Sleeping difficulty

Insomnia; Inability to sleep; Dyssomnia; Sleeplessness; Wakefulness

Try changing your nighttime sleeping habits and other behavior before taking drugs for insomnia. For example:

• Avoid emotional upset or stressful situations before bedtime.
• Avoid using alcohol in the evening. Avoid caffeine for at least 8 hours before bedtime. Give up smoking, because nicotine is a stimulant.
• Eat a light snack before bedtime. Foods such as warm milk or turkey contain a natural sleep inducer called L-tryptophan.
• Establish a regular bedtime, but don't go to bed if you feel wide awake.
• Exercise regularly, but not in the last 2 hours before going to bed. Exercise, especially aerobic exercise, has been shown to make people fall asleep faster and get deeper and more restful sleep. Sex can be a natural sleep inducer for some people.
• Relax by reading, taking a bath, or listening to soothing music before going to bed.
• Take your TV or computer out of your bedroom. Otherwise, your brain becomes used to the stimulation and starts to expect it when you are there. This makes it harder for you to fall asleep.
• Use the bedroom for bedroom activities only. Once in bed, use creative imagery and relaxation techniques to keep your mind off unrestful thoughts. Avoid staying in bed for long periods of time while awake, or going to bed because of boredom.

IN INFANTS AND CHILDREN

• Avoid going in to your child's room throughout the night. Otherwise, the child may depend on the attention and become sleepless if you don't offer it.
• Avoid sending your child to bed as punishment, which can make the child afraid and lead to poor sleep.
• For children who have trouble falling asleep, try to make sure that the child is not disturbed by noise. Leaving a radio playing soft music may help cover up disturbing noises.
• Never give a child sleeping medicine without asking the doctor first. It's usually not a good idea to treat the problem with drugs.

MEDICATION

• Avoid all sedatives, including benzodiazepines, during pregnancy.
• Over-the-counter sleep medicines can have side effects, including a "hangover" effect the next morning. If these fail, you may want to ask your health care provider to recommend other options.
• Use medication as a last resort.