Insomnia Tips
Insomnia is a very common complaint among older adults. The
condition affects more than 70 million Americans. Some symptoms
include difficulty falling asleep, difficulty staying asleep,
difficulty with early morning awakening, or not feeling rested
by a "good night's sleep." Occasionally, insomnia lasts for a
short time and can be easily managed. Other times it is a
chronic condition, lasting more than six months. This chronic
insomnia is more troublesome and can affect work, social
relationships, and health. Many people with insomnia are also
diagnosed with other conditions such as depression, anxiety,
allergies, or pain.
Insomnia treatment begins with what is known as "sleep hygiene."
This includes regular sleep and wake times. You should avoid
eating, drinking, or exercising before bedtime. The room should
be cool, comfortable, and dark.
The philosophy of sleep hygiene is: keep a regular sleep
schedule; exercise regularly but avoid exercise before bed; go
to bed when sleepy; do relaxing and enjoyable activities before
bed; keep the bedroom quiet and comfortable; do not eat a large
evening meal; if you are not sleeping within 20 minutes, get up
and return to bed when you are sleepy; if you must take a nap,
limit it to 30 minutes; avoid alcohol, caffeine, and nicotine;
have your pharmacist check your medications for stimulating
drugs.
If the "sleep hygiene" methods are not working, then it may me
necessary to begin using medication.
If you are still having difficulty getting a good night's sleep,
you should talk to your pharmacist or doctor. The cause of your
insomnia will need to be determined and you may need medication
to help you sleep. Even if medication is used for insomnia,
"sleep hygiene" principles should still be followed and can
provide added benefit.
The best medication should act quickly and for a short period of
time. This eliminates the "hangover effect" some people
experience.
There are many other products that might be used for insomnia.
Melatonin has been shown to be helpful in treating insomnia due
to melatonin deficiency in elderly patients. It may also improve
sleep quality but probably will not increase the length of sleep
time. Kava kava and valerian root are also commonly used for the
treatment of insomnia. Kava kava has not been shown to be
effective in the treatment of chronic insomnia. It is also known
to be potentially dangerous to the liver. Valerian root may be
helpful in helping one get to sleep as well as improving the
quality of sleep.
There are a number of treatment options available for the
treatment and management of insomnia. It is important to
diagnose and attempt to treat the root or underlying cause
first. After that, the practice known as "sleep hygiene" should
be practiced. If "sleep hygiene" is not effective, then the use
of prescription medication may be warranted.
The cheapest treatment is, of course, "sleep hygiene." If you
try this approach and are unsuccessful, I would recommend
over-the-counter diphenhydramine, while still practicing "sleep
hygiene." There are many different types available. The next
step would be to visit your doctor for a prescription. As is my
usual recommendation, begin with the lowest priced medication.
For insomnia treatment, I would recommend trazodone first.
Trazodone represents approximately 40% of all insomnia
prescriptions. It is very cheap at less than $10 a month. If
that is ineffective, go with temazepam. It is also very popular
and cheap. It is, however, a controlled substance which means
there is a possibility of addiction.