To many insomnia sufferers, the prospect of sleeping 7 hours a night sounds great. Insomniacs who write to me with news that they’ve achieved this feat after undergoing some type of insomnia treatment are thrilled.
Other people are not so thrilled about 7-hour nights. No matter how long they sleep, they wake up feeling unrested. Insufficiently refreshing sleep is the main symptom of people diagnosed with nonrestorative sleep.
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.
About 44% of people with insomnia also have a mental illness such as depression or generalized anxiety. So it’s no surprise that in healthy female college students there’s a relationship between sleep and mood, or affect.
But just what that relationship is—and how normal variations in sleep and affect might morph into insomnia and/or a mood disorder—hasn’t been established. Here’s what researchers at Kent State University and Henry Ford Hospital have found out.
Anxiety about sleep is a problem for some insomnia sufferers. Fear of sleeplessness is the main thing keeping them awake at night.
Here’s how sleep anxiety develops and how to tone it down.