We have all experienced difficulty sleeping at one point or another in our lives. It is normal to sleep less as we age. Insomnia is only considered to be a problem if it interferes with your life. If you are sleeping less now than you did when you were younger but don’t feel tired during the day, there is no need to worry. There are different types of insomnia. Some people have trouble falling asleep while others may have trouble staying asleep. Insomnia can last days or weeks, or it can be chronic lasting for several months or more. The best way to handle trouble sleeping is to make sure that you are practicing good sleep hygiene.
Sleep hygiene includes simple things you can do to get a better night‘s sleep. Changing certain behaviors can also help improve the quality of your sleep. Just a few things you can do to get a better night’s sleep include:
• Develop a regular bedtime routine
• Don't use the bedroom for daytime activities
• Don't go to bed thinking about stressful matters
• Go to bed at the same time every night, even on weekends
• Keep the bedroom dark, quiet, and cool
• Use relaxation techniques before bed (such as reading a book)
• Drink warm milk or have a warm bath before bed
• Minimize taking medications that may affect sleep (ask your doctor or pharmacist)
• Avoid eating a large meal before bedtime
• Avoid watching the clock
If you find that sleep behavior changes are not enough, medication may be appropriate for you. Always consult your doctor or pharmacist before using prescription or non-prescription medications. There are non-prescription products available that contain sedative antihistamines, such as diphenhydramine which can be used as a sleep aid but, these may cause drowsiness the following day. Your doctor may also prescribe a sleep medication if non-medication approaches haven't helped. These medications are not a cure and may even worsen insomnia when you stop taking them. Some anti-depressants have also been used to treat insomnia. Anti-depressants such as trazodone, amitriptyline, and doxepin taken at bedtime can help you fall asleep. The main classes of medications used to treat insomnia are the benzodiazepines (such as Restoril, Halcion, and Ativan) and non-benzodiazepine sedatives (such as Ambien, Lunesta, and Rozerem). To the right you will find coupons for Lunesta and Rozerem. There is also a coupon for Ambien CR which is a controlled release formulation of Ambien that helps you fall asleep and stay asleep throughout the night. If sleep behavior changes haven’t worked for you, ask your doctor which medication would work best for you. Since sleep is so precious, these medications can be expensive. Take advantage of the coupons because every little bit helps. Certainly, there’s nothing better than a good night’s sleep.
Shawn Davis, Pharm D. Candidate
