Melatonin receptor agonists: These drugs alter melatonin levels, a hormone involved in the sleep/wake cycle.Zopiclone (Zolpidem) is type of medication in this class of drugs. Z-drugs: These drugs work similarly to benzodiazepines.Benzodiazepines: These drugs can have a sedating effect, slowing down how the body and brain function. ![]() Various classes of drugs are available to treat insomnia, including: The treatment course may be short term, lasting for 5 weeks or less. However, the person and prescribing doctor should discuss the possible benefits, harmful effects, and medication costs before starting treatment. If CBT is ineffective, medications to improve insomnia symptoms could be a beneficial next step. Additionally, slow, deep breathing can help relax the nervous system. Mindfulness meditation can help quiet the mind, calm emotions, and prepare the mind and body for sleep. getting into a relaxing evening routine.getting out in the bright daylight in the morning.avoiding bright light exposure within the 2 hours before bed, including from devices.not eating or drinking alcohol within 2 to 3 hours before bed.This component emphasizes practices that promote healthy sleep patterns, including: This might include letting go and trusting their body’s natural ability to get to sleep. So this component involves transitioning negative thoughts into positive thoughts. This may happen because they believe they will not be able to sleep or think they will be unable to function properly the next day. People with insomnia commonly build negative thoughts around sleeping, such as dreading going to bed. If a person cannot get to sleep within 10 minutes, they must go to another room to do a relaxing activity until they feel sleepy. So this component requires a person to only use their bedroom for sleeping and sex and no other activities, such as using the phone or reading. Spending a lot of time in bed dealing with trying to sleep can create an association in a person’s mind between their bed and anxiety. They stay up and awake for longer to fall asleep and stay asleep when they do go to bed. So this component involves limiting the amount of time a person spends in bed. Sleep consolidationĪ person with insomnia may spend hours worrying about not sleeping, which can worsen matters. There are several parts to this type of therapy. People appear to have long-term improvements in their sleep following CBT-I largely because they learn how to support and encourage their body’s natural sleep mechanisms. It is typically a 6- to 8-week treatment course. ![]() The most effective non-drug therapy for long-term insomnia is cognitive behavioral therapy for insomnia, shortened to CBT-I. Keep reading to learn more about the different therapy types for insomnia, including how they might work and where a person can get more support.Ĭognitive behavioral therapy for insomnia Prescription medications are more likely to have adverse side effects than CBT-I. ![]() The therapy is good for treating long-term insomnia. A doctor, nurse, or therapist can oversee the treatment course. Almost 50% of older people have complaints about initiating or maintaining sleep.ĬBT-I works by teaching someone how to fall asleep faster or asleep longer. However, a person’s chances of having the condition increase with age. Females are more likely to receive a diagnosis of insomnia than males. adults report insomnia symptoms at some point in the year. Research estimates suggest that around 30 to 40% of U.S. Insomnia also causes excessive daytime sleepiness, making it hard to function as they typically would. A doctor may prescribe sleeping pills if CBT-I does not work for a person.Ī person with insomnia has difficulty getting to sleep, staying asleep, or waking up very early and not sleeping again. Cognitive behavioral therapy for insomnia (CBT-I) is an effective, first-line treatment option.
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