Treatments for Insomnia that work

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treatments for insomnia

Treatments for insomnia that work are worth their weight in gold if you’re one of the many men and women who suffer from insomnia.   Insomniacs are all too aware how infuriating it can be to lie in bed for hours, tossing and turning, trying to get to sleep. Yet, the harder you try, the less likely it seems that you will actually doze off.

Many people struggle with insomnia at some point in their lives, and there are a variety of methods that can help them get the rest they need. There are many treatments for insomnia, both pharmaceutical and natural. And while everyone’s experience with insomnia is different, there are some treatments that work for most people. Here are some of the best:

 

Contents hide
1 Over-the-counter insomnia treatments
1.1 Diphenhydramine
1.2 Doxylamine
1.3 Melatonin
2 Prescription Sedatives
3 Cognitive Behaviour Therapy
4 Acupuncture
5 Acupressure
6 In Conclusion
6.1 References

Over-the-counter insomnia treatments

 

Itreatments for insomniaf you are struggling to sleep, one of the first things you are likely to turn to is over-the-counter insomnia treatments. These should only be taken in the short term for insomnia. When choosing an over-the-counter insomnia aid, it is sensible to ask for the advice of the pharmacist to check which one might be best for you. Remember to mention if you take any other medication, as the effectiveness of that medication may be affected by the sleep medication (1).

 

Diphenhydramine

is a common over-the-counter medication that is often used to treat insomnia. The brand name for the sleep aid is Nytol. This medication works by targeting the regions of the brain that are responsible for regulating sleep, promoting relaxation and helping people fall and stay asleep (2). Diphenhydramine can be effective for many people and has been shown to be safer than prescription sleep aids.

However, it is important to consult with a doctor before using diphenhydramine, especially if you have any pre-existing medical conditions or a history of substance use. In addition, it is crucial to follow the dosage instructions carefully, as too much of this medication can cause several unwanted side effects, such as nausea, constipation, and can even affect vision (3). Overall, diphenhydramine can be an excellent treatment option for those suffering from insomnia, but it should always be taken with care and caution.

 

Doxylamine

is an over-the-counter treatment for insomnia. It is a sedating antihistamine that works by blocking the action of histamine, a neurotransmitter that plays a role in wakefulness (4). Doxylamine is typically taken half an hour before bedtime. People who take doxylamine may experience side effects such as dry mouth, drowsiness, and headaches.

Doxylamine is generally considered safe when taken as directed. However, it should not be used by people with certain medical conditions, such as asthma, glaucoma, or bladder problems. Consult with a healthcare provider before taking doxylamine to make sure it is safe for you (5).

 

Melatonin

Another option is to take melatonin, a hormone that is produced naturally by the body and helps to regulate sleep cycles. Melatonin levels can be disrupted in people with insomnia, due to poor sleep hygiene, lifestyle or bedroom environment. Melatonin supplements are available over the counter, and they can be an effective way to improve sleep quality.

Research has shown that melatonin can help people fall asleep more quickly and improve sleep efficiency, meaning that people who take it spend more time actually sleeping. Melatonin can also be helpful for people who have jet lag or who work night shifts.

When taking melatonin for insomnia, it is important to take it at the right time. For most people, the best time to take melatonin is one to two hours before bedtime. This gives the body enough time to absorb the supplement and start to feel sleepy. However, everyone is different, so it may take some trial and error to find the best time for you.

In general, melatonin is safe for most people to take, although there are some side effects. These include feeling drowsy during the day, nausea and dizziness. Some people may experience more serious side effects, such as confusion, fainting and depression.

For these reasons, it is important to speak with a doctor before taking a melatonin supplement, especially if you have an existing health condition. People with auto-immune diseases should not take melatonin, so they will need to find alternative treatments, or follow a strict sleep hygiene regimen (6).

 

Prescription Sedatives

 

treatments for insomniaThese medications, which include zolpidem (Ambien) (7) and benzodiazepines like alprazolam (Xanax or Valium) (8), have high rates of success in treating insomnia, and many users report longer periods of deep sleep after taking them. However, these drugs also come with a number of drawbacks, namely side effects like grogginess upon waking and drug dependence (9).

When it comes to treating insomnia, prescribed anti-depressant drugs are often one of the most effective options. These medications work by boosting levels of certain neurotransmitters in the brain, such as GABA. This has a calming and relaxing effect. By increasing these chemical messengers, these drugs can help to improve sleep quality, allowing patients to get the rest they need to feel rested and alert during the day (10). There can be side effects associated with focus, which may affect driving and performance the next day (11). Other side effects, such as agitation or sexual dysfunction, can also occur in some people (12).

However, for many patients, these side effects are more manageable than the problems caused by ongoing insomnia. So if you’re struggling with sleepless nights, talk to your doctor about whether taking a depression medication could help you get better sleep and improve your overall health and well-being.

With all that being said, if you already take medication or do not wish to risk the side effects of insomnia drugs, you may prefer to try interventions that don’t involve popping pills. Thankfully, there are a few effective treatments for insomnia that you can try.

 

Cognitive Behaviour Therapy

 

treatments for insomniaThis non-pharmaceutical approach to treating insomnia is gaining popularity due to its effectiveness, safe use, and minimal risks for dependence or addiction. Cognitive Behaviour Therapy (CBT) focuses on using behaviours and activities to improve sleep habits and promote healthy sleep patterns. The goal of CBT is to change the way a person thinks about and responds to their sleeping difficulties. By learning how to calm the mind, relax the body, and fall asleep more easily, a person can take control of their insomnia and achieve better quality sleep (13).

Other techniques that are commonly used for insomnia treatment include relaxation exercises, guided imagery, pleasant waking routines, stimulus control strategies, planned awakenings, and healthy lifestyle changes (14). Whether used alone or in combination with medication, these interventions can be an effective tool for helping people get the rest they need.

 

Acupuncture

 

treatments for insomniaWhile this traditional Chinese therapy is usually known for its ability to alleviate pain and other health conditions, it also appears to be effective at treating insomnia. It has even been found to be more effective than some insomnia medications (15). Acupuncture involves placing incredibly fine needles into the skin at exact points on the body. According to traditional Chinese medicine, this helps to unblock qi (or life energy) and restore balance within the body.

While acupuncture is often used for pain relief, it can also be effective for treating insomnia. It is thought that acupuncture works by stimulating the release of neurotransmitters that promote relaxation and relieve stress. These include GABA and serotonin (16). If acupuncture is something you wish to try as a treatment for insomnia, it is important to consult with a qualified practitioner to ensure that the needles are inserted correctly.

 

Acupressure

 

treatments for insomniaAcupressure is an ancient healing art that has been used for centuries to treat a variety of ailments. If you don’t like the idea of needles, acupressure is an alternative that you can try at home as an insomnia treatment. There are a number of pressure points on the body that can help to promote relaxation and ease tension (17). By applying pressure to these points, it is possible to encourage the body to release endorphins, which can help induce sleep.

In addition, acupressure can reduce stress levels, both of which can be helpful in treating insomnia (18). While there is no one-size-fits-all approach to insomnia treatment, acupressure may be an effective option for those who are looking for a natural and drug-free way to improve their sleep.

 

In Conclusion

 

As illustrated, there are many ways to overcome insomnia, whether with medication, good sleep habits, or alternative therapies. All are proven to work; it just depends which one sits right with each different person.  Our article Biohacking Sleep is worth a read, providing related details on what might help improve your sleeping condition.

In conclusion, insomnia can be a very frustrating condition to live with. However, there are many treatments available that can help. It is important to consult with your physician and pharmacist to make the best plan for you. Educating yourself on the different treatments available will help you make the most effective and safest plan possible.

 

References

  1. Over the Counter Sleep Aids https://www.sleepfoundation.org/sleep-aids/over-the-counter-sleep-aids
  2. Diphenhydramine https://www.nhs.uk/medicines/diphenhydramine/
  3. Diphenhydramine https://medlineplus.gov/druginfo/meds/a682539.html
  4. Review of the histamine system and the clinical effects of H1 antagonists: Basis for a new model for understanding the effects of insomnia medications https://www.sciencedirect.com/science/article/abs/pii/S1087079212000962?via%3Dihub
  5. Doxylamine https://medlineplus.gov/druginfo/meds/a682537.html
  6. Melatonin for sleep problems https://www.nhs.uk/medicines/melatonin/
  7. Zolpidem https://www.nhs.uk/medicines/zolpidem/
  8. Benzodiazepines https://www.dea.gov/sites/default/files/2020-06/Benzodiazepenes-2020_1.pdf
  9. Prescription sleeping pills: What’s right for you? https://www.mayoclinic.org/diseases-conditions/insomnia/in-depth/sleeping-pills/art-20043959