Need To Catch Some Shut-Eye? Tips on Getting the Sleep You Need
I Am Having Trouble Sleeping. How Common Is This?
Sometimes insomnia can just be a short-term problem - maybe your internal clock is off from air travel, or maybe your lack of sleep is due to a more chronic problem - like undiagnosed depression, acid reflux or pain. The first step is to examine your lifestyle habits to see if your insomnia is preventable. Think about your habits, and how you can change them.
Who Is Most At Risk For Insomnia?
As we get older, especially past 60 or 65 years of age, insomnia may be more prevalent. Women, especially due to menopause or other hormonal changes, may have a greater risk of insomnia. Life stresses or mental health conditions can aggravate sleep patterns, as can financial woes. Jet lag, working night shifts, and mourning the loss of a loved one can also affect how we rest.
Caffeine: It May Be In Places You Wouldn't Expect
Caffeine can be found in coffee, tea, soft drinks, chocolate, energy drinks, some OTC medications, and in other hidden places. Guarana, which contains some of the highest concentrations of caffeine in any plant, is often found in energy drinks. If you are tossing and turning at bedtime, it may be best to avoid caffeinated products after lunch if you want a good night's rest.
I Avoid Caffeine, and I'm Still Having Trouble Sleeping. What's Up?
Going to bed and getting up at the same time - even on weekends, exercising regularly - but at least 4 hours before bed, not watching TV in the bedroom, avoiding alcohol and cigarettes in the evening, and turning off electronics at least 30 minutes before bed can promote a more restful night of sleep. For some people, a warm bath or a good book is relaxing, too.
When Should I See A Doctor?
Medical treatment of the underlying condition can often improve nighttime rest. If you have tried to adjust bedtime routines and cut back on caffeine, and you are still having trouble getting a good night's sleep, it may be time to contact your doctor.
What Other Options Are Available to Help Me Get to Sleep?
Behavioral therapies may include education about good sleep habits, learning methods to relax, focused breathing, methods to replace negative worries, and readjusting use of the bedroom for sleep and sex only. Phototherapy and chronotherapy, techniques to reset your "sleep clock" may be used. In some circumstances, your doctor might prescribe a trial of sleep medicine.
Guided Meditation Taking You To A Restful State
Meditation helps you to relax your muscles, slow-down and deepen your breathing, and replace stressful or worrying thoughts with dream-like images. Guided meditation can be used each evening, and most podcasts feature people with soothing voices who walk you through each step one at a time - all you have to do is listen and follow their advice.
I'm Worried About Using Sleeping Pills - Are They Safe?
Any sleep drug can cause next-morning drowsiness for activities that require mental alertness, including driving. Sleep medications are also known for a wide range of drug interactions, so it is important that your pharmacist complete a drug interaction review with all of your prescription, over-the-counter, and herbal medicines.
Let's Review Medicines for Sleep: Benzodiazepine Sedative-Hypnotics
Examples of BZDs that are used to help with sleep include triazolam (Halcion), estazolam, flurazepam, temazepam (Restoril) and lorazepam (Ativan). BZDs are generally only recommended for short-term use, as they can be addicting.
Medicines for Sleep: Nonbenzodiazepine Sedative-Hypnotics
Examples of these drugs include zaleplon (Sonata), eszopiclone (Lunesta), and zolpidem (Ambien, Ambien CR, Zolpimist, Intermezzo). Some sleep agents are available in the lower-cost generic form; be sure to ask your pharmacist.
Take Note: Precautions for Use of Sedative-Hypnotics
You should not drink alcoholic beverages while you are taking any of these medications; it could slow your breathing and cause extreme drowsiness or confusion. If you are pregnant or planning a pregnancy, use alcohol, have kidney, liver or lung problems, have sleep apnea, or need to work or care for people at night (for example - you're on-call or have small children), be sure to tell your doctor.
Side Effects with Sedative-Hypnotics Can Be Serious
Common side effects may include unusual behaviors like driving or eating in the middle of the night after using one of these medications. "Amnesia", or loss of memory of these events may occur. Driving can be more dangerous in the morning, as the effect of the medication may not have worn off. Avoid taking other sedative-type drugs, or any pain medication that contains a narcotic. And definitely don't take these drugs with alcohol.
Ramelteon (Rozerem): Other Medications Used for Sleep
Ramelteon works by attaching to the melatonin receptors in the brain and helps to signal to the body that it's time for sleep. It should be taken within 30 minutes of bedtime, but avoid taking this drug with a meal that has a high fat content. Ramelteon is unlikely to cause next-day drowsiness or to be addicting; however, it can have side effects like headache, dizziness and nausea.
Antidepressants: Other Medications Used for Sleep
Melatonin: Other Medications Used for Sleep
Melatonin is available over-the-counter (OTC) in tablet form as a dietary supplement. Melatonin supplements might be helpful in treating jet lag or insomnia, but research suggests the effect is mild. Melatonin is not approved by the FDA for insomnia because it is an OTC dietary supplement.
Antihistamines: Other Medications Used for Sleep
Adjusting lifestyle and sleep habits, getting regular exercise, and avoiding too much caffeine should be your first step to improve sleep patterns.
New Drugs for Insomia: Orexin Antagonists
Dual orexin 1 and 2 receptor antagonists (DORA) are a new class of sleep medications. DORA drugs block orexin, which is a brain chemical involved in wakefulness and arousal. Scientists know this, because orexin-producing nerve cells are depleted in people with narcolepsy (a sleep disorder that causes involuntary sleep and chronic drowsiness).
Finished: Need To Catch Some Shut-Eye? Tips on Getting the Sleep You Need
- Drugs.com Insomnia. Harvard Health Guide. Available at https://www.drugs.com/health-guide/insomnia.html. Accessed May 12, 2013.
- Wickwire EM, Collop NA. Insomnia and sleep-related breathing disorders. Chest. 2010;137:1449-1463
- Schutte-Rodin S, Broch L, Buysse D, at al. Clinical guideline for the evaluation and management of chronic insomnia in adults. J Clin Sleep Med 2008;4:487-504.
- Up to Date. Patient Information: Insomnia (Beyond the Basics). Available at http://www.uptodate.com/contents/insomnia-beyond-the-basics. Accessed May 15, 2013.
- Mayo Clinic. Insomnia treatment: Cognitive behavioral therapy instead of sleeping pills. Available at http://www.mayoclinic.com/health/insomnia-treatment/SL00013. Accessed May 15, 2013.