There is an advertising-fueled medicine myth in America that a little pill can cure you. Sleeping pills are one of the more widely used meds prescribed to approximately 60 million people in the United States. However, these began coming under scrutiny when a British Medical Journal Online article in May triggered sleepless nights after reporting the association with some common sleeping pills to a four-fold increased risk of death—even for those taking small doses.

Even losing an hour or two of sleep can be problematic

Sleep is so important that even losing an hour or two a night can interfere with a person’s judgment. With interrupted sleep, what can eventually happen is an involuntary pattern of poor relaxation and sleep interference with associated depression and poor functioning levels. Dr Bazil says that the sleepless cycle can be broken by medication, but believes that “behavioral techniques such as meditation are also very helpful.”

General tips

Before trying medication, consider the following suggestions:

  1. Go to sleep at about the same time each night, and wake up at the same time each morning.
  2. Try not to nap after 4 o’clock in the afternoon.
  3. If you are not sleepy, instead of tossing and turning, get up and try quiet, relaxing activities until you feel sleepy, then return to bed.
  4. Perform relaxing activities in the hour before bedtime—try meditation.
  5. Avoid doing stimulating, frustrating or anxiety provoking activities in bed or in the bedroom such as watching television, studying, or balancing the checkbook
  6. Exercise, particularly aerobic exercise, is good for both sleep and overall health but it should be completed at least five hours before bedtime.
  7. Avoid caffeine after noontime. This includes coffee, tea, soda or other caffeinated beverages, as well as chocolate late in the day.
  8. Stop smoking an hour or two before bedtime.
  9. Limit alcohol, especially before bedtime.
  10. Place a paper and pen by the bedside. If you find yourself worrying about completing or remembering a task the next day, write it down and let it go.
  11. Never let the sun set on your anger. It will do wonders to free you from anxiety and, for couples, forgiveness boosts intimacy.
  12. When your head hits the pillow, express gratitude for the day and your comfortable bed.
  13. Consider the advice of the all-natural movement—all cotton sheets make for a more restful sleep.
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