can i ask doc if what can i do to sleep at night...

Dear Customer
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Treatment of insomnia?

• Relaxation training, or progressive muscle relaxation, teaches the person to systematically tense and relax muscles in different areas of the body.
• This helps to calm the body and induce sleep.
• Other relaxation techniques that help many people sleep involve breathing exercises, mindfulness, meditation techniques, and guided imagery.
• Many people listen to audio recordings to guide them in learning these techniques.
• They can work to help you fall asleep and also return to sleep in the middle of the night.
• Stimulus control helps to build an association between the bedroom and sleep by limiting the type of activities allowed in the bedroom.
• An example of stimulus control is going to bed only when you are sleepy, and getting out of bed if you've been awake for 20 minutes or more.
• This helps to break an unhealthy association between the bedroom and wakefulness.
• Sleep restriction involves a strict schedule of bedtimes and wake times and limits time in bed to only when a person is sleeping.
• Cognitive behavioral therapy (CBT) includes behavioral changes (such as keeping a regular bedtime and wake up time, getting out of bed after being awake for 20 minutes or so, and eliminating afternoon naps) but it adds a cognitive or "thinking" component.
• CBT works to challenge unhealthy beliefs and fears around sleep and teach rational, positive thinking. There is a good amount of research supporting the use of CBT for insomnia.

Meical treatment for insomnia?

• benzodiazepine hypnotics, non-benzodiazepine hypnotics, and melatonin receptor agonists.
• There are alternative medicines that may help certain people sleep.
• It's important to know that these products are not required to pass through the same safety tests as medications, so their side effects and effectiveness are not as well understood.

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