Trillian's Depression Page

Insomnia

continued:

Ways to Improve Sleep

Insomnia is a complex problem, not given to simple solutions. Chronic insomnia usually develops over a long period of time; similarly, the response to treatment occurs gradually. Most experts agree that the following are the first steps to obtaining better sleep.

Exercise

Regular exercise tends to benefit sleep; however, vigorous exercise--especially just before sleep--can arouse a person and delay sleep. Exercise in the morning also has little beneficial effect on sleep. The best time to exercise is in the afternoon.

Daytime Naps

Daytime naps tend to disrupt normal nighttime sleep. Naps should not be used as a substitute for poor sleep at night. There are exceptions to this general rule; many older people do sleep better at night when they take daytime naps. However, if you nap regularly and sleep poorly at night, your nighttime sleep might improve if you skip the naps.

Bedtime Snacks

If hunger keeps you awake, a light snack might help you sleep, unless it causes problems with digestion. Avoid heavy meals, alcohol, and caffeine beverages. For those who can tolerate milk, that old, time-tested remedy may work best.

Regular Bedtime

The best way to sleep better is to keep a regular schedule for sleeping. Go to bed at about the same time every night, but only when you are tired. Set the alarm clock to awaken you at about the same time every morning including weekends and regardless of the amount of sleep you have had. If you have a poor night's sleep, don't linger in bed or oversleep the next day. If you awaken before it is time to rise, get out of bed and start your day. Most people who have trouble sleeping stay in bed too long and get up too late in the morning. By establishing a regular wake-up time, you help solidify the biological rhythms that establish your periods of peak efficiency during the 24-hour day.

Alcohol

The effect of alcohol is deceiving. It may induce sleep, but chances are it will be a fragmented sleep. The sleeper will probably wake up in the middle of the night when the alcohol's relaxing effect wears off.

Trying to Hard

Trouble falling asleep may be brought on simply by going to bed too early. Sleep cannot be forced. You should not go to bed and try to sleep until you are sleepy. If you turn in too early--even if you do fall asleep--you could experience a disturbed night's rest or could wake early without feeling refreshed.

If you go to bed and you find you can't fall asleep, don't stay in bed brooding about being awake. It is best to get out of bed. Leave the bedroom. Read, sew, watch TV, take a warm bath, or find some other way to relax before slipping between the sheets once more. Go to bed only when you are sleepy.

Sleeping Pills: A Temporary Solution

All sleeping medications should be used sparingly, for the shortest possible time, and in the smallest effective dose. At best, sleeping pills have only limited usefulness. Although temporarily helpful, sleep-promoting medications can eventually cause disturbed sleep, side effects, a sleep "hangover" during the day, and dependence on the drug. Sleeping medications pose particular difficulties for older people, because of their reduced tolerance to all medications. Sleeping pills may cause older people to stumble or fall, feel groggy or hung-over, or appear forgetful and senile.

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