What Should You Try Before Taking a Sleep Aid: Safety Tips for Better Sleep
The Importance of Good Sleep
Quality rest is fundamental for overall health and well-being. However, sleep disorders are a prevalent issue, affecting millions of people worldwide. Here are some natural strategies to try before resorting to sleep aids.
1. Permit Sufficient Time for a Full Night's Sleep
Ensuring you have enough time to sleep adequately is essential. Sleep aids can work efficiently if you allocate sufficient time for rest. This ensures you wake up feeling refreshed and energized, reducing reliance on sleep aids. Adequate sleep is vital for both physical and mental health.
2. Avoid Using Sleep Pills Before a Major Day
Dr. Vensel-Rundo advises against taking sleep pills on nights when you have crucial tasks the following day. Larger doses or insufficient sleep can lead to residual drowsiness, making it hard to function optimally. This can also cause accidents, such as sleepwalking or performing tasks while asleep without remembering them. Sleep aids can increase fatigue, but it is not advisable to be excessively sleepy during the day.
3. Monitor for Side Effects
Individuals with a history of anxiety may find that sleep aids temporarily exacerbate these feelings. Other possible side effects include migraines and discomfort, though these are not common. The medication can also reduce stress and relax muscles, according to Dr. Vensel-Rundo.
4. Use Sleep Aids for a Limited Time
Doctors generally advise that sleep aids be used for a short period, typically two to four weeks. If needed beyond this duration, it is suggested that the use be intermittent, such as several nights per week. This precaution is especially crucial for elderly individuals, who are already at a higher risk of falls due to medication use.
5. Gradually Reduce Dependence on Sleep Aids
Abruptly stopping the use of sleep aids can result in rebound insomnia, characterized by three to four days of more severe sleep disruption than usual. This can even occur after short-term use. Dr. Vensel-Rundo recommends weaning off sleep aids gradually over days or weeks. For instance, if you take a sleep aid every night, gradually reduce the dosage over 14 days, repeating the process until you no longer need the medication. For those on the lowest dose, try spacing out the nights you take it and gradually eliminate additional nights.
6. Seek Professional Help for Persistent Sleep Issues
Chronic sleep deprivation affects a significant portion of the population. Almost 50% of Americans report having occasional sleeplessness, while over 20% struggle with it continuously. Women are more likely to experience sleep issues, as are adults over age 65. Persistent sleep disorders can lead to serious health problems, including coronary disease, depression, and injuries due to falls or accidents. In such cases, prescription sleep aids or even certain antidepressants may be beneficial, as suggested by Dr. Vensel-Rundo.
By following these natural strategies, you can improve your sleep quality and potentially avoid the need for sleep aids. Consulting with a healthcare provider can also help identify and address underlying causes of sleep disorders.