Maybe you had a bout of insomnia recently-a big deadline at work, your kid's grades, a fight with a friend-and reached for an over-the-counter sleep aid. You slept so well that you took it again the next night, and the next. Now it's been a few days and you've become so attached to the sleep aid that you're afraid to try going to bed without it. But should you?
The short answer is yes, you should. Be aware that sleep aids, whether prescription pills or over-the-counter drugs, are designed to be a temporary solution, not a lifelong habit. So if you've been taking one for more than a couple of nights, it's time to quit. Staying on one of these medications for weeks or months can cause what's known as rebound insomnia, or an inability to sleep once you're off the drug. But how do you wean yourself from the sleep aid once you've started?
According to the National Sleep Foundation, you should slowly taper the dose you've been taking until you don't need it anymore. (Speak to your doctor first if you've been taking very high doses.) But along with cutting down on your dosage, you must work on developing good sleep habits to prevent insomnia from reoccurring. Sleep specialists say two of the most effective approaches are limiting the time you actually spend in bed, and strengthening your mental connection between your bed and sleep. In other words, don't drag your laptop or a checkbook into bed to do work or pay bills. Get into bed only when you're actually feeling tired, and get out of bed if you don't fall asleep in 15 minutes. Earmarking your bed for only sleep and sex will help you associate your bed with rest, not stress.
Other good strategies for improved sleep include:
- Exercising on a regular basis. Just make sure you don't exercise in the hours before bedtime, as it can be too stimulating.
- Limiting or cutting out naps
- Avoiding caffeine, especially in the p.m. hours
- Keeping the same bedtime and waking time every day, even on weekends
- Creating a relaxing pre-sleep ritual, such as taking a hot bath or reading a calming book
- Relegating your worries to the daytime. Concentrate on clearing your mind as nighttime approaches. If you need to, write down your stresses in a journal and close it before climbing into bed.
