Are you having trouble sleeping? Sleep –it seems like it should be so easy yet over 50% of people will, at some point in their life, have trouble falling asleep -that’s a bunch of people!
There are a bunch of different kinds of insomnia –short term, chronic, trouble falling asleep, trouble staying asleep, waking up early or poor sleep in general.
Stress, anxiety, depression, medications, tobacco, alcohol and caffeine can cause or worsen trouble sleeping.
What do we do to the next morning to combat our sleepiness? Caffeine! -which worsens stress/anxiety/depression and quite often we have some alcohol the next night –all in attempt to trick our bodies and mind into feeling “well rested.”
Our thoughts don’t help either…we have trouble falling asleep, what do we start thinking? “Oh bother, I can’t fall asleep…now I will only get 5 hours of sleep…what if I don’t fall asleep…then tomorrow is going to suck…” and on and on –a vicious cycle!
Trouble sleeping is often linked with anxiety, stress and depression. Insomnia can be a symptom of anxiety/stress/depression and/or the cause!
Some things we can do…when we are having trouble sleeping but not ready to talk to the physician about it quite yet…
First, life-style changes:
· Caffeine –(Redbull, soda, coffee, tea, chocolate…) Cut it out! Besides the obvious (it keeps you up and awake) it can also make anxiety and depression much worse –which can lead to sleeping trouble. FYI for those that just heart a soda –most clear sodas do not have caffeine.
· Tobacco and alcohol -Both tobacco and alcohol can also cause anxiety and sleep issues. I often have a glass of wine after work but the truth is–alcohol can have a really bad affect on sleep quality.
· Medications –Feel free to contact us or your local pharmacist and ask if your meds can be causing your sleep issues (some popular ones that cause trouble sleeping: phentermine, asthma medications, prednisone, thyroid meds).
· Some changes you can make –Exercise daily (at least 6 hours before bedtime); do not eat 2 hours before going to bed but don’t go to bed hungry either; try to keep a regular bedtime and wake time (this one is tough-especially on the weekends -I know!); avoid distractions -so have a dark room with limited noise; drink herbal (non caffeinated) tea like chamomile); no tv or radio at bedtime; relax and keep a sleep journal (including: I went to bed at_______; woke up at_______; got out of bed___, etc).
How Toshia gets ready for bed…
Don’t you wish it was that easy?? Well, for the rest of us there are some OTC meds…
Okay, now- what Over the Counter Sleep Aids can help?
· Diphenhydramine –this is the medication in almost EVERY OTC sleep aid (Tylenol PM, Advil PM, Sominex)
§ 25 to 50 mg at bedtime
§ It is the exactly the same medicine that is in Benadryl (an antihistamine usually used to treat allergy/cold symptoms) -90% of Benadryl bought is used as a sleep aid!
§ Can really dry you out so be sure to drink extra water during the day
§ It is best to start with a low dose (maybe even 12.5mg) to see how if affects you –some people feel slightly “hungover” the next morning
§ The rest of the OTC drugs have doxylamine in them (like Unisom) –it is also an antihistamine
· Melatonin- a natural hormone that we produce in our bodies. It is also available in an herbal medication that makes most people drowsy. It is helpful in regulating sleep rhythms. Works especially well to treat jet lag
· Valerian –herbal medication that is used occasionally but hasn’t really been shown to help too much.
So, there you have it –the available over the couner sleep aids. If you are having ongoing issues with trouble sleeping, even after trying the above lifestyle changes, go ahead and talk to your doctor. There are all kinds of prescription sleep aids. There are also a ton of different things that can cause trouble sleeping and often it is better to treat the cause not the symptom.
Sleep well! If you have any home remedies to help you fall asleep –please drop us a line!
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