Several medications in the benzodiazepine class have been used successfully for the treatment of insomnia, and the most common ones include:

• quazepam (Doral),
• triazolam (Halcion),
• estazolam (ProSom),
• temazepam (Restoril),
• flurazepam (Dalmane), and
• lorazepam (Ativan).

Another common benzodiazepine, diazepam (Valium), is typically not used to treat insomnia due to its longer sedative effects.

Non-benzodiazepine sedatives are also used commonly for the treatment of insomnia and include most of the newer drugs. Some of the most common ones are:

• zaleplon (Sonata),
• zolpidem (Ambien or Ambien CR, Zolpimist), and
• eszopiclone (Lunesta).

Melatonin, a chemical released from the brain which induces sleep, has been tried in supplement form for treatment of insomnia as well. It has been generally ineffective in treating common types of insomnia, except in specific situations in patients with known low levels of melatonin. Melatonin may be purchased over-the-counter (without a prescription).

Ramelteon (Rozerem), which is an insomnia drug that acts by mimicking the action of melatonin, is a newer drug. It has been used effectively in certain group of patients with insomnia.

There are also other medications that are not in the sedative or hypnotic classes, which have been used in the treatment of insomnia. Sedative antihistamines, diphenhydramine (Benadryl) have been used as sleep aids because of their sedative effects; however, this is not a recommended use of these or other similar drugs due to many side effects and long-term drowsiness the following day.

Some anti-depressants [for example, trazodone (Desyrel), amitriptyline (Elavil, Endep), doxepin (Sinequan, Adapin)] can be used effectively to treat insomnia in patients who also may suffer from depression. Some anti-psychotics have been used to treat insomnia, although their routine use for this purpose is generally not recommended.

A doctor or sleep specialist is the best person to discuss these different medications, and to decide which one may be the best for each specific individual. Many of these drugs have a potential for abuse and addiction and need to be used with caution. None of these medications may be taken without the supervision of the prescribing physician.

Many people feel a mid-afternoon slump in mood and alertness, especially after a poor night of sleep. Many believe that this slump is caused by eating a heavy lunch. However, in reality, this occurs because we were meant to have a mid-afternoon nap.

Several lines of evidence, including the universal tendency of toddlers and the elderly to nap in the afternoon and the afternoon nap of siesta cultures, have led sleep researchers to the same conclusion: nature intended that we take a nap in the middle of the day. This biological readiness to fall asleep in the mid-afternoon coincides with a slight drop in body temperature and occurs regardless of whether we eat lunch. It is present even in good sleepers who are well rested. Sleep researchers have also discovered that the afternoon dip in mood and alertness is associated with poorer performance, particularly after a night of sleep loss, and a simultaneous increase in sleepiness-related accidents. In fact, deaths from all causes show a secondary peak in the afternoon after a nocturnal peak, presumably from sleepiness-related accidents

Other evidence for a biological propensity for a mid-afternoon nap includes: sleepiness increases in the mid-afternoon; the afternoon nap is the last to be given up by children; older adults revert to afternoon naps; and, adult naps are almost always taken in the afternoon;

A mid-day nap is an integral part of the daily routine of many cultures, particularly those near the equator. This suggests that napping may have been part of an evolutionary mechanism to get us out of the hot midday sun. However, because the urge for a nap is appreciably weaker than the need to sleep at night, it can be suppressed (or masked by caffeine) but at the cost of increased sleepiness and reduced mood and performance. Also, because naps conflict with work schedules, they are becoming less common in industrialized societies (with the exception of college students and the elderly, who have more regular opportunities to nap). Unfortunately, this decline in napping may be causing poorer afternoon alertness and performance.

Research on napping suggests that an afternoon nap as short as ten minutes can enhance alertness, mood, and mental performance, especially after a night of poor sleep. Several studies also suggest that polyphasic sleep in the form of 30 minute naps taken regularly (every 4 hours) is the only way to reduce nocturnal sleep below 5-6 hours and still maintain performance. Studies on solo yacht racers indicate that winner’s average about five hours of sleep in the form of brief naps throughout the 24 hour day. In one study, subjects were allowed 20 minutes of rest/nap every 6 hours during a 64 hour work period. Results suggested that baseline levels of cognitive functions were maintained.

If you have an opportunity for an afternoon nap, particularly after a poor night of sleep, take one; you will feel more alert and energetic afterwards. Following a mid-afternoon nap, performance may temporarily deteriorate due to grogginess. However, once sleep inertia dissipates (usually 5-20 minutes), mood, energy, and subjective alertness improve beyond baseline; in sleep-deprived individuals, objective alertness and performance also improve. In non-sleep deprived individuals, improvements in performance have also been documented when measured 1.5 to 12 hours after a nap, particularly when naps are scheduled in preparation for all-night work shift. Naps should be limited to 45 minutes and avoided after 4:00 p.m.;otherwise, one may enter deep sleep, which may cause grogginess for a period of time after the nap and reduce the pressure for sleep that night.

Interestingly, there is no evidence that nap benefits are tied to a specific sleep stage. Also, there is evidence that simply resting in the mid-afternoon can improve mood. Sleep itself may not be the crucial factor in the positive effects of afternoon naps on improving mood; what may be important is an afternoon period of relaxation common to both resting and napping.

In summary, napping is normal and beneficial in terms of reducing sleepiness and increasing performance. Optimum human performance appears best served by at least biphasic sleep and perhaps polyphasic sleep.

he main characteristic of narcolepsy is overwhelming excessive daytime sleepiness (EDS), even after adequate nighttime sleep.

A person with narcolepsy is likely to become drowsy or to fall asleep, often at inappropriate times and places..

For more information about the topic Narcolepsy, read the full article at Wikipedia.org

During this stage, the activity of the brain’s neurons is quite similar to that during waking hours.

Most of the vividly recalled dreams occur during REM sleep.

It is the lightest form of sleep, and people awakened during REM usually feel alert and refreshed..

For more information about the topic Rapid eye movement, read the full article at Wikipedia.org,

The subject wakes abruptly from the fourth stage of sleep, with waking usually accompanied by gasping, moaning, or screaming.

It is often impossible to fully awaken the person, and after the episode the subject normally settles back to sleep without waking..

For more information about the topic Night terror, read the full article at Wikipedia.org,

They are generally able to get enough sleep if allowed to sleep and wake at the times dictated by their body clocks.

Unless they have another sleep disorder, their sleep is of normal quality.

Humans have biological rhythms, known as circadian rhythms, which are controlled by a biological clock and work on a daily time scale.

Due to the circadian clock, sleepiness does not continuously increase as time passes.

Instead, the drive for sleep follows a cycle, and the body is ready for sleep and for wakefulness at different times of the day..

For more information about the topic Circadian rhythm sleep disorder, read the full article at Wikipedia.org.

Often, DSP individuals report that they cannot sleep until early morning.

Unlike insomniacs, however, they fall asleep at about the same time every night, no matter what time they go to bed.

People with DSPS have at least a normal – and often much greater than normal – ability to sleep during the morning, and sometimes in the afternoon as well.

In contrast, those with chronic insomnia do not find it much easier to sleep during the morning than at night..

For more information about the topic Delayed sleep phase syndrome, read the full article at Wikipedia.org,

Does the food eaten before bed or the coffee drunk first thing in the morning make a difference? How about bedroom lighting and bedtime routines? Dozens of factors can affect insomnia and sleep quality, so following a daily and nighttime routine is some of the best advice on how to get a good night’s sleep.
Daily Routines for Good Sleep

It’s strange but true: daytime habits can affect sleep quality and help to encourage – or prevent – insomnia. People with insomnia, sleep disturbances, sleep disorders, or even occasional trouble falling asleep should consider:

1. Avoiding caffeine, MSG, alcohol, and other drugs and chemicals that can interfere with sleep cycles. Need a cup of java to get the day started? Even a cup of coffee first thing in the morning has the potential to interfere with nighttime sleep. Some people react to caffeine, alcohol, and chemicals like MSG (in food) much more than others.
2. Eliminating naps, especially in the evening. Napping isn’t necessarily going to cause trouble sleeping; but evening naps can throw off the body’s cycles and interfere with nighttime sleep.
3. Keeping computers, television and other entertainment out of the bedroom. People who are used to playing video games, reading, or doing homework in bed may have trouble falling asleep. It’s best to keep activities out of the bedroom so the body knows that bedtime equals sleep time.
4. Exercising regularly. Regular exercise has been shown to improve just about every aspect of health, and sleep is definitely included. Activity just before bed raises heart rate and increases adrenalin, which can make it harder to fall asleep; but cardio exercise in the morning or afternoon 3 to 4 times a week cures insomnia for many people.

Nighttime Routines to Help Beat Insomnia and Fall Asleep

Nighttime habits are just as important in improving sleep, if not more so, than daytime ones. Insomnia can usually be prevented by:

1. Relaxing before getting into bed. Busy lifestyles and overfull days can create stress and tension that linger after getting into bed and keep the mind racing instead of letting a person fall asleep. Taking a few minutes to slow down and do something restful before hitting the sack lets the body unwind and begin to enter “rest” mode. A regular bedtime can help, too.
2. Finishing eating 3 to 4 hours before sleep. This is especially true for those who suffer from acid reflux or nighttime indigestion, but almost everyone can benefit from ending all meals and avoiding all but the plainest of snacks a few hours before sleep.
3. Keeping the bedroom dark and quiet. The body’s circadian rhythms can be altered – and fooled into insomnia – by low daylight or brightness at night. Make sure that blinds and curtains are thick and wide enough to keep light out of the bedroom. If there’s a noise problem, try using a fan to mask noises outside the room.

Natural Insomnia Treatments

If none of the above work, there are a number of natural treatments known to work as sleep aids and help beat insomnia. A few of the most reputable include:

1. Aromatherapy for sleep and relaxation. Essential oils are natural liquids pressed from plants and have been handed down by healing traditions all over the world. Studies have shown that essential oils like lemon, valerian, lavender (among others) help with relaxation and can improve sleep quality and help people fall asleep.
2. Meditation, visualization and relaxation. Mental exercises that quiet the mind and ready the body for sleep help by eliminating tension and stress that keeps most people awake. Hundreds of such exercises can be found in books and across the web. It’s hard to say that one is more effective than another, since it’s mostly a matter of personal preference.

What does meditation mean to you? Perhaps it conjures up images of a Buddha type person, sitting under a tree, or perhaps you view it as taking a break from your every day worries and clearing the mind. Meditation is actually a simple yet highly effective task that anyone can participate in once you get the hang of it.

Roughly 9% of all Americans (that’s over 20 million people) practice mediation and that figure is on the increase. If you think about it we all spend time exercising the body, so why not exercise the mind?

So what does this all have to do with helping insomnia sufferers? Well a recent study by Ramadevi Gourineni, the director of an insomnia study programme at Illinois Northwestern memorial hospital, conducted a study into the matter. She took 11 patients – all who suffered from chronic insomnia symptoms. the groups were divided into two and one group was taught the importance of health, diet, stress and environmental issues and how to apply them to deal with their insomnia. The others were taught a ‘Kriya Yoga’ meditation which involves focusing and calming the mind. After the results were compiled, she found that the group who practised meditation had a greater overall increase in their sleeping patterns, including total sleep time and better overall sleep quality.

This indicates that perhaps meditation is beneficial for the reduction of sleep related issues. By clearing out thoughts and worries we can feel more focused and refreshed throughout the day, and ready for sleep at night. And meditation has many other positive aspects including increasing oxygen flow throughout the body, reducing stress, helping the mind focus and boosting serotonin levels, so give it a try – after all you have nothing to lose and hopefully a lot to gain.

Lavender
Lavender has been used for centuries to help aid sleep. Some suggested ideas for use include drinking herbal lavender tea before going to bed. You can use a few drops of essential oil (the most potent form extracted from the plant) onto your bed sheets, or dried lavender filled pillows can be purchased. Special bath-time products that use lavender are beneficial as well. Lavender has a potent smell and may be off putting for some people, while others may find the plants properties not strong enough to help the more serious cases of chronic insomnia.

Milk
An old remedy for the treatment of insomnia, milk contains the amino acid tryptophan, which has been known to promote healthy sleep and induce a feeling of fatigue. The most common way is to drink a glass of lukewarm milk mixed with honey prior to going to bed.

Magnesium
A magnesium deficiency can also play a part in insomnia, if you think your diet may be lacking in this then try and up your intake. Magnesium rich foods include broccoli, sprouts, spinach seeds, beans and oily fish. Supplements are also available from local health stores.

Valerian Root
The Valerian plant is native to Europe and has been proven in numerous clinical studies to promote sleep. It contains valepotriates, which are muscle relaxing chemicals found in the root part of the plant. It appears to work by affecting the central nervous system. Common ways of taking this plant include capsules as well as Valerian root tea. If you are pregnant or nursing you should avoid taking this.

Bach flower remedies
World famous for producing high quality plant extracts, Bach flower remedies offer something for almost every type of ailment. Out of the 38 Bach flowers, 7 of them are said to help promote sleep. These include honeysuckle, olive and white chestnut. They also have a new product on the market called ‘Sleep remedy’ containing a blend of extracts known to aid sleep.

Melatonin
This is a hormone which is naturally produced by humans in the pineal gland. Melatonin regulates some very important functions of the body and studies have shown that supplements can help those suffering with insomnia. Oral tablets, capsules and herbal teas can be purchased that contain melatonin. The herb ‘St.Johns wart’ contains high levels, and small quantities can be found in seeds such as fennel, alfalfa and sunflower.

Natural medication
There is a range of natural sleeping tablets available on the market, for example the brand Kalms is popular in the UK and can be ordered over the Internet. they only use the finest herbal extracts, helping reduce anxiety and promote healthy sleep. Although some report feeling drowsy the next day.

Remember even natural medications should be used carefully and can have unwanted side effects, always read the labels and consult your doctor if you are unsure of whether you should be taking them.