Chronic Insomnia – Common Remedies to Treat Insomnia and Help You Fall Asleep

If you have trouble getting to sleep most nights, tossing and turning only to find yourself barely rested when the alarm goes off, then you probably want to start exploring the common remedies for dealing with your insomnia. The right choice means finally getting a good night’s sleep and sometimes it may take more than one remedy to send you off to slumber land.

1. Good Sleep Hygiene

One of the first things you should start to implement when you start to seek control over your insomnia is good sleep hygiene. It isn’t so much a remedy on its own, especially if you’ve suffered sleep problems for a long time already, but it will help make your other choices more effective.

Good sleep hygiene means developing the right sort of habits to make sleeping itself become a habit. It means getting to bed at the same time each night, doing things like turning the tv off an hour or so before bed; eliminating or reducing your caffeine consumption, particularly before bedtime; an d changing the way you use your bedroom. You should use your bedroom only for sleeping and love-making. This means no work, no snacking, no watching television or reading in the bedroom.

Taking control of your sleep hygiene may be the only thing necessary if you’ve only recently developed problems falling asleep at night, but for anyone who has dealt with chronic insomnia for a long time, it is likely not going to be enough. However, it is a critical tool in your arsenal so you should start implementing new habits right away.

2. Sleeping Pills

Sleeping pills, whether natural remedies, prescription drugs or over the counter medication, are often one of the first sleep remedies that people turn to when they are trying to treat their insomnia. There are many problems with sleeping pills. Over the counter medications will often allow you to sleep, however they will usually leave you still feeling tired in the morning and you may be lethargic throughout the day after taking them. Many prescription sleep drugs are potentially habit-forming. Natural remedies simply may not work at all as their ingredients and claims are not controlled by the FDA.

The real issue though with sleeping pills is that they tackle only the symptoms of insomnia and not the cause of it. They don’t retrain your mind to allow you to fall asleep naturally.

3. Meditation

Meditation is a great habit to start practicing in your life and combined with good sleep hygiene, it may very well help you get a better night’s sleep. Many people however find it difficult to practice meditation for the exact same reasons that they have problems falling asleep at night in the first place — their mind is just too busy to settle down and “let go”.

Meditation is often referred to as a practice and for good reason, it takes practice, extensive practice, to learn how to meditate effectively. For that reason, often chronic insomniacs will just get frustrated with the practice of meditation because they find it is not working for them immediately and wind up abandoning meditation altogether.

Instead of abandoning the practice of meditation, however, I think there are definitely ways of making it more effective and easier to implement and that brings us to an additional insomnia remedy that may work for you.

4. Audio Tones — Binaural Beats and Isochronic Tones

Brainwave entrainment is a way of training your brain to settle into a different pattern. It can be done with audio or visual methods, but the one most commonly used for insomnia treatment is audio tones. There are two different types of tones that are used — binaural beats and isochronic tones.

Binaural beats use a different tone in each ear, and require a headset to work effectively. Isochronic tones, on the other hand, use a rhythmic pulse that turns itself off and on. The brain responds powerfully to the off and on rhythm and so isochronic tones are actually much more effective than the binaural beats that are found in m ost sleep audio products, partly because they can also be used to help keep you asleep all night since you don‘t need to use a headset with them. You can simply put a CD on auto-play to let it play through the night.

Both binaural beats and isochronic tones can be listened to “raw”, but frequently programs that use them will have some nice soothing music combined with the tones so you can drift off to sleep easily. There are also meditation products which use brainwave entrainment to help you focus better during meditation and I think the combined process is very effective in both mediation practice and learning to fall asleep.

One excellent way to train your brain back into the habits of sleeping is SleepTracks Sleep Optimization Program, which uses brainwave audio technology featuring isochronic tones to help you fall asleep in minutes rather than hours.

Emma Martin spent most of her life struggling with chronic insomnia, but now she’s happily used to sleeping through the night. For more information and tips on getting a good night’s sleep, visit her site: http://www.squidoo.com/sleeptonight/