director of the Sleep Evaluation Center in the Department of Psychiatry at the University of Pittsburgh. "Eliminating bedtime activities that have nothing to do with sleep is important. You want to strengthen the association between sleep and the bed or bedroom." Keep a consistent wake-up time Another recommendation sleep experts make is to keep regular sleep hours, in particular, the wake-up time. "Your wake-up time in the morning is very important, because it helps regulate your biological clock so that you get sleepy at the same time every night," Dr. Rothenberg says. "Every night, when you go to sleep, you've been awake for roughly the same number of hours. So that amount of sleepiness becomes predictable and familiar. And the more predictable and familiar it is, the less you think about it and worry about it; the less you think about it and worry about it, the better sleep works." Remove your sleep stealers, for a natural insomnia cure What you do during the day and evening can also affect your sleep. Dr. Brooke Judd, of the Sleep Disorders Center at the Dartmouth-Hitchcock Medical Center, says, "People should be avoiding caffeine after the afternoon. Caffeine is actually fairly long acting, and it's a stimulant that will promote keeping your brain awake. So avoiding caffeine in the afternoon, and certainly in the evening, is important. Also, you should avoid alcohol in the evening. Although it may help you fall asleep, alcohol will worsen your quality of sleep. And you should avoid smoking right before going to bed because nicotine is activating."
Experts also say exercise should not be performed immediately before bed. "Vigorous exercise very close to bedtime can raise body temperature, and it makes it harder to fall asleep. On the other hand, it turns out that if you exercise approximately four to six hours before bedtime, it may in fact help you fall asleep later that night," Dr. Rothenberg says. Make your sleep environment conducive for your insomnia cure You may think this is a no-brainer but making your sleep environment comfortable is remarkably helpful. What you sleep on, your bedding, light, noise, room temperature, pouncing pets and snoring spouses can all contribute to a poor nights sleep. "Some people don't have any difficulty falling asleep in a light room with a lot of noise. On the other hand, there are people who are very sensitive to these things and can be disrupted by having too much light in the room, too much noise in the room, if the temperature that isn't right. People tend to sleep better in rooms that are a little bit cooler rather than a little bit warmer," Dr. Judd says. People tend to fall asleep as their body temperature falls. Says Dr. Thorpy, "You can artificially elevate the body temperature, such as having a hot bath or a long hot shower, and it brings the body temperature up, then when you get into bed and the body temperature starts to fall, that helps you to sleep. So the old story of a hot bath before bed in fact does work." Having a loud bed partner who snores or does a lot of leg kicking can be an extremely disruptive. Periodic limb movements and sleep apnea, a sleep disorder characterized by loud snoring, require treatment from a sleep specialist. "Snoring is a sign of partial obstruction of our airway during sleep," Dr. Buysse says. "Virtually everyone who has obstructive sleep apnea will have very loud snoring that can often be heard from other rooms, or even other floors in the house. Snoring clearly can disrupt our sleep at night, even if the individual doesn't stop breathing entirely. So rather than being a sound of restful, restorative deep sleep, snoring is actually a sign of disrupted sleep." Take a closer look at any existing medical conditions Underlying medical conditions can also contribute to sleeping problems. According to Dr Buysse, "Virtually every chronic medical illness—conditions that cause pain, impair our ability to move at night, cause difficulty breathing—can be associated with insomnia. Psychiatric conditions, such as clinical depression and serious anxiety disorders, can also be associated with long-term insomnia. And many medications can lead to insomnia, including some antidepressants, blood pressure medications and certain over-the-counter medications." Simple adjustments in medical care can often help minimize problems stemming from medical sources. Don't suffer your insomnia or other sleep disorders in silence There's a lot of stigma associated with sleep problems, but experts want poor sleepers to know that there is a lot you can do. The important thing is to really do an inventory of your waking and your sleeping life. Look for factors that can disrupt your sleep and do your best to minimize those factors. If you aren't able to make the right adjustments, work with a sleep specialist. Dr. Thorpy sums it up well: "Practicing good sleep hygiene is important for anyone who has a sleep problem. In fact, it's important for anyone because if people don't adhere to these recommendations, they could develop a sleep problem in the future. Understanding what can adversely affect sleep is something that every man, woman and child needs to know."
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Sleep aid tips web directory is the best way to find information about sleep disorder remedies and insomnia cure information. This web page takes the legwork out of finding great insomnia cure information resources. We have compiled great links to insomnia cure information and sleep disorder remedy information and pages dedicated to insomnia cure information here. . . On this directory page you will find links to various insomnia cure information and sleep disorder remedy related pages. There you will find great information about insomnia cure information.
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