by Rachel Mercik

Created on: January 10, 2009   Last Updated: January 11, 2009

Insomnia is a formidable opponent and an unfortunate side effect of modern society. It is caused by psychological, behavioral and physical factors. The first line of attack in curing insomnia is to identify the root cause of your inability to sleep. Keeping a nightly sleep log will help you recognize causal relationships regarding sleep quality and elucidate any behaviors that may hamper your ability to sleep. When the cause of insomnia is addressed, healthier behaviors can be developed.

Strenuous exercise, work and excessive sensory stimulation should be avoided in the hours leading up to sleep. These factors stimulate the nervous system and increase stress hormone production, antagonizing sleep. Engage in relaxing activities such as eating, light exercise (yoga, walking) or meditation. This will help properly prepare your mind and body for sleep. Keep light and noise levels low. Sleep masks, light-blocking curtains and earplugs can accomplish this if direct control of the environment is not possible.

Another line of attack against insomnia is prescription sleep aids. Prescription sleep aids include those that help you fall asleep (e.g., Lunesta), those that help you stay asleep (e.g., Ambien), and those for when you are depressed and can't sleep (e.g., Amitryptiline). Many prescription sleep aids can cause dependence thus are only effective for a set amount of time, typically a few weeks to a few months). Many people report a relapse of insomnia after the become tolerant to sleep medicines. Pharmaceutic agents such as these are rarely a cure for insomnia.

Less habit forming are the over the counter sleep aids, which include pain relievers such as Tylenol PM, Doxyamine (Unisom), and Benadryl. Although less habit forming, these medicines must also be used in moderation to avoid developing dependence. With both prescription and OTC methods, moderation is key and may necessitate a "drug holiday" to reduce tolerance to these medicines.

A more natural alternative to synthetic drugs is the use of melatonin and L-tryptophan either separately or in combination before bedtime. Melatonin is produced naturally by our pineal gland at night. Levels of melatonin increase inversely with light levels. High levels of melatonin help us transition into sleep. L-tryptophan is an amino acid that forms both melatonin and serotonin, the two chief sleep hormones, and may be useful in treating mild depression.

Pinpoint and discard activites that hinder your ability to sleep when possible. Properly prepare your mind and body for the night with relaxing thoughts and activites. Turn the lights down and keep noise levels low close to bedtime. Supplement with melatonin and L-tryptophan to drift into sleep naturally and dependably. I have found a combination of all of these factors a reliable cure from insomnia caused by night shift work.

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