Question

evidence based practice for insomnia

Answer 1

Insomnia is a dissatisfaction in the quality quantity or the timing of sleep for at least three time a week for at least a month.

The psychological, non pharmacological practices in treating insomnia include:

Stimulus control:

Consistency in the sleep pattern, maintain association of sleep with bed and bedroom.

Sleep restriction:

Limit time in bed to sleep time

Relaxation training:

Training to reduce somatic tension and control bedtime thought patterns that impair sleep.

Cognitive behavioral therapy for insomnia:

Combination of treatments which include stimulus control, sleep restriction and relaxation training.

Exercise also plays an important role in those suffering from insomnia, may alleviate it.

Sleep hygiene manoeuvres must be taught.

Avoiding large meals at night, as well as caffeine, tobacco and alcohol. Reducing evening fluid intake.

Avoiding bright lights, television, noise and temperature extremes.

Pharmacological agents of choice in case of insomnia are benzodiazepines.