Posts Tagged ‘insomnia treatments’
Treatment of Insomnia with Medicinal Plants II
Skullcap (Scutellaria lateriflora)
You can also use the pillow filling it. In traditional Chinese medicine is used in 1-3 teaspoons of the root per cup of boiling water to prepare an infusion (beginning with boiling water and leave to simmer before drinking). There are no known health risks associated with this plant.
Passion Flower (Passiflora incarnata)
It is believed that the alkaloids and flavonoids of this plant significantly calm the central nervous system. It brings a sense of comfort while reducing spasms and anxiety and helps you sleep.
Dose: for treating insomnia, drinking an infusion made by pouring a cup of boiling water over half a teaspoon of dried herb. Sipping before going to bed. Passionflower contains alkaloids that can reduce the effects of a class of antidepressants known as monoamine oxidase inhibitors (MAOIs).
Melissa (Melissa officinalis).
It is often used as a tea, especially chamomile, to relax the body and induce sleep. It also has antiviral, antibacterial, antispasmodic and antihistaminic.
Dosage: one to two teaspoons of the herb in a cup of hot water. There are no known side effects.
Treatment of Insomnia with Medicinal Plants I
Reishi mushroom (Ganoderma lucidum).
Mostly used in traditional Chinese medicine, reishi calm the person during the day, reduces anxiety and muscle spasms, helps to overcome the distractions and regulates sugar metabolism.
Has also been shown to reduce cholesterol and blood pressure, strengthens the heart and stimulates the immune system. The health effects of this fungus have been found in numerous studies.
Dosage: Three capsules of 1 gram three times daily. So far, experimental studies show that reishi can be used safely, although there are few data on long-term use.
It has been used as a sleep aid for centuries. The volatile oils of nuts have a significant sedative. An infusion of hops can be taken to relieve stress during the day or just before bed or a small pillow can be filled with their inflorescences, so that their fragrance is released every time you turn your head.
Dosage: Use one teaspoon of whole hops for each cup of boiling water to make tea.
Treatment of Insomnia with Stimulus Control
Changing thoughts.
Is to eliminate stress-producing thoughts that appear in the bed like “I sleep, it’s horrible not being able to sleep, tomorrow I’ll be fatal, I can not work, it will not never end …” to substitute for them as: “No matter, if I can not sleep, because not sleep, I will not worry about it anymore, if I am wrong, then bad luck is not so horrible, I can bear, if not sleep today and sleep another day … ”
This strategy is based on the assumption that both the time to go to sleep as the place (bed room) are associated with failed attempts to sleep, so that over time come to maintain themselves insomnia.
Consequently, the goal of this treatment is to re-associate the bed and bedroom with a normal sleep. This is achieved by eliminating the activities incompatible with sleep on the bed and bedroom and establishing a stable schedule of sleep-wake.
In practice, the required stimulus control insomnia sufferers go to bed only when sleepy, always get up at the same time, out of bed when unable to sleep for more than 15 or 20 minutes reading a ban , watch TV, eat, worry and other activities incompatible with sleep while on the bed and bedroom, these activities have to do them in another room (even if they can not help but worry have to leave the bedroom) and sleep day.
Treatment of Insomnia with Relaxation Techniques
Cognitive-behavioral psychotherapy.
Often, misconceptions and concerns about not sleeping as well as many habits that disturb sleep, play an important role in triggering and maintaining insomnia.
In cases in which a psychological disorder such as depression or an anxiety disorder is the cause of insomnia, psychotherapy may be helpful. Psychological therapy can also help combat and combat insomnia learned the vicious circle created by concern Poderte not sleep.
In cases of marital problems, employment or otherwise, the psychologist can teach problem-solving techniques and stress management. During the therapy helps the person to remove the misconceptions about sleep that many people have.
For example, it would be appropriate for a person who needs to sleep only 6 hours, pretend to sleep for eight hours every night. Also used the techniques described below, whichever is best for each person, or a combination of several techniques. Usually enough about 4 therapy sessions to teach the necessary techniques.
They can use various techniques such as progressive relaxation, imagination training, biofeedback and hypnosis. The aim is to reduce anxiety and stress at the time of going to bed. For this insomniac teaches exercises during therapy sessions, which then must practice at home.
Time for concern.
In cases where a person can not sleep because of thoughts and concerns that revolve in your mind, you are prompted to set up a time to worry during the evening or morning. It is a period during which you review the day, make plans, looking for solutions. Outside this period, especially in bed, I worry strictly prohibited.
Guidelines for Better Sleep
* Keep a regular sleep schedule, both weekdays and weekends.
* Try to go to bed only when sleepy.
* If you’re tired and can not fall asleep after about 20 minutes in bed, leave the bedroom and made something quiet, like reading or listening to soft music. Prevents the computer and any stimulating activity.
Do not let yourself fall asleep outside the bedroom. Go back to bed when you sleep and not before. Repeat this process as often as necessary.
* Use the bedroom only for sleep and sex.
* Avoid sleeping during the day. If an occasional nap is necessary, must be one hour and just after eating.
* Establish a relaxing ritual before going to sleep, like a hot bath, or ten minutes of reading.
* Exercise regularly. Gentle exercise should not be done within four hours before bedtime, while vigorous exercise should not be done within six hours before bedtime.
* Keep a regular schedule for meals, medication, tasks and other activities. This will help to keep the internal clock.
* Avoid heavy meals close to bedtime, although a light snack may help promote healthy sleep.
* Avoid intake of caffeine within six hours before bedtime.
* Avoid alcohol in the evening. Even a small dose of alcohol can produce dangerous levels of sleep deprivation.
* Avoid the use of nicotine close to bedtime or during the night.
Insomnia: Causes and Treatments
Insomnia is an experience of inadequate and non-refreshing sleep characterized by one or more of the following problems:
-Difficulty initiating sleep
-Difficulty staying asleep
“Waking up too early
Causes
Insomnia may be independent of other health problems, in which case it is called primary insomnia, or it may occur as a result of another disorder or disease.
Psychological causes
Vulnerability to insomnia. Some people are more likely to have insomnia than others. Just knowing that you have that trend will not last long and can be helpful.
Stress. Persistent stress can contribute to the development or worsening of insomnia. Problems in relationships or at work, a child with a chronic illness or other stressful situation may contribute to insomnia.
Insomnia learned (also known as psychophysiological insomnia). If you sleep poorly, you may be worried about not being able to function properly during the day. This means that when the night and go to bed feeling stress and worry, with an intense desire to sleep.