Beating Insomnia, Without Pills
More and more of the millions of Americans who have insomnia are turning to sleeping pills first, before trying other options, and exposing themselves to problems such pills could cause, according to Dr. Emily Senay. But those other options do exist and should be considered as well, she says.
The Early Show medical correspondent
Insomnia, Senay points out, is defined as difficulty falling asleep, maintaining sleep, or awakening too early in the morning, when any of those situations result in impaired functioning during the day. It's one of the most common problems people complain about when they visit the doctor. A recent poll showed that three-quarters of respondents in the United States had a symptom of a sleep problem three nights a week or more.
Prescriptions for sleeping pills have been steadily rising in recent years, and Senay says that's not surprising.
She tells co-anchor Rene Syler, "You'd have to be living under a rock not to have seen commercials for some of these newer products on the market that do have advances over some of the older ones and are, in many ways, safer."
Senay adds that's something we'll see even more of, as competition among sleeping pills manufacturers increases.
She says the newer generation of non-addictive drugs can be very effective in breaking a pattern of insomnia with short-term use, but you should talk to a doctor about insomnia, so its true cause can be determined. Sometimes, sleep disorders can be the result of a more serious, underlying condition, such as depression.
The National Sleep Foundation has a checklist of warning signs that require a doctor's attention. See a doctor if you have difficulty sleeping three nights a week or more; feel sleepy or doze off while watching TV, reading, driving or engaged in daily activities; or experience disruptions to your sleep.When sleep changes are at a level where you start to compromise what you normally would do during the daytime, then you have a sleep problem.
If you snore loudly or others observe you stop breathing or gasping for breath during sleep, it could be a sign of sleep apnea, which is a serious medical condition.
And if you feel unpleasant, tingling, creeping feelings or nervousness in your legs, it could be restless legs syndrome, a neurological movement disorder that disrupts sleep.
In many cases, Says Senay, medication is only part of the solution to insomnia. As with all drugs, there are side effects, and they lose their effectiveness as soon as the patient stops taking them.
Problems associated with long-term use of sleeping pills can include dependency, daytime drowsiness, performance impairment and other sleep disturbances.
Other than pills, an effective treatment for insomnia is psychotherapy to learn relaxation techniques and other behaviors to help fall asleep, Senay says.
And there are some basic strategies you can try right off the bat: Maintain a regular sleep schedule, even on the weekends, "so you don't lose that cycle of restfulness." You want to try to wind down and relax at bedtime. We're so wound up in the evenings, late into the evening, we don't allow ourselves that time.
Establish relaxing bedtime rituals, such as reading or soaking in a tub, to send a signal to your body that it's time to go to sleep Establish a sleep-friendly environment: cool, quiet, dark, comfortable, and free of interruptions. Use your bed for sleep and sex only. Avoid stimulants such as caffeine and nicotine, and stay away from alcohol: It's not a good choice if you're having trouble sleeping. Initially, it's a sedative, but then, it wakes you up.
If you don't fall asleep within 15 or 20 minutes of going to bed and turning out the lights, get out of bed and try another relaxing activity until you feel sleepy again.