"There is a growing recognition that using medicinal drugs as sleep aids as you work on improving sleep habits can help nip insomnia in the bud so it does not bloom and become an ongoing issue," says Mary S. Esther, president of the American Academy of Sleep Medicine. " Short-term use is the ideal, but we also know that for people with chronic sleep problems, taking a medication for a longer period of time can make a huge difference in their ability to enjoy life and function well."
Today's sleep medications are less likely to cause next-day drowsiness or addiction than older remedies. Some can be taken intermittently over long periods. This is good news for women, why not only report more sleep problems that men but also take sleep aids 58 percent more often.
Sleeping soundly requires finding the lifestyle solution-and, if needed, medicine-geared to your specific type of sleep problem. Read on to see where you fit
1. It often Takes You an Hour or More to Fall Asleep
Avoid caffeine for at least six hours before bedtime and cut out stimulating activities, such as answering e-mails, housecleaning, or watching TV, a habit shared by 90 percent of people who report sleep problems, according to a poll by the National Sleep Foundation. Instead, shift gears and slow down for about 20 min before bed: Take a warm bath, write in a journal, or listen to soothing music. A ritural of relaxing pre-bedtime activities is an automatic stimulas to become sleepy, making it more likely you will fall asleep
Zolpidem tartrate acts quickly to put you to sleep within 15 to 30 min in average and, as a benefit, may help you sleep longer and awaken less, according to a recent University of Rochester study of almost 200 men and women. And because it doesn't appear to cause rebound insomnia, it should not prevent you from falling asleep on the nights you do not take it. Since it lasts only fours to six hours, there is a low risk of next dday drowsiness.
Side effects can include headaches and dizziness, but what is more worrying are reports that this drug can cause sleepwalking, sleepdrving. Many side effects occur because people take extra doses or mix the drug with alcohol. Report any unusual reactions to your doctor
2. You Wake up and Cannot Fall Back to Sleep
Eliminate dead-of-night disturbances that rouse you: Shut the bedroom door so the cat cannot jump on you or place twin-size top sheets and blankets side by side so your husband takes only his cover when he rolls over. Also, avoid alcohol before bed: it may help you fall asleep faster but will likely make you wake up a few hours later and have problems going back to sleep
Zaleplon works in less than half an hour, then lasts less than four. A study from St. Luke's Hospital in Chesterfield, Missouri, found zaleplon did not cause daytime sleepiness in patients given it in the middle of the night, then awakened three and a half hours later
The downside of zaleplon is that if you wake up at 2 or 3 o'clock, you then have to decide whether to take the pill and wait for it to work. If you awaken almost nightly, a low dose of trazodone may be better. This antidepressant is rarely used to treat mood disorders today( other drugs are more efficient), but it is the most-often prescribed drug for problems falling and staying asleep. Side effects of the low doses used to promote sleep may include dizziness, next day drowsiness, headache, and weight gain
3. You Are a Night Owl Who Cannot Fall Asleep Early
You need to readjust you body's internal clock so that you get sleepy earlier in the evening. Start by exposing yourself to early morning sun. If your room lacks early sun, turn on bright lighting. Going to bed earlier and waking up earlier will be much easier will be much easier for those who are troubled by the sleep problem
4. You Are Sleepless Because of Stress
Exercise. Working out boosts your brain's feel-good chemicals, easing stress, lifting a low mood and contributing to better sleep. A study of more than 170 women from the Seattle area found that those who followed a moderate intensity walking program for 45 min, five mornings a week, were less likely to have trouble falling asleep than those who exercised less or in the evening. Other studies found that practices such as yoga. Taichi and stretching also cut stress and help sleep
5. Normal Sleep "Problems"
Some that claim to have sleeping problems do not actually have the trouble
Some complain that they sleep less than 7 to 8 hours a night. The fact is that if you are not sleepy the next day, it is ok. Say, there is no magic number of sleep hours people to feel rested.
Some complain that they wake up one or two times a night
Some complain that they have a bad sex experience with their husband because of all kinds of reasons
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