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,

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,

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.

Transient Insomnia
Is a temporary bout of insomnia, often caused by environmental changes disrupting a persons sleep for a night or two. Other things such as jet-lag can disturb sleep patterns. The majority of people suffering from this type of insomnia just need a period of time to adjust to there new sleeping patterns.

Acute Insomnia
This can last from 1 night to a few weeks, a can be caused by a variety of factors, but is not as serious as chronic insomnia.

Chronic Insomnia
This is the most serious case of the three and is also known as long-term insomnia. It can last for years among sufferers, plaguing them throughout life. Insomnia is classified as chronic when a person has trouble sleeping for 3 times a week or more for over a periods of at least a month.

There are also 2 categories insomnia can fall into for causes, they are;

Primary insomnia
Meaning that your insomnia is not directly related to any other health problem or environmental cause.

Secondary insomnia
Is that your insomnia is the result of another health condition, the most common types of secondary (otherwise known as co- morbid) insomnia include;

• Depression – 70% of all sufferers report symptom of insomnia
• Side effects from other medications
• Being in pain or difficulty e.g arthritis or asthma can hinder sleep
• Substance abuse – such as alcohol or drugs
• Stress worry and anxiety
• Environmental change – such as difficulty adjusting to climate

2. Set Times
It is essential to set yourself a bedtime and a waking up time. No matter how hard it may seem to get up in the morning it is for your own good. By doing so you are setting yourself a body clock. Too often then not insomniacs sleeping and waking patterns get pushed later and later. And each time they do you are setting a bad habit for yourself and making it harder to come back to sleep normality. Set that time and stick to it!

3. Create a Space
The old saying ‘a cluttered space is a cluttered mind’ certainly rings true. It is important that your bedroom is a calming and relaxing space, keep it clean, perhaps invest in a some extra soft pillows and change the lighting. A few small changes to your room can make it a calming environment. And less mess means less distractions.

4. Drink easy
Obvious things like stimulants should be avoided, not just at night but throughout the day. Caffeine and energy drinks are a huge no no, playing havoc with your bodies natural ‘clock’ avoid at all costs. Milk on the other hand contains tryptophan, which when converted into serotonin promote healthy sleep.

5. Watch your diet
What are you eating or snacking on throughout the day? There are numerous foodstuffs that are proven to help sleep. Try increasing the amount of leafy greens you are eating – especially lettuce. Whole grain food such as brown rice and oats are also beneficial as the carbohydrates induce a sleepy feeling. And avoid ‘junk’ type food with no nutritional value, such as biscuits and crisps.

6. Exercise
Pretty self explanatory right? We all know the huge health benefits of exercising, it releases endorphins in the brain and keeps you healthy and fit. But it also tires you out, getting the right amount of exercise a day will help you hit the pillow when it’s time time to sleep.

7. Avoid naps
As tempting as it may seem, napping in the day will not do you any favours. Instead try and keep your self busy and occupied, set yourself a task, go for or walk or try and exercise. Once you have pushed past that sleepy stage it should be much easier to continue with your day and also prepare you for bedtime when it is actually bedtime.

8. Midnight Feast
Eating a big meal before bedtime can hinder your sleeping success. Your body needs time to digest the meal – it may also leave you feeling bloated and uncomfortable. Try eating at least 4 hours before you sleep to give your body the proper time it needs.

9. Hot stuff
Indulge in a hot bath or shower before you go to bed. Ladies you might even want to have a few drops of pure lavender essential oil in the bath to create a more calming space. The hot water helps soothe tired muscles and prepare your body for the land of nod.

10. Be happy
Okay this doesn’t apply to everyone but if you feel your sleeping problems are produced by to much worry of fear of something, then you need try and work it out. Choose a time in the morning where you can write down issues or things that you are upsetting you and try and write a lost of all the things you can think of to solve these problems. Also try talking it through with someone you trust or even a counsellor may help. Once you have got these issues off your chest you should feel much better and more able to sleep when need be.