Title:
Mild sleeping pill I can use to help me sleep better.
Question
(posted on September 28, 2010) :
I go
to bed about 11:00pm at night but I toss & turn throughout the
night.
Is there
a mild sleeping pill I can use to help me sleep better?
I work
& go to classes from 5:00 am in the morning to 9:00pm at night
Ashantie
Answer:
Dear
Ashantie,
Taken
properly, sleeping pills give enormous benefit to people suffering
from an inability to get restful sleep.
At the
same time, the rise in the use of sleep medication has been accompanied
by reports of abuse and unpleasant side effects.
Many
of the most popular over-the-counter sleep aids contain diphenhydramine:
- Excedrin
PM
- Nytol
- Tylenol PM
Diphenhydramine
helps those with mild, infrequent insomnia.
Diphenhydramine
can also cause unwanted sleepiness in the morning.
Other
side effects of diphenhydramine include:
- Difficulty
urinating
- Confusion or delirium
These
occur most in people over 65, who should avoid taking diphenhydramine.
Younger
people shouldn't take diphenhydramine for more than two weeks, because
tolerance can develop.
Selective
Gamma-aminobutyric acid (GABA) medications are among the newest sleep
medicines and include:
<*>Ambien
(zolpidem tartrate)
<*> Ambien CR (zolpidem tartrate extended release)
<*> Lunesta (eszopiclone)
<*> Sonata (zaleplon)
Selective
GABA medicines do have potential side effects, which are usually mild
and include:
"
Memory disturbances
" Behavior changes prior to sleep
" Hallucinations
Benzodiazepines
are older medicines that effectively help people get to sleep, and
were previously the most commonly used sleep medicines. Drugs in the
benzodiazepine class include:
<*>
Ativan (lorazepam)
<*> Halcion (triazolam)
<*> Restoril (temazepam)
<*> Valium (diazepam)
<*>Xanax (alprazolam)
Benzodiazepines
have potential side effects, which include:
=Reduced
anxiety
=Muscle relaxation
=Poor memory of some events while taking the drug
=Euphoria
According
to the National Sleep Foundation, good sleep habits should include:
=No caffeine
later in the day. Avoid caffeine from four or five hours prior to
going to bed. And that includes not just the coffee but the chocolate
and the colas, too.
=Avoid nicotine or alcohol two to three hours before bedtime.
=Use your bedroom only for sleeping and sex.
=Maintain a regular sleep-wake schedule on all days, including weekends.
=Exercise regularly but complete it several hours before bedtime.
=Finish eating at least 2-3 hours before bedtime
=Create a restful sleep environment by reducing noise, light, and
temperature extremes with ear plugs, window blinds, an electric blanket,
or air conditioner.
