Q. What can I do to get a reasonable night’s sleep? I have just spent another sleepless night. If I don’t get some sleep soon I will go nuts. I also worry that insomnia will undermine my overall health.
I used to take zolpidem (Ambien) but have read that sleeping pills pose a danger. Warm milk and cookies do not work for me. Now what?
A. A recent study (BMJ Open, Feb. 27, 2012) showed that popular sleeping pills such as zolpidem (Ambien), temazepam (Restoril), eszopiclone (Lunesta), zaleplon (Sonata) and sedatives like alprazolam or lorazepam were associated with a greater risk of dying. There was also a 20 to 35 percent increase in a variety of cancers among sleeping pill users.
The researchers suggest that such medications could make sleep apnea worse, contributing to a variety of health complications including high blood pressure and heart problems. These drugs may also contribute to falls or unsafe driving the next day.
Non-drug options include exercise during the day and a hot bath an hour before bedtime. Many people report that a magnesium supplement in the evening can be helpful.
We are sending you our Guide to Getting a Good Night’s Sleep with dos and don’ts for overcoming insomnia and lots more nondrug options.
Sleep experts often recommend avoiding the bluish light from television or computer screens for at least half an hour before bedtime. Some people find that soothing music or a guided relaxation program is helpful.
The People's Perspective on Medicine