Treatment
Behavioral Methods
Prevention of sleeplessness depends upon the patient's ability to learn how to relax and sleep well. A number of behavioral methods are aimed at achieving these goals. Behavioral techniques can actually cure chronic insomnia and studies report their effectiveness in nearly all patients with primary chronic insomnia.
Although medications are equally effective for helping people with insomnia to sleep, they can not cure the condition, and prolonged use frequently resulted in dependency. In addition, behavioral methods act faster. Behavioral methods are effective in all age groups, including elderly patients.
Behavioral methods include:
- Stimulus control
- Cognitive behavioral therapy
- Progressive muscle relaxation
- Paradoxical intention
- Biofeedback
- Sleep restriction
- Imagery tasks
Studies have reported that between 70 - 80% of patients who are treated with non-drug methods experience improved sleep with an average treatment duration of only 5 hours over a 4-week period. Furthermore, studies report that 75% of those who have been taking drugs are able to stop or reduce their use.
Proper sleep hygiene is the first step and should accompany any behavioral method. A number of behavioral approaches are available, but all have the same basic goals:
- To reduce the time it takes to go to sleep to below 30 minutes
- Reduce wake-up periods during the night
Stimulus Control. Stimulus control is now considered the standard treatment for primary chronic insomnia and may be helpful for some patients with secondary insomnia as well. The primary goal of stimulus control is to regain the idea that the bed is for sleeping. It involves the following:
- Go to bed only when ready to sleep or for sex.
- If unable to sleep within 15 - 20 minutes, get up and go into another room. (People who find it physically difficult to get out of bed should sit up and do something relatively arousing, like reading a book.)
- Maintain a regular wake-up time no matter how few hours you actually sleep.
- Avoid naps.
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