Insomnia

Extreme difficulty falling or staying asleep on a regular basis. Often insomnia is due to stress, but if you think it may be due to health issues such as asthma, depression, sleep apnea, heartburn, or arthritis, look at this underlying issue with your health care provider.

Often Western doctors prescribe sleeping pills for insomnia; popular brands include Ambien, Lunesta, and Sonata. Care providers also often discuss behavioral therapies, which include healthy sleep habits, and cognitive behavioral therapy to lessen stress. It’s important to be aware of the side effects of prescription sleeping pills. Dr. Pujari spoke on King 5 News about a study that examines these side effects. We know taking sleep medication has long-term potential risks, including daytime fatigue, disturbing sleep stages quality, interactions with alcohol, and potentially worsening other health issues, such as sleep apnea, which can be associated with heart arrhythmias, and high blood pressure. In general, prescribing sleeping pills should be regarded as a last resort instead of a first resort, and they should be used for the short-term–ideally for 6 weeks or less if possible

1. Healthy Sleep Habits: The primary step to solving a sleep issue is to make sure to create healthy sleep habits. Your bed is for sleeping and intimacy only, so don’t read or watch TV or surf the Internet in bed. Make sure your bedroom is a quiet, dark, peaceful environment. If you awake during the night, don’t stay in bed. Get up and do something you find relaxing, whether that means reading, meditating, or having a cup of decaffeinated tea.
2. Tai Chi: Tai chi is a graceful, slow form of exercise that combines breathing with flowing movements; it originated in China. A UCLA study reported in the Journal of American Geriatrics Society had some participants practicing Tai chi 2 hours per week while other participants learned healthy sleep habits and participated in low-impact exercise.  The group of people who practiced Tai chi saw a 63% improvement in quality of sleep, while the group learning healthy sleep habits had a 32% improvement in sleep quality. This suggests that although low impact exercise improves how well you sleep, Tai chi may help above and beyond what we expect for exercise.  (Sleep quality includes how quickly people fall asleep, how well they sleep and how long they sleep and how easily they wake up.)In support of the idea that Tai chi may help with sleep even more than just routine exercise, a study reported in a 2008 issue of Sleep had 112 participants, with half of them practicing Tai chi for 25 weeks and the other half received healthy sleep education. The people doing Tai chi saw a significant improvement in sleep quality while the group learning healthy sleep habits experienced a slight improvement in sleep quality.
3. Progressive Muscle Relaxation: Progressive muscle relaxation is a systematic way of alternately tensing and relaxing your muscles combined with breathing. Doing this before bed can help promote a restful state. Dr. Pujari’s Fundamental Meditations II CD contains a section of progressive muscle relaxation(Contact us to purchase these cd’s). Keep in mind you have to practice progressive relaxation therapy every day for 15minutes for at least 2 months. Try this simple progressive muscle relaxation exercise:
   1. Sit in a comfortable position that you can maintain for 10 minutes or lay on the floor. Close your eyes. Begin to focus on breathing in and out slowly.
   2. After breathing slowly for at least thirty seconds, inhale and contract or tighten the muscles in both of your feet for five to ten seconds while holding that breath.
   3. Exhale, and release the muscle contraction in both your feet. Then relax for at least ten seconds.
   4. As you inhale contract or tighten the muscles in both of your lower legs for five to ten seconds while holding that breath.
   5. Exhale, and release the muscle contraction in both of your lower legs. Then relax for at least ten seconds.
   6. Work your way up your entire body this way, tightening, holding, and then relaxing muscle groups from your toes to the top of your head.
4. Take Melatonin: Melatonin is a hormone is produced by the pineal gland. It regulates circadian rhythms, which are cycles of activity that include our sleep patterns. Darkness helps stimulate the release of melatonin, which doesn’t actually cause us to fall asleep, but can help promote sleep.As a Western culture, we may have diminished how much melatonin is released by our bodies due to electricity. Sleep patterns in our country have also changed: in the 1960s, people averaged 9 hours a night and now people average 6.8 hours a night. Getting plenty of sleep is still vital for the human body; on average most adults need 8 hours a night.Taking melatonin may help insomnia. Dr. Pujari recommends starting by taking 3 milligrams per day. You can increase your intake, but generally speaking, don’t take more than 5 milligrams a day. Dr. Pujari generally doesn’t recommend extended release melatonin tablets. Be sure to take melatonin at a regular time every night. Notable changes may take awhile: take melatonin daily for at least two to three weeks to see if it helps you. Dr. Pujari does not recommend people under the age of 21 take melatonin. In general, of course, always remember to discuss any supplements with your doctor before starting.