Medications aren't always the best solution for insomnia.
Some simple lifestyle strategies may help:
* Stay on schedule. Go to bed and get up around the same time
every day. The body's natural sleep-wake patterns, called
circadian rhythms, can be disrupted by abrupt schedule
swings. Maintaining a regular bedtime schedule helps train
the body to sleep at the desired time.
* Sleep when you're sleepy. Go to bed when you're tired, but
if you find you can't sleep, get out of bed. Go into another
room and read a book. When you're truly sleepy, go back to
bed.
* Choose the right soundtrack. Use a fan or a white-noise
generator in the bedroom to create a soothing sound and help
mask other noises.
* Cut back on caffeine and alcohol. Don't drink anything
caffeinated after lunch time. Avoid alcohol late in the
evening, or give it up entirely for a while. Even though
alcohol acts as a sedative, it disrupts normal sleep patterns
and causes awakenings later during the night.
* See the light. Properly timed light exposure can shift the
body's sleep-wake cycle. People who wake up earlier than
they'd like should minimize morning light with heavy curtains
or comfortable eyeshades and maximize their exposure to
bright light in the evening before bedtime. People who have
trouble falling asleep at bedtime and then tend to oversleep
in the morning can shift their rhythms earlier with the
reverse strategy.
* Try warm milk at bedtime. This old advice does seem to help
some people. The effect may be strictly psychological -- but
so what, if it works? There also may be a physiological
explanation: The warm beverage may temporarily increase the
core body temperature, and the subsequent temperature drop
may hasten sleep.
* Check your medications. Many medications can cause
insomnia, so ask your doctor or pharmacist about all the
drugs you take. For example, the decongestants that many
people take at bedtime can have a stimulating effect.
* Don't self-medicate. There's little evidence that
supplements and other over- the-counter "sleep aids" are
effective. In some cases, there are safety concerns.
Antihistamine sleep aids, in particular, have a long duration
of action and can cause daytime drowsiness.
(C) 2004 Dr. Reuven Bruner. All Rights Reserved. Contact him
at: POB 1903, Jerusalem, 91314, Israel; Tel: (02) 652-7684;
Mobile: 052 2865-821; Fax: (02) 652-7227; Email:
dr_bruner@hotmail.com
