Last week we explored guidelines for getting good sleep. You're adhering to a regular bedtime, not sleeping in on weekends, and getting enough exercise. You're eating a healthy, not too heavy, dinner and cutting down on caffeine, nicotine and alcohol. But what if you're still not getting enough sleep?
At this point, you may be doing one of two things - taking a sleeping pill or napping. Let's talk about the pros and cons of each.
I suspect many doctors are not entirely comfortable with how many sleeping pills they prescribe. But when their exhausted patient pleads for relief, it's probably hard to say no. No matter that many patients have not made the lifestyle changes mentioned above. We're used to quick fixes and sleeping pills fit the bill.
Sleeping pills have their legitimate use. For short-term insomnia, such as jet lag, adjusting to a shift change at work, in anticipation of a particularly stressful event, or during the first days of acute grief, sleeping medication can be a vital aid.
The problem is that while they do make you drowsy, they also actually disrupt your deep and REM sleep. There are also two very real problems with overuse of sleeping pills. Taking them for more than a brief time can cause you to need a higher dose to achieve the same result, and can even cause addiction and withdrawal when you stop. Even after just a few nights of taking sleeping pills, you can start having bad dreams and an even harder time getting to sleep than before.
Sleeping pills fall into several categories. Most often prescribed are drugs called benzodiazepines. Some, like Dalmane, are marketed as sleeping pills, others, like Valium and Xanax, as tranquilizers. They can be safe and effective in the short term, but are also easy to abuse.
Nonprescription, over-the-counter pills are often antihistamines, which will make you groggy, but can also cause just the opposite if you are sensitive to them. Melatonin, a synthetically produced version of a hormone secreted by our pineal gland has also been marketed as a sleep aid. Seniors are especially interested in this drug because we produce less melatonin as we age. Since it's not considered a drug, Melatonin isn't regulated by the Food and Drug Administration, and few studies have been done. Some physicians are optimistic, but cautious.
What about napping? Half the world's population naps in the afternoon, and the average American takes one to two naps per week. Some sleep researchers believe nature intended us to nap in the middle of the day, perhaps as a way of getting out of the midday sun.
The wisdom of napping partly depends on why you are taking a siesta. If you are having problems falling asleep at night, napping is not a good idea. You will simply perpetuate your problem. Instead of napping, attend to the source of your sleep disturbance.
But if you cannot manage to get one continuous, adequate period of sleep at night, napping can be a good idea. How long you nap is important. Fifteen to thirty minutes is a best. If you sleep longer, you will probably fall into deep sleep, which is difficult to wake from, and if interrupted will leave you groggy. If you are seriously sleep deprived, you should nap a full 90 minutes and complete a sleep cycle.
Want to make sure you wake up after getting some deep sleep? You could try Salvador Dali's method. It's said that he napped in his armchair, holding a spoon over a metal pan. When he entered REM sleep, and lost muscle tone, the spoon fell, clanged into the pan, and his nap was over!
Fore more on sleep please read All About insomnia, Is Your Sleep Renewing You?, Sleep Loss Has Serious Consequences, and Guidelines for Getting Good Sleep
Dr. Moore is a licensed psychologist and Founder and Director of Fall Creek Associates. She is President of the Sacramento Psychological Association, adjunct faculty member in the School of Psychology at the Fielding Graduate Institute, teaches classes through The Learning Exchange, and frequently appear as a guest on public service programs having to do with psychology and emotional wellness. She has also written a newspaper column called Senior Wellness, which focuses on general psychology topics as well as those of special interest to senior readers. In addition to working with private clients, she welcomes the opportunity to disseminate information on psychology and mental health issues to the general public through her PsychPages website.
