ExerciseĮxercising 20 to 30 minutes every day can encourage a good night’s sleep. The researchers recommend avoiding caffeine a minimum of 6 hours before your normal bedtime.ĭrinking too much of any fluid before bedtime can disrupt sleep with repeated nighttime trips to the bathroom. A study published in the Journal of Clinical Sleep Medicine found that 400 milligrams (mg) of caffeine taken 6 hours before bedtime can significantly disrupt your sleep.įor reference, an 8-ounce cup of brewed coffee has 96 mg of caffeine. Long-term heavy drinking can also trigger high blood pressure, heart failure, and stroke.Ĭaffeinated drinks such as coffee and soft drinks are other stimulants to avoid. Alcohol is a sedative that may induce sleep initially, but it can disrupt deeper stages of sleep that allow your body to rest fully. Watch what you drinkĪvoid drinking excessive amounts of alcohol. If you’re having difficulty quitting, ask your healthcare provider about smoking cessation programs or products to help you quit. Nicotine is a stimulant that triggers insomnia. You may also want to incorporate other lifestyle changes, such as the following. Reduce the stresses in your life that are disrupting your sleep.įor more sleep support, check out our sleep shop.Try to go to bed and wake up at the same time every day.Activities that stimulate the brain, such as watching TV, reading, or eating, should take place outside the bedroom. Use your bedroom only for sleep and sex.You might want to try some of these suggestions: Often, making lifestyle changes can cure insomnia. Melatonin is a dietary supplement available at most pharmacies. Many people prefer to use nonprescription sleep aid medications, such as antihistamines, to cause drowsiness.Īntihistamines can also reduce the quality of sleep and cause side effects, such as:Īlthough it’s not a medication, people also commonly use melatonin as a sleep aid. Talk to your doctor immediately about any side effects you experience. unusual behaviors, such as driving, cooking, or eating while asleep.In rare cases, these medications can cause the following side effects: Side effects are often more pronounced in older adults. Prescription sleep medications sometimes have side effects. decreasing the number of times a person wakes up.shortening the time it takes to fall asleep.Studies have shown that sleep aid medications are effective in: Some of the more popular prescription sleep medications include: Dose and duration will vary depending on your diagnosis, medical history, and current condition.
Doctors don’t recommend taking sleeping pills for more than 2 to 3 weeks, as they can become habit-forming. Prescription medications for insomnia include sedatives, tranquilizers, and anti-anxiety drugs. This may be the root of your insomnia and will require other types of treatment. Also, let your doctor know if you’re experiencing symptoms of depression. The type of medication and dose will depend on your symptoms and medical history. Talk to your doctor about a treatment plan if you have insomnia. Doctors don’t generally recommend relying on sleeping pills for more than a few weeks, as these medications can be addictive. Your doctor may turn to medication when lifestyle changes and behavior therapies don’t help your insomnia.
0 kommentar(er)
