Management of Insomnia

Warning: Please consult your health care provider before starting any new herbal, alternative treatments or medications or supplements.

Insomnia is defined as difficulty falling and staying sleep. Its a common problem in young, middle ages and the elderly. Finding the underlying etiology is an important key to managing insomnia . Common factors playing a role include poor sleep hygiene, drinking alcohol late in the evening, sleep apnea, depression, hormonal imbalance, excessive caffeine intake, gastroesophageal reflux disease, allergies, post nasal drip, stress, anxiety and many others. Here are some of the tips which can be helpful.

1. Try to keep good sleep hygiene - Try to hit the bed at the same time every day, avoid watching TV before bed, avoid using phone or other electronics 1-2 hours before bedtime, keep the bedroom clean and fresh, avoid caffeinated as well as alcoholic beverages and smoking a few hours before bedtime.

2. White noise can be helpful in sleep induction and maintenance. These devices are available online and in stores. You can use smartphone apps as well.

3. Nasal, sinus allergies and deviated nasal septum can cause breathing difficulty during sleep; Cool mist humidifier and or nasal strips for a week trial can be useful.

4. Peppermint oil mist can be beneficial in some patients.

5. Set a goal for getting 6-8 hours of sleep every night.

6. Power naps in the day can help catch up for lost night time sleep. This is helpful in shift workers, families with young children and emergency workers who stay on call some nights of the week.

7. Meditation for 10-30 minutes before bedtime can be helpful bringing peace and slow down brain activity in some patients.

8. Seek professional help if symptoms persists. It would be useful to evaluate for for sleep apnea, depression, anxiety, gastroesophageal reflux disease, obesity, thyroid disorders and other hormonal disorders.

Hope this helps.

Cheers

Warning: Please consult your health care provider before starting any new herbal, alternative treatments or medications or supplements.