How To Really Have A Good Night’s Sleep, Part Two

Aside from the things previously mentioned in the earlier article, here are other things to consider to fight insomnia.

IV. Sleep Restriction Therapy

For some insomniacs, it is hard to fall asleep first with their minds
racing. They may be in bed for 10 hours but stay asleep for 5 hours. In
this type of therapy, patients are advised to reduce the number of
hours they spend in bed to hours they spend in sleeping, until those
hours are increased. For more information, go to your nearest sleep
center.

V. Melatonin For Insomnia?

Another popular insomnia relief is melatonin, a hormone released by the pineal gland.

Melatonin levels are high during nighttime, and low during daytime. It
is stimulated by darkness and is suppressed by light. Advertised
heavily on the internet, it is believed to be an effective insomnia
cure, especially since it is naturally produced in the body and is
responsible behind the body’s circadian rhythm. People think that as
they get older, their melatonin levels decline. But how effective it
really is remains to be thoroughly studied, as findings so far are
mixed.

In one small study, however, it was found out that melatonin may help
night shift workers sleep during the day. Dr. James K. Wyatt of Rush
University Medical Center and his colleagues at Harvard Medical School
assigned a group of people free from sleep disorders to be put on a
20-hour sleep-wake schedule, simulating a traveler crossing four time
zones eastward every day. They were asked to take 0.3 or 5 mg of
melatonin or a look-alike placebo pill 30 minutes before each scheduled
sleep period, which lasted for 7 hours.

People who took melatonin had longer sleep time during the day when the
body doesn’t normally produce it, compared to those who took placebo,
the study found out. But when they were given melatonin at night when
the body produces its own melatonin, no added benefits were discovered.

Another factor that consumers must consider before buying melatonin is
the fact that it is not FAD-approved. Its safety is not guaranteed, and
its production is not closely monitored. Available forms in health
stores may contain other substances and are untested for long-term use.

VI. Sleep Medications

So the abovementioned tips don’t work, what now? Sleep medications may
be your last resort when sleep is still elusive, but you should
exercise caution. Don’t view them as your main weapon against insomnia,
because you will fail. While there are many of them in the market that
seem promising, thanks to their companies’ clever marketing strategies,
sleep experts advise you to take them only in small doses, and only
when all else fails. They are not for long-term use. Check for your
doctor’s advice before taking any drugs for possible interactions with
other medications. They are habit-forming. Quit slowly or else you will
suffer from rebound insomnia, the kind that will worsen when you stop
taking them.

VII. Conclusion

While you may be experiencing sleepless nights, your insomnia can still
be cured. Just go to a sleep center, ask for advice, and who knows,
you’ll be sleeping soundly again.