Plagued by Insomnia Get Out of Bed

Researchers from the University of Pittsburgh School of Medicine, study had them following 79 adults with chronic insomnia and an average age of 72 years. Researchers led by Dr. Daniel Buysee, wanted to determine if cognitive behavioral therapy for insomnia was just as effective as taking medication as noted by past research. In the past these medication free therapies have been known to be too involved and expensive.

Dr. Buyesee notes that one conclusion reached is when you are sleeping poorly the most important thing you can do is to get out of bed.

Insomnia by definition is difficulty in initiating or maintaining sleep. It has been estimated that thirty to fifty percent of the populace endure this sleep disorder. Insomnia seems to affect women more than men and seems to increase with age.

Insomnia can produce many physical symptoms like hypertension and inflammation with mainly affecting a person's ability to function during the day which can result in accidents.

The study had concentrated on using cognitive behavioral therapy for participants. They had either received printed educational materials about sleep or two brief in person behavioral treatments followed by two phone call sessions.

The nurse practitioner conducting the sessions concentrated on sleep instructions by the restriction of time in bed and setting routine sleep and wake up times. Also given were instructions on the biological reasons for certain sleep plans used in behavioral therapy study.

Dr. Thomas Neylan, University of California San Fransico, commented on the research remarking that many insomniacs spend time laying in bed worrying about their sleep and other things. They expect to have insomnia.

Dr. Neylan recommends if your not ready to sleep do not go to bed and lay down to force yourself to sleep. If you awake during the night and do not fall back asleep easily, get out of bed. You do not want an association of laying in bed and not sleeping.

Complications from insomnia

Lower performance level

Slowed reaction time while driving putting yourself at a higher risk for an accident.

Depression or anxiety disorders

Overweight or obesity

Poor immune system functioning

Increased risk or severity of long term diseases such as high blood pressure, diabetes and heart disease.

Medications have been prescribed for insomnia but do carry an array of side effects and can become addicting.

There are some alternative therapies which are low cost and have been known to be effective for insomnia.

Herbs

Melatonin is available over the counter as a supplement. It is released into your bloodstream beginning at dusk and wearing off by morning. It is safe to use this supplements for a few weeks only. Long term use has not been determined to date. Dosage is usually 0.3 to 0.5 mg a day.

Valerian is also a sleep aide. It produces a mild sedative effect. Valerian is suggested at 400 to 900 mg daily. Valerian has been linked to liver damage in a few people. However, it has not been determined if valerian was the direct cause for the liver damage.

Acupuncture

Acupuncture seems to be most effective in those with short term insomnia (shorter than six weeks).

The treatment is usually done in short sessions for about one half hour a week for a period of six to ten weeks. After that is usually done twice a month. It can also be effective to treat depression or anxiety from insomnia.

Chiropractic

Numerous sleep disorders have been effectively treated with chiropractic care. Chiropractors concentrate on the nervous system. When the nervous system is having interference it can affect your sleep. Chiropractic care can get to the root of the interference through various treatments including spinal manipulations and exercises.
Sources:

E Medicine Health

Mayo Clinic

Acupuncture for Insomnia

A & L Chiropractic Center