Let’s say you go to the doctor hoping to get a prescription for sleeping pills to relieve your insomnia. You’ve been through cognitive behavioral therapy and it has helped. But there are nights when you’re wound up so tightly that nothing—push-ups, meditation, a hot bath—will calm you down enough so you can get a decent night’s sleep. What then?
The American Academy of Sleep Medicine recently released a clinical practice guideline for the medical treatment of chronic insomnia in adults. Here’s what the academy now recommends.
Observing the rules of good sleep hygiene may not work as a standalone treatment for insomnia. But now that I’ve learned to manage my insomnia, I follow most of the rules because they help me maintain sounder, more regular sleep.
Some are especially helpful in preventing backsliding. They may help you, too.
As a treatment for chronic insomnia, melatonin supplements disappoint. Internal secretion of melatonin, the hormone of darkness, begins to rise some two hours before you fall asleep. Adding to it with a melatonin supplement is often redundant.
But there’s increasing evidence that melatonin supplementation is effective for some sleep problems and may also help to treat and/or avert serious health conditions. Here’s a summary of the benefits.