phản hồi sinh học. Review of non-pharmacological treatments for insomnia highlights effectiveness of biofeedback in treating insomnia⁹. Of the 9 studies analyzed, only 2 did not show better therapeutic effects than a placebo. The effect of biofeedback would be comparable to that obtained using conventional relaxation procedures. It is perhaps for this reason that, for the past fifteen years, the number of clinical trials on this subject has been decreasing: biofeedback requires more time than relaxation without presenting appreciable advantages.⁹.

 Melatonin. Melatonin, also known as the “sleep hormone”, is a hormone produced by the pineal gland. It is secreted in the absence of light (normally during the night), and it prompts the body to rest. It is largely involved in the regulation of wakefulness and sleep cycles.

Two reviews of studies concluded that melatonin clearly helps prevent or reduce the effects of máy bay phản lực^5,34. The effectiveness of the treatment is most pronounced when traveling east through 5 or more time zones. It is very important to take melatonin at the right time, otherwise the effects of jet lag may worsen (see all details in the Melatonin sheet).

Liều dùng

While traveling, take 3 to 5 mg at bedtime at destination, until sleep cycle is restored (2 to 4 days).

In addition, in 2007, the Committee for Medicinal Products for Human Use (Europe) approved the product Circadin®, which contains extended-release melatonin, for the short-term treatment of insomnia in the elderly 55 tuổi và thêm³⁵. The effect, however, would be modest.

Liều dùng

Take 2 mg, 1 to 2 hours before bedtime. This medication is obtained by prescription in Europe only.

 Âm nhạc trị liệu. The calming effects of soft music (instrumental or sung, recorded or live) have been observed at all ages of life^{10-15 , 36}. According to the results of clinical studies conducted with the elderly, music therapy may facilitatengủ thiếp đi, decrease the number of awakenings, improve the quality of sleep and increase its duration and efficiency. However, further studies need to be done to validate these promising results.

 Yoga. A few scientific studies focusing specifically on the effects of yoga on sleep have been published. A preliminary study found that practicing yoga would improve chất lượng của giấc ngủ subjects with chronic insomnia³⁷. Môn học khác^38-40 , relating to the elderly, indicate that the practice of yoga would have a positive effect on their quality of sleep, on the time to fall asleep and on the total number of hours of sleep.

 Châm cứu. So far, the majority of studies have been done in China. In 2009, a systematic review of clinical studies including a total of 3 subjects indicated that acupuncture generally has greater beneficial effects than no treatment.²⁹. Về average sleep time, the effect of acupuncture was similar to that of drugs for insomnia. To better assess the effectiveness of acupuncture, it will be necessary to conduct randomized trials with placebo.

 Liệu pháp ánh sáng. Exposing yourself to white, so-called full-spectrum light on a daily basis, could help reduce problems with insomnia related to a circadian rhythm disorder (jet lag, night work), according to various studies^16-20 . Other research indicates that light therapy may also benefit people who experience insomnia for other reasons^21-24 . Light plays a fundamental role in the regulation of circadian rhythms. When it enters the eye, it acts on the production of various hormones involved in the wake and sleep cycles and having an effect on mood. The standard treatment evaluated in clinical trials is light exposure of 10 lux for 000 minutes daily. For more information, see our Light Therapy sheet.

 melatonin. When melatonin is used to treatmất ngủ, all the evidence points to a reduction in time to fall asleep (the latency time). However, with regard to the thời gian và đặc biệt of sleep, improvement is modest at best^6,7. This treatment is only effective if the person’s melatonin level is low.

Liều dùng

Take 1 to 5 mg 30 minutes to 1 hour before bedtime. The optimal dosage is not established, as it has varied a lot over the course of the studies.

 Tai Chi. In 2004, a randomized clinical study compared the effect of tai chi with certain relaxation techniques (stretching and breathing control) on the quality of sleep.²⁵. One hundred and sixteen people over the age of 60 suffering from moderate sleep disorders participated, 3 times a week, for 6 months, in 1 hour tai chi or relaxation sessions. Participants in the tai chi group reported a decrease in the time it took to fall asleep (by 18 minutes on average), an increase in the duration of their sleep (by 48 minutes on average), as well as a reduction in their sleepiness. periods of daytime sleepiness.

 Phản ứng thư giãn. One hundred and thirteen individuals with insomnia participated in a study to test an insomnia program including the relaxation response³⁰. Participants attended 7 group sessions over 10 weeks. They were taught the relaxation response, how to adopt a lifestyle that promotes better sleep, and how to gradually reduce their insomnia medication. They then practiced the relaxation response for 20 to 30 minutes per day for 2 weeks: 58% of patients reported that their sleep had improved considerably; 33%, that it had improved moderately; and 9%, that it had improved a little. In addition, 38% of patients completely stopped their medication, while 53% reduced it.

 Hoa cúc Đức (Matricaria recutita). Commission E recognizes the efficacy of German chamomile flowers in the treatment of minor insomnia caused by nervousness and restlessness.

Liều dùng

Make an infusion with 1 tbsp. (= table) (3 g) of dried flowers in 150 ml of boiling water for 5 to 10 minutes. Drink 3 or 4 times a day. The World Health Organization considers that a daily dose of 24 g is safe.

 Hop (Bệnh lupulus). Commission E and ESCOP recognize the effectiveness of hop strobiles in combating agitation, anxiety and khó ngủ. The recognition of these therapeutic uses is essentially based on empirical knowledge: clinical trials on hops alone are non-existent. A few clinical trials have, however, used a preparation containing valerian and hops.

Liều dùng

Consult our Hops file.

 Hoa oải hương (Lavandula angustifolia). Commission E recognizes the effectiveness of lavender flower in treating insomnia, whether in the form of dried lavender or essential oil³¹. Some use theTinh dầu as a massage oil, which it seems to help you relax and get to sleep. Also consult our Aromatherapy file.

Liều dùng

– Pour 2 to 4 drops of essential oil into a diffuser. If there is no diffuser, pour the essential oil into a large bowl of boiling water. Cover its head with a large towel and put it over the bowl, then suck in the vapors that emerge. Do the inhalation at bedtime.

– Before bedtime, apply 5 drops of lavender essential oil on the forearms and the solar plexus (in the center of the abdomen, between the breastbone and the navel).

 cây tía tô (Melissa hành chính). This plant has long been used as an infusion to treat mild disorders of the nervous system, including irritability and insomnia. Commission E and ESCOP recognize its medicinal properties for this use when taken internally. Herbalists often use lemon balm in combination with valerian to treat mild insomnia.

Liều dùng

Infuse 1,5 to 4,5 g of dried lemon balm leaves in 250 ml of boiling water and take 2 or 3 times a day.

Notes. The active ingredients of lemon balm being volatile, the infusion of the dried leaves must be done in a closed container; otherwise, it is better to use fresh leaves.

 Cây nư lang hoa (Valeriana officinalis). Valerian root has traditionally been used to treat insomnia and anxiety. Commission E agrees that this herb helps treat nervous agitation and related sleep disturbances. Its sedative effects are also recognized by the World Health Organization. However, the numerous clinical trials undertaken to validate this use have given mixed, even contradictory, results.

Liều dùng

Consult our Valériane file.

 Dược điển Trung Quốc. There are several traditional preparations that can be used in cases of insomnia or restless sleep: An Miên Miên, Quý Phi Vạn, Suan Zao Nhậm Vạn (the seed of the jujube tree), Tian Wang Bu Xin Wan, Chí Bạch Di Hoàng Vạn. Consult the sheets of the Chinese Pharmacopoeia section and the Jujube file. In Traditional Chinese Medicine, schisandra berries (dried red berries) and reishi (a mushroom) are also used to treat insomnia.