Sometimes a mild antihistamine is more effective than an actual sleeping pill for relieving short-term insomnia, but even nonprescription drugs can have side effects.
Sleeping medications (such as benzodiazepines) should be used only as recommended, and only for a short time. Some can lead to dependence (needing to take the drug to function) or addiction (compulsive use despite adverse consequences) in some cases. Some build up in your body, and toxic effects can develop if you take them for a long time. Confusion,
You can take measures to promote sleep:
- A light bedtime snack may be helpful. Many people find that warm milk increases sleepiness, because it contains a natural, sedative-like amino acid.
- Avoid
stimulants such ascaffeine (found in coffee, tea, cola drinks, and so on) for at least 3 or 4 hours before bed. - Do not take naps during the day.
- Exercise (moderately) in the afternoon.
- Try to go to bed at the same time every night and wake at the same time each morning.
- Use the bed only for sleep or sexual activity.
If you can't fall asleep after 20 minutes, get out of bed and do a quiet activity such as reading or listening to music.
When you feel sleepy, get back in bed and try again. If not successful in 20 minutes, repeat.
Drinking alcohol at bedtime may make you sleepy, but it is best to avoid it, because alcohol increases awakenings later in the night.
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