HEALTH
NO MORE COUNTING SHEEP
by Kristen Maxwell
A guide to sleep aids
Face it. There isn't much time to sleep. And when you finally find time, insomnia can hit as tests, papers, deadlines and relationships dance in your head. As a result, many people turn to sleep aids, both over-the-counter and prescription. But some of these aids can be hazardous. Below are some popular ways to cure insomnia — and the truth about their side effects and uses.
Herbal supplements
The active ingredient in some non-prescription herbal sleepaids is valerian root. It functions not only as a sleep aid but as pain reliever and treatment for depression, exhaustion and anxiety.
Herbal supplements have limited or no side effects and few drug interactions.But Marianne Middleton, clinical coordinator at Lawrence Memorial Hospital Sleep Disorder Center, warns that with herbal medicines, you often don't know what you are getting.
The Food and Drug Administration doesn't regulate herbs and the drugs often are not American-made, she says. Therefore, it's hard to know their strength.
Certain scents such as lavender can be relaxing, and do not have any side effects. Middleton says.
Side Effects. With herbal medicine there are limited to no side effects. However, herbal drugs usually only are effective short-term and there is a slight chance of allergic reaction, as with all drugs. The top three herbal supplements rated by Consumer Health Digest are Somnatrol, Dormitas and Revita Sleep.
Ambien and Lunesta
Ambien and Lunesta both use a sedative/hypnotic drug called Zolpidem. It helps you fall asleep faster, stay asleep longer and reduces the number of times you wake up in the night. However, some users recently have reported sleepwalking, which has caused the FDA to be suspicious. Sarah Aylward, Kansas City, Mo., senior and Lunesta consumer, says she has had similar experiences with the drug.
"I've had mornings where I've woken up and realized that I had gotten up In the middle of the night. I only vaguely remember feeling drugged," she says.
Side Effects: Stomach cramps, shakiness, flushing, nervousness, nausea and vomiting are all minor side effects of Amblen and Lunesta. Aylward says her most common
symptom is feeling groggy in the morning, which has caused her to miss classes.
Over-the-counter antihistamines
These drugs are highly addictive and can cause withdrawal symptoms if you quit abruptly. Middleton also warns that taking Ambien or Lunesta with alcohol can have severe repercussions.
According to the National Institutes of Health's State-of-the-Science Conference, antihistamines are the most common over-the-counter treatment for Insomnia. They are non-addictive and most consumers can handle them.
Side Effects: Higher risk of daytime fatigue and a reduction in cognitive function.
Antidepressants
Originally used as an antidepressant, Trazodone is one of the most popular sleep-aids, according to Consumer Health Digest. It relaxes the mind and relieves anxiety. Christina McCoy,
Side Effects: Dizziness, drowsiness headache, dry mouth, diarrhea or constipation. Serious side effects include allergic reaction, prolonged (four hours or longer), painful erection and irregular heartbeat.
Overland Park senior, takes Trazodone about three times a week. She says she can't sleep because of anxiety and Trazodone helps. McCoy considers the over-the-counter aid to be safer than its prescription counterparts." It's the natural way to go if you're worried about prescription medication addiction," she says.
Warm glass of milk
Your grandma's sleep remedy actually has some truth to it. Middleton says that milk contains tryptophan, which will relax you and alleviate stress.
Side Effects: None, unless you are lactose intolerant.
Consult a physician before using these and any other drugs.
WAYS TO SLEEP BETTER
Retire and rise on a timeline that deviates by no more than two hours every day, even on weekends.
Avoid caffeine, nicotine and alcohol, which suppress deep sleep, within three to six hours, and heavy meals within three hours, of bedtime.
Use your bed for resting or sleeping, not for office work, watching television, or playing video games (unless it helps you to doze off).
Exercise moderately for 30 minutes a day, but no later than three hours before lights out.
Snack on bananas, turkey, peanut butter or other tryptophan-rich foods to enlist the aid of this naturally calming compound.
Nap no later than mid-afternoon to avoid sleep interference.
Write out a "worry list" or "to do list" of bothersome matters before bed to help your mind disengage.
Source:sleepbetter.org
06➤ JAYPLAY 05.04.2006