Sign up below for your free gift. Your privacy is important to us. Was this article helpful? Yes No. National Center for Complementary and Integrative Health. Relaxation Techniques for Health. Medical Encyclopedia [Internet]. Atlanta GA : A. Relaxation techniques for stress. Updated March 31, Retrieved June 11, Lichstein, K. Relaxation for Insomnia. Aloia, B. Perlis Eds. Jerath, R. Physiology of long pranayamic breathing: Neural respiratory elements may provide a mechanism that explains how slow deep breathing shifts the autonomic nervous system.
Medical Hypotheses, 67 3 , — Frontiers in psychiatry, 9, Three Breathing Exercises and Techniques. National Institutes of Health. Mindfulness Matters. Ong, J. Greater Good in Action. Body Scan Meditation. Discover New Practices. Healthwise Staff. University of Michigan Medicine Health Library. Updated December 15, Morin, C. Nonpharmacologic treatment of chronic insomnia. An American Academy of Sleep Medicine review. Sleep, 22 8 , — Vickers, A. Hypnosis and relaxation therapies.
The Western journal of medicine, 4 , — Arthritis Foundation. Progressive Muscle Relaxation. Meditation: In Depth. Klein, J. The New York Times. Harada, H. Learn more about Insomnia. What Causes Insomnia? By Eric Suni August 6, Trouble falling or staying asleep can be greatly distressing. When it occurs chronically, this is called insomnia. If you find yourself having trouble getting to sleep, you may be seeking a solution in the form of sleeping pills.
Are there treatment options available at home? When should you see a healthcare provider? Learn about some of the treatments that might help you to finally get to sleep, including the role of insomnia therapy called CBTI. Insomnia is the most common sleep disorder, affecting nearly everyone at some point in their lives. It may be short-lived and related to an identifiable stressor, in which case it is referred to as acute insomnia.
Trouble sleeping the night before a big test is an example. However, these difficulties might also become a chronic condition that can leave you greatly distressed. Chronic insomnia occurs at least three nights per week and lasts for at least three months.
Many people with insomnia hope for a quick fix. It would be ideal if you could do something, or simply take something, to help you get to sleep. These desired options might range from sleeping pills you can take, foods you can eat, or beverages you can drink. Both now and in the past, people have consumed a small amount of alcohol to aid sleep. These "nightcaps" a reference to bygone headwear worn during sleep to minimize heat loss are, for some people, a bedtime routine.
However, we now understand that alcohol is not an effective sleep aid. As a depressant of the brain, it might make you feel sleepy by increasing adenosine levels. However, the sleep that results is fragmented and disrupted. It suppresses REM sleep, characterized by vivid dreaming.
The sleep that occurs is ultimately not refreshing and may lead to symptoms of sleep deprivation. In addition, alcohol use may contribute to an increased risk of obstructive sleep apnea due to relaxation of the airway muscles. The use of alcoholic beverages to help with sleep is not recommended. You might raid the kitchen looking for other things to help you sleep. Perhaps a glass of warm milk?
What about a turkey sandwich, laden with the sleep-promoting chemical called tryptophan? Even a glass of soothing "sleepy time" tea may seem tempting. You should be cautious if you choose to eat or drink something to help you sleep.
Any products that contain the stimulant caffeine should, as a rule, be avoided. As such, abstain from coffee, caffeinated tea, chocolate, and energy drinks. In addition, other selections may be undesirable. You may not want to eat a large meal, spicy food, or tomato products as you might provoke nighttime heartburn. Food consumption prompts the release of insulin, which may promote wakefulness.
There are foods that can be comforting, and this may put you in a more favorable mindset to sleep. There are some foods that may be more effective. Certain foods, such as turkey, contain tryptophan. When you eat it, your body converts it to a neurotransmitter called serotonin. Higher levels of serotonin within your brain may, in turn, make you feel sleepy. There are also foods such as tart cherries that contain low doses of melatonin, a hormone that is important in the regulation of the timing of sleep called the circadian rhythm.
However, the melatonin contained within food is so little that you would have to consume a large portion of the food to see any effect. The sleep-promoting effects of food and beverages are modest and unlikely to significantly improve your ability to sleep.
Moreover, the use of alcohol or caffeine will have a disruptive effect on your sleep. You might also set yourself up for nighttime heartburn if you eat the wrong food too close to bedtime.
Many people turn to sleeping pills to aid in the transition to sleep. Many products seek to provide immediate relief of difficulty sleeping, but unfortunately, few can deliver on their promises.
Over-the-counter sleeping pills typically induce sleepiness as a side effect. As an example, medications that contain a "PM" in the brand name often have diphenhydramine as an active ingredient.
The same is true for the product sold as ZzzQuil. Benadryl the generic name is diphenhydramine is an antihistamine used to treat allergies and may cause sleepiness. These medications may be habit-forming, do not promote normal sleep, and are not recommended as treatments for persistent insomnia. Here's what you need to know if you're considering medication to help you sleep. Over-the-counter sleep aids can be effective for an occasional sleepless night.
There are a few caveats, however. Most over-the-counter sleep aids contain antihistamines. Tolerance to the sedative effects of antihistamines can develop quickly — so the longer you take them, the less likely they are to make you sleepy.
In addition, some over-the-counter sleep aids can leave you feeling groggy and unwell the next day. This is the so-called hangover effect. Medication interactions are possible as well, and much remains unknown about the safety and effectiveness of over-the-counter sleep aids. Over-the-counter sleep aids are widely available. Common choices and the potential side effects include:.
Store brands containing the same active ingredients as brand-name sleep aids are commonly available, too. Store brands have the same risks and benefits as their brand-name counterparts, often at a more reasonable cost. Everyone benefits from a good night's sleep. If you continue to have trouble sleeping, talk to your doctor. In addition to lifestyle changes, he or she might recommend behavior therapy to help you learn new sleep habits and ways to make your sleeping environment more conducive to sleep.
In some cases, short-term use of prescription sleep aids might be recommended as well. There is a problem with information submitted for this request.
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