Insomnia - What You Need to Know

Insomnia Tips

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.

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.


Philosophy of Sleep Hygiene
1. keep a regular sleep schedule

2. exercise regularly but avoid exercise before bed

3. go to bed when sleepy

4. do relaxing and enjoyable activities before bed

5. keep the bedroom comfortable and quiet

6. do not eat a large evening meal

7. Get up and return to bed when you are sleepy if you are not sleeping within 20 minutes

8. if you must take a nap, limit it to 30 minutes

9. avoid nicotine, alcohol, and caffeine

10. have your pharmacist check your medications for stimulating drugs

If "sleep hygiene" is not effective, then the use of prescription medication may be warranted.

If the "sleep hygiene" methods are not working, then it may me necessary to begin using medication.

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.

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.

For insomnia treatment, I would recommend trazodone. Trazodone represents approximately 40 % of all insomnia prescriptions. It is also very popular and cheap.

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.

It may also improve sleep quality but probably will not increase the length of sleep time. Valerian root may be helpful in helping one get to sleep as well as improving the quality of sleep.

You should talk to your pharmacist or doctor if you are still having difficulty getting a good night's sleep. 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.

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.

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