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Brain & Spine Health | Family Health | Wellness
insomnia

Try These Natural Tricks to Fall Asleep More Easily

Complementary approach can aid medical methods

Seeing a physician for help with your sleeping problems?  You might want to try complementary medicine as another way to help you get back to restful slumber.

Complementary medicine refers to forms of non-invasive therapies that a patient can use alongside conventional Western medicine. Nearly 40 percent of Americans use this approach for specific conditions or overall well-being, says the National Institutes of Health (NIH).

“Many complementary therapies have been shown, through high-quality scientific evidence, to be safe and effective,”  says integrative medicine specialist Melissa C. Young, MD. She sees patients at Cleveland Clinic’s Center for Integrative Medicine.

Complementary therapies for insomnia comprise four categories: mind-body therapies, body-based therapies, biologically based therapies and cognitive-behavioral therapy.

Here’s a rundown of the four categories and how you can leverage them to get back to sleep:

Mind-body therapies

The mind is a key player when it comes to how easily you fall asleep and stay asleep. This is why people should try mind-body techniques first when they experience insomnia, Dr. Young says.

Examples of mind-body techniques include meditation, hypnosis, guided imagery, tai chi and yoga. These practices can help to calm people’s thoughts and help them to relax. They are particularly helpful for older adults.

Body-based therapies

Body-based therapies can relax the body enough so that it is ready for sleep. These include massage and acupuncture, as well as energy techniques for stress reduction. Massage benefits everyone from infants to older adults and cancer patients. Acupuncture enhances sleep quality, especially if you’re feeling pain. Energy techniques include reiki, healing touch and therapeutic touch.

Biologically based therapies

Biological supplements aren’t sleeping pills. They help to balance your body’s chemistry and rhythm naturally, and make it easier to fall asleep.

Dr. Young says the most effective and popular biological treatments are:

  • Magnesium, a mineral supplement
  • Melatonin, a hormone that plays a role in sleep
  • Chamomile tea
  • I-theanine, a naturally occurring amino acid

Cognitive-behavioral therapy

Cognitive behavioral therapy for insomnia is a group of strategies that can help you to fall asleep faster, stay asleep and improve your sleep quality. At the same time, these strategies increase the overall amount of time you sleep. Cognitive-behavioral therapy is effective in the short- and long-term, and has minimal side effects.

“It helps people change the thoughts and behaviors that interfere with sleep,” says Michelle Drerup, PsyD, of the Cleveland Clinic Sleep Disorders Center.

Dr. Drerup gives these suggestions:

  • Limit the time you spend awake in bed. If you find yourself still awake after 15 to 20 minutes, leave the bedroom and return when you feel tired. You should associate your bedroom only with sleep — not TV, emails from work or worry.
  • Create a sleep schedule—and stick to it. Wake up at the same time each day, no matter your nightly experience. This will help your body regulate its  internal 24-hour sleep-wake cycle, otherwise known as your biological clock or circadian rhythm.
  • Practice good sleep hygiene. Part of getting good sleep is having healthy habits. Get regular exercise (but not too close to bedtime), develop a pre-bedtime relaxation routine, avoid or limit caffeine, avoid or limit naps to 30 minutes and limit your intake of alcohol.
  • Study up on sleep. It’s easier to change sleep habits when you know how and why people sleep, and which beliefs, behaviors and outside influences affect your sleep.
  • Consider cognitive therapy. Five mental processes influence insomnia: worry, selective attention and monitoring, distorted perception of sleep and daytime deficits, unhelpful beliefs about sleep and counterproductive safety behaviors. Cognitive therapy helps you to reverse these mental processes. Cognitive therapy is especially helpful in preventing relapse.
  • Relax. This is often easier said than done. This is why relaxation training from a sleep psychologist or a professional trained in services such as meditation, guided imagery or hypnosis may help. Results are not immediate, but last a lifetime.

More information

Sleep treatment guide

Tags: acupuncture, Epworth Sleepiness Scale, Insomnia, integrative medicine, melatonin, sleep, sleep apnea, sleep disorders, yoga
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  • Doug

    Glad to see most of the treatments you recommend don’t involve ingesting anything (in my experience, the valarian/kava/melatonin/whatever did nothing). CBT for me has been the magic ingredient. Retraining your brain to expect and deliver sleep..

  • http://twitter.com/MaryMeyerWrites Mary Meyer

    I am one of thousands of people worldwide whose GABA receptors were damaged significantly by taking a prescription medication for insomnia. I applaud Cleveland Clinic for sharing ways that people can overcome insomnia without drugs. I highly recommend the book, “Say Goodnight to Insomnia” which has many of your recommendations as well. I agree with Doug below…better to train your brain and body that you don’t need to take something to “make you” fall asleep.

  • wilma

    I am a retired R.N. with failed back surgery 6yrs ago @UH,must use walker have no balance. Is there any one out there that would help me I really think could walk.I worked at MT.SINIA 36 yrs & cleveland clinic 5yrs.I really miss nursing it my passion.some days are depressing and hard to get by.Sometimes I wish I could just go around and talk with patients. I love nursing sometimes I tear up ..