Can’t Sleep? Try This!
I cannot fall asleep; I cannot stay asleep; I wake up early and cannot get back to sleep.
Insomnia is a common sleep disorder and can, over time, affect your quality of life.
Treatment aims to improve energy, concentration, and memory, reduce fatigue, and lower the risk of high blood pressure and heart disease.
Is there an underlying medical reason affecting your sleep?
Recent grief, depression, or anxiety
Menopause
Acid Reflux
Incontinence and needing to urinate during the night
Pain from recent trauma or chronic conditions such as arthritis or migraine headaches
Sleep apnea
Seek out an evaluation, further testing, and treatment with the help of your Healthcare Provider.
Nonpharmacological Intervention to Improve Sleep
The American Academy of Sleep Medicine recommends nonpharmacological intervention as initial therapy for insomnia.
Set up a good sleep hygiene routine, which includes:
Eat healthy, get active, and exercise during the day.
Avoid caffeine, large meals, alcohol, a heated discussion, or watching a heart-racing television show before bedtime.
Be consistent and try to go to bed at the same time each night.
Put your handheld devices on “do not disturb,” and darken the room. Use a sleep mask if needed.
Find a meditation routine that helps to relax you right before bedtime.
Consider seeking help through Cognitive Behavioral Therapy
Cognitive Behavioral Therapy can teach you about good sleep habits through meditation, deep breathing exercises, and muscle relaxation.
Pharmacological Treatment May Be Necessary
According to the American Academy of Family Physicians, understanding the treatment goals and potential side effects of medications used to treat insomnia is imperative before starting treatment.
The following is a list of medications used and may be prescribed by your Healthcare Provider. Discuss the potential for abuse and its side effects when deciding which medicine is right for you.
Antihistamines, such as diphenhydramine (Benadryl) and hydroxyzine (Atarax), are discouraged in the senior population but can be used in younger patients.
Melatonin, a naturally occurring hormone, is helpful for those suffering jet lag or shift work and is most beneficial when administered correctly.
Benzodiazepines (Temazepam/ Restoril)
Nonbenzodiazepines (Zolpidem/Ambien, Zaleplon/Sonata, and Eszopiclone/Lunesta)
Orexin Inhibitors (SuvorexantBelsomra, Lemborexant/Dayvigo, and Daridorexant/Quviviq)
Melatonin Agonists (Ramelteon/Rozerem)
Sedating Antidepressants ( Amitriptyline/Elavil, Nortriptyline/Pamelor, Doxepin/Silenor, Mirtazapine/Remeron, and Trazodone )
In conclusion. Insomnia is a sleep disorder, and there are effective treatments. Seek out the help of your Healthcare Provider and find what works best for you so you can rest well and restore your physical, mental, and emotional well-being.