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.

Non-Bezodiazephines

These are newer then standard Benzondiazephines and although they produce the same results they are structurally different. Common brand names include Ambien, Sonata and Rozerem. They are viewed as being slightly safer then Benzodiazephines, producing lower dependency rates over a longer period of time, as well as lower addiction and tolerance rates. However they are not without disadvantages and have been known to produce side effects such as pronounced amnesia and ’sleep walking’.

Benzodiazepines

These are the oldest type of medications still available on the market today used for treating short-term or non chronic insomnia. They work by essentially ‘quietening’ the brains over active signals thus producing a calming effect. They are also used to treat anxiety related disorders such as panic attack and phobias. Common types include Alprazolam and Valium, they are often highly addictive, causing physical dependency amongst longer term users.

Anti-depressants

Anti-depressants are prescribed by doctors when they recognise the root cause of a patients insomnia as anxiety or depression. After all over 70% of people with depression say they also suffer from insomnia. Brand names include Amitriptyline and Trazodone. They have a high success rate when treating long-term insomnia in the right type of patient. However they also come with a host of possible side effects. Including dependency (not so much physical but psychological) with the patient mentally unable to sleep without them. As well as withdrawal symptoms when stopping taking the medication.

Over the Counter

There are also a large number of over the counter medications, the main ingredient they contain is ‘antihistamines’, the stuff found in allergy treating products – such as hay-fever. However histamines provide wake-fullness therefore antihistamines to do the opposite and will make you feel sleepy. Diphenhydramine and Doxylamine are two of the most common drugs in over the counter medications and can be found in brands such as Nytol, Sleepaid, Sominex and Unisom. Over the counter medication can be useful in treating mild or short term cases of insomnia, without having to take a course of more ’stronger’ prescriptive medication. They can however produce drowsiness and general grogginess the next day.

So there is a brief overview of the options available. Of course there are plenty of natural remedies on the market too and remember to always seek advice from your doctor before taking any new prescriptive medications.

Without the proper amount of sleep each night, our bodies can begin to wear down and it can be difficult to carry on our normal functions each day. Over time, if we are deprived of sleep, or of the amount of sleep that we need, we do have the threat of developing other health conditions. Sleep is one of the most important functions that we can do each day. During sleep, the body rests and rejuvenates. Without the ability to fully rest and get the amount of sleep that we need, it can be difficult to get through a busy day.

Some people find relief from the use of sleep aids. They are available in different formulas, strengths and dosages. There are some that you can find in a drug store and over the counter, while others that are stronger or contain certain ingredients need to be prescribed by a doctor. The kind that works for you may take you trying a few of them until you find the one that does the best. Your doctor can work with you to help decide what kinds may be the most effective, and pose a low threat of developing other negative side effects.

Of course there are natural sleep aids that are also available like melatonin. This common ingredient in natural sleep aids has been working for a lot of people to treat insomnia, and it does not have all of the negative effects like some narcotics and other stronger forms of sleep aids do. Before you try any kind of sleep aid, you want to make sure that you discuss all of the options with your doctor. If you are on any other kinds of medications, your doctor may prescribe another form of sleep aid for you that can work better and be safe for you to use.