In the quest for Better Sleep

As already discussed in the other sections of the site it is acknowledged that the length and depth of one's sleep can improve with the right bed, a decent or new mattress and seeking medical advice to alleviate any particular back, spine or neck problems.

This section will deal with the mechanical loss of sleep by other reasons.

Insomnia

Insomnia is a very common complaint among older adults. The condition affects more millions from all countries and walks of life. Some symptoms include difficulty falling asleep, difficulty staying asleep, difficulty with early morning awakening, or not feeling rested by a "good night's sleep." Occasionally, insomnia lasts for a short time and can be easily managed. Other times it is a chronic condition, lasting more than six months. This chronic insomnia is more troublesome and can affect work, social relationships, and health. Many people with insomnia are also diagnosed with other conditions such as depression, anxiety, allergies, or pain.

Insomnia treatment begins with what is known as "sleep hygiene." This includes regular sleep and wake times. You should avoid eating, drinking, or exercising before bedtime. The room should be cool, comfortable, and dark.

The philosophy of sleep hygiene is: keep a regular sleep schedule; exercise regularly but avoid exercise before bed; go to bed when sleepy; do relaxing and enjoyable activities before bed; keep the bedroom quiet and comfortable; do not eat a large evening meal; if you are not sleeping within 20 minutes, get up and return to bed when you are sleepy; if you must take a nap, limit it to 30 minutes; avoid alcohol, caffeine, and nicotine; have your pharmacist check your medications for stimulating drugs.

If the "sleep hygiene" methods are not working, then it may me necessary to begin using medication.

If you are still having difficulty getting a good night's sleep, you should talk to your pharmacist or doctor. The cause of your insomnia will need to be determined and you may need medication to help you sleep. Even if medication is used for insomnia, "sleep hygiene" principles should still be followed and can provide added benefit.

The best medication should act quickly and for a short period of time. This eliminates the "hangover effect" some people experience.

There are many other products that might be used for insomnia. Melatonin has been shown to be helpful in treating insomnia due to melatonin deficiency in elderly patients. It may also improve sleep quality but probably will not increase the length of sleep time. Kava kava and valerian root are also commonly used for the treatment of insomnia. Kava kava has not been shown to be effective in the treatment of chronic insomnia. It is also known to be potentially dangerous to the liver. Valerian root may be helpful in helping one get to sleep as well as improving the quality of sleep.

There are a number of treatment options available for the treatment and management of insomnia. It is important to diagnose and attempt to treat the root or underlying cause first. After that, the practice known as "sleep hygiene" should be practiced. If "sleep hygiene" is not effective, then the use of prescription medication may be warranted.

The cheapest treatment is, of course, "sleep hygiene." If you try this approach and are unsuccessful, I would recommend over-the-counter diphenhydramine, while still practicing "sleep hygiene." There are many different types available. The next step would be to visit your doctor for a prescription. As is my usual recommendation, begin with the lowest priced medication. For insomnia treatment, I would recommend trazodone first. Trazodone represents approximately 40% of all insomnia prescriptions. It is relatively cheap. If that is ineffective, go with temazepam. It is also very popular and cheap. It is, however, a controlled substance which means there is a possibility of addiction.

If in doubt, always seek medical advice!

Relaxation

Only you really know the things that you find relaxing and you should try to do them as often as possible. Even if it's only for a few minutes at a time you should make time. Just because your partner finds that relaxation techniques include playing sport or watching television doesn't mean you have to do the same.

Don't get stressed about relaxation techniques. If you're struggling with an exercise or technique don't worry. If you're falling asleep every time you try self hypnosis or meditation don't worry. These techniques are designed to help you not give you more things to worry about.

Relaxing the body will go a long way to improving your physical condition, however, the most effective relaxation techniques should combine the relaxing of the body and the mind. You should shut out any stressful thoughts about work or home; perhpas try repeating one word or short phrase over and over and if any obtrusuive thoughts do come into your mind then you should concentrate on the repetition again.

The body and mind are very closely related and this means that there are a number of exercises that can be adopted that will not only improve our physical well being but act as excellent relaxation techniques. Techniques like this have been employed in yoga and other meditative arts that have developed over a great many years in many different cultures.

Dr. West Conner is the author of this article. You can see his prescription costcutting site at www.rxcostcutters.com for more details.

John Mancini has been writing about hypnosis online and offline for a long time. Visit www.hypnosiscentral.info or www.easy-self-hypnosis.net to read more about matters like relaxation and relaxation music.