If it is considered necessary, then it should be used at the lowest possible dose and for a limited time. But your health care provider should watch you carefully to make sure that the drug is helping and not causing bad side effects. Diphenhydramine (Benadryl Allergy, Nytol, Sominex, Gravol, generic)Ĭonsider these drugs if the sleep problems are affecting your quality of life and nothing else has helped.Avoid these over-the-counter sleep drugs: Side effects of some drugs can be especially bothersome for seniors: next-day drowsiness, confusion, constipation, dry mouth, and difficulty urinating. Over-the-counter drugs may not be a good choice. Sometimes medications under the class antipsychotics or antidepressants are prescribed primarily for sleep including: Kinds of sleeping pills (sedative-hypnotics).Īll of these pills have risks, especially for older adults: Sleep problems can be caused by depression or anxiety, pain, restless leg syndrome, and many other conditions.Įven if an exam does not turn up an underlying cause, you should try other solutions before you try drugs (tips for better sleep are found below). There are also concerns they may be as addictive as other sedatives. Studies suggest they have as much or more risk than the older sleep drugs. “Z” drugs include Zolpidem (Ambien and generic) and Zopiclone (Imovane and generic). These are common causes of hospitalization and death in older people. More than double the risk of falls and hip fractures.The drugs can cause confusion and memory problems as well as changes in balance that: Seniors are likely to be more sensitive to the drugs’ effects than younger adults.Īnd these drugs may stay in their bodies longer. If you are having trouble falling asleep after 20 minutes of turning off the lights (or if you wake up and can't fall back to sleep in 20 minutes), get out of bed and do something relaxing until you feel sleepy - like that cup of tea and a book.Sleeping pills can have serious, or even deadly side effects.Īll sedative-hypnotic drugs have special risks for older adults.Try pairing it with a good book and making it a mini-routine to end your night. Chamomile and other herbal teas can help relax and sooth the body, which can make it easier to fall asleep. Writing a to-do list or thinking about solutions can be a healthy way to deal with stress and prevent it from interfering with sleep later. Plan for 15 minutes during the day to process these thoughts. When your mind is racing with concerns while you’re trying to fall asleep, that can make it nearly impossible to drift off. Try to get your workouts in at least three hours before you turn in. But make sure your more intense workouts aren’t too close to bedtime. Exercise is a great stress reliever and has been shown to improve the quality of sleep, particularly for people with insomnia. Avoid caffeine, alcohol, large meals, foods that induce heartburn, and drinking a lot of fluid for several hours before bedtime.You can also try focusing on your breathing, consciously taking deep breaths in and out, until you feel calmer. The reason being when you keep your brain focused on one thing helps you power down. It might sound a little silly, but it works. Going from warm water into a cooler bedroom will cause your body temperature to drop, naturally making you feel sleepy. Finding a tech-free way to wind down can help soothe stress. The blue light emitted by digital devices-including TVs, phones, laptops, and tablets-can throw off your body’s internal clock, so avoid them before bedtime. Shortly before bedtime, try a relaxation strategy that incorporates mindfulness, deep breathing, or meditation, all of which boost sleep time and quality.
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