Valerian, an herbal product, seems to reduce the time it takes to fall asleep and improves sleep quality. Studies have indicated that it may work in treating insomnia. Valerian root causes drowsiness, so do not take it with other substances that also cause sleepiness, such as sleeping pills and alcohol. Take 400 to 900 mg of the extract up to two hours before going to bed (but at least 30 minutes before retiring).
Melatonin has been shown to be effective in managing sleep disorders that accompany sleep disrupters such as jet lag and shift work. So how does it work? Normally, levels of melatonin are highest in your body at night when you are sleeping. It is thought that supplementing your body with melatonin resets a person’s internal clock and improves sleep quality. Start with a dose of 0.5 to 1 mg 30 minutes before bedtime. For jet lag, take it three days before and after a long flight. Common side effects include headache, dizziness, nausea and drowsiness.
If you’ve tried over-the-counter medications without success, your doctor may prescribe a sleeping pill. These should be used along with good sleep hygiene and for a short period of time. Do not use a sleeping pill every night and use the lowest amount of the drug that will work for you. Skip a pill at bedtime if you have had one or two good nights of sleep. When you use a prescription sleeping pill, it is important that you make sure you can dedicate a full night to sleep (at least eight hours). Again, be careful when mixing your sleeping pills with other medications that may also cause drowsiness.
Benzodiazepines are drugs commonly used to treat insomnia. Oxazepam, lorazepam, triazolam and temazepam are examples. They help prevent early morning awakenings and lengthen total sleep time. Side effects include drowsiness, dry mouth and morning grogginess. These drugs have the potential for causing confusion, memory impairment, falls, morning hangover as well as rebound insomnia upon stopping the drug. Benzodiazepine use should be limited to no more than two to four weeks in length to maintain the drug’s effectiveness, to prevent you from becoming dependent on the medication and to rule out a medical condition or other reason why your insomnia has not gone away. There is a reason your doctor has selected a specific benzodiazepine for you. Consult your physician and pharmacist to learn more about the pros and cons of your particular medication.
Talk to your doctor if you find the side effects of any sleep aid bothersome, if the medication is not working for you and/or if you find you are using the medication regularly in order to sleep. •
Copyright 2008 CARP magazine
