According to the National Sleep Foundation, about 22 percent of Americans have insomnia almost every night and cannot sleep. The condition is more common in women than men, and people over age 65 are more likely than younger people to suffer from insomnia. In the course of a year, about a quarter of all Americans will take some type of sleeping medication. More and more are seeking guidance today about sleep aids.
Prescription Sleep Aids
Prescription sleep aids include hypnotics such as benzodiazepine agonists. These are the most effective sleep aids available, but as with all prescription medicines, you must take them as directed. While your prescription will take into consideration your diagnosis, medical condition, age and lifestyle, in general, you will start at the lowest possible effective dosage for the shortest period of time. Guidelines for continuous use recommend a four-week time limit, but that is often extended. And the prescription can be further extended if you are taking the medication only intermittently.
Benzodiazepines are generally safe and nonaddictive, except when abused by those with other addictive disorders.
Long-term use of prescription sleep aids has not been well-researched, but if you are taking such a prescription, you shouldn't stop taking it suddenly. This could lead to a condition called "rebound insomnia," in which your insomnia becomes worse than it was before you started taking your prescription. To avoid this, talk to your doctor about gradually reducing your dosage.
Over-the-Counter Sleep Aids
Over-the-counter sleep aids are generally safe and nonaddicting, though their long-term use has not been well-studied. Many contain antihistamines, such as diphenhydramine hydrochloride. You probably know this as Benadryl, though it is also widely available in generic over-the-counter drugs.
Natural Sleep Aids
Among the dietary supplements used for insomnia are melatonin and valerian. Effects of their long-term use have not been studied, but it is recommended that you use either for only a limited time.
Melatonin, a hormone produced in the human body, works to regulate your sleep-wake cycles. Supplements are generally synthetic versions of the hormone. Melatonin has been used effectively to counter jet lag and appears to be effective in helping people get to sleep. Proper dosing has not yet been firmly established, but according to WebMD, "A host of studies show that as little as 0.1 to 0.3 milligrams may be enough for most people." Melatonin has been used safely for up to three months at a time.
Valerian is an herbal extract that can be safely used for up to six weeks. It appears to be more effective taken regularly by poor sleepers over a period of time, rather than by those who generally sleep well, but just need occasional help getting to sleep.
Be sure to tell your doctor if you are using a dietary supplement, as some may interact with other drugs you are taking.
Behavioral Sleep Aids
While medications generally are not recommended for long-term use, sleep specialists strongly support using behavioral sleep aids if you suffer from chronic insomnia. They may be combined with a short course of medication while you're establishing these positive sleep habits. Behavioral sleep aids include regular exercise, avoidance of napping---especially in the evenings, regular bedtimes and a relaxing nighttime ritual, as well as setting aside the use of your bed only for sleeping and sex.
Warning
Whether you take a prescription or use over-the-counter medicines or dietary supplements, it's vital to take the proper dosage. Overmedicating can lead to daytime sleepiness or forgetfulness, which can be problematic or even dangerous.
None of these medications should be used in conjunction with alcohol, as it tends to intensify the effects. Also, women who are pregnant or nursing should consult their physician before taking any kind of medication, including prescription, over-the-counter or dietary sleep aids.
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