Chronic Insomnia Treatment Without Side Effects

by anonymous user on July 22, 2010

People who have problems with chronic sleeping disorders, often find it very tough to get effective relief. The most ordinarily and widely spread chronic insomnia treatment is still sleeping pills, in spite of their well documented known side effects.

It is also common to try “medicating” using alcohol – the night cap so symbolic in movies actually has damaging effects especially if you drink close to bedtime.

Many of the OTC remedies, for example antihistamines and sedatives, do work short term, but are not meant to be used in a chronic treatment setting.

In 2005 the National Institutes of Health in the US set up a “State of the Science” Panel, which was tasked with analysing and the summing up of what works and what does not work regarding chronic insomnia treatment.

The consensus was that there should be more use of “Cognitive and Behavioural Therapies”.

What does that mean for you, as an insomnia sufferer?

To put it simply, learn techniques and methods that lets you relax – that’s the “Behavioural Therapy”, and combine that with “cognitive therapies specifically targeted at anxiety-producing beliefs and erroneous beliefs about sleep and sleep loss”.

Now, this sounds easy and in a way it is, but as always it requires a bit of work to succeed. It seems far easier and quicker to take a pill, or have a stiff drink! But, unfortunately, in the long run these easy ways will only serve to make your sleeping problems worse.

Let’s start with “How To Relax?”

You can find many methods that will help you relax, from acupuncture  to yoga. It actually doesn’t really matter what technique (or techniques) you settle on, as long as you learn it, practice it and it works for you. One little known but surprisingly effective method is to use an acupressure mat, another is to improve your deep breathing.

“Cognitive” therapy focuses on the fact that maybe 70-80% of sleep problems are are caused by what goes on in your mind. Anxiety and worry are two main culprits here.

The aim of those who teach cognitive therapy is to make you, as someone who’s looking for ways to cure insomnia, focus on what your thoughts are when you are thinking about sleep. And in particular, your thinking just as you areabout to go to bed.

Once you become aware it is fairly easy to tell yourself that your thoughts actually are just “thoughts” – they are not reality!

So you don’t need to become upset, or start to worry, and this simple disassociation between thoughts and emotions will make it a lot easier to empty your mind and go to sleep. Particularly effective as chronic insomnia treatment, this method will gradually turn a vicious circle into a beneficial one!

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