Trouble sleeping? Therapy better than pills

by Rigel Celeste (Subscribe to Rigel Celeste's posts)
Nov 2nd 2006 11:15AM

Suffer from insomnia? Popping prescription sleep aids, or maybe Tylenol PM's, on a regular basis? The answer may not be in medication, but therapy instead.

Researchers in Canada spent some time compiling and comparing the results of 37 different sleep studies. Of the thousands of adult insomniacs studied, their conditions varied from legitimate diagnosed causes to sleeplessness for unknown reasons. The good news is that all groups appeared to benefit, at least a little, from sleep therapies -- some of which are as simple as keeping a sleep diary and getting up at the same time every morning. Even the majority of people who had been relying heavily on prescribed medications were able to cut back.

Obviously there is no known "across the board" cure for insomnia, but it's encouraging that a particular strategy can have such widespread success. Especially when the list of sleep strategies looks so easy to try.

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Comments (35)

Reader Comments (Page 1 of 2)

Mom 11-08-2006 @ 3:04PM

Thought this might be of interest to you.

John 11-08-2006 @ 3:42PM

I would try most anything to avoid taking drugs to help me sleep. I just can't shake them the next morning, even the herbal kind. I think the idea of getting up the same time each day is smart, but what if that time is noon after having not been able to sleep until 5 a.m. I sleep OK when I get there, but for a person who isn't retired, that could be a problem. I seemed to be programmed on a permanent midnight shift, and that takes away my daylight. Depressing.

DeAnn 11-08-2006 @ 3:52PM

I suffered from insomnia for a few years. I tried every kind of over the counter sleep aid and a few prescription ones, only to find that when I took those, I would wake up feeling really groggy. I didn't like the effect they had on my mood in the morning. Then I read somewhere (probably on a late night jaunt online because I couldn't sleep) that stretching before you go to bed might help, in particular, stretching your feet and legs. It might sound a little kooky, but it works for me. I lay in bed and stretch out my legs, then I curl my toes towards me and then away from me. I do that about twenty times. It takes just a few minutes and I find that I sleep a hundred times sounder and deeper. I don't know why it works, it just does.

Joan 11-08-2006 @ 3:56PM

I've had insomnia all my life, and I've tried everything to combat it. That would include all the sleep preparations out there, both prescription and over-the-counter, and read every book. Finally I tried cognitive sleep therapy. It's been an absolute life saver for me. I recommend it to everyone out there. I no longer take sleep medications and have had a consistently good night's sleep for the last three months!

Meg 11-08-2006 @ 4:45PM

I bought a lavender aromatherapy sleep mask from drugstore.com, it is so comfy and smells so nice I'd wear it all day if I had a seeing eye dog! I also bought some 32 decibel ear plugs, and it all takes some getting used to but it's like sensory deprivation with the sleep mask, and I sleep so much better! My dreams are more vivd, probably because I'm manufacturing more melatonin because of the mask.
I've always thought aromatherapy was a rip-off but the lavender scent is very relaxing.

Pat 11-08-2006 @ 4:45PM

There is an over the counter product out there called Percogesic. It is similar to Tylenol, but has an ingredient that makes you ever so slightly drowsey. Whenever I can't sleep i take it and it does the trick and I feel great the next morning. Just make sure that you buy Regular Strength, because the extra stregth has a different ingredient and doesn't work the same.

BLR 11-08-2006 @ 4:47PM

Doctors have tried to treat what they determine to be my insomnia. I however have a different take on the whole thing. I sleep fine, as long as it is not at night. Maybe there are just some people who are truly destined to be daytime sleepers. When the sun starts to come up, I get tired, just like my husband does at night, and I can sleep. When I have tried to keep a "normal" schedule, it is horrible. The after effects of the medication leaves me groggy when I wake up and I am still tired enough to sleep MY normal schedule---from about 6 AM to 1 PM. After many long years, my husband has finally decided to stop the struggle to 'make' me sleep "normal" hours and has decided I am just his little vampire. Since our kids are both grown with families of their own, and I did do the "normal" sleep times with great difficulty when they were young, there is no problem with my sleeping the hours my body wants to sleep.

pamela michelle 11-08-2006 @ 4:51PM

Hey, Joan #4, What is "cognitive sleep therapy"?

Michele 11-08-2006 @ 5:06PM

Talk to your doctor about Rozerem.

Patricia 11-08-2006 @ 5:10PM

I suffer also from insomnia, I can't sleep worth noting. I have tried Lunesta that sure don't work. I tried Rozerem if that's how you spell that one boy that is not one to take it does not work at all for me anyway. I am now taking Ambein CR and that is not to bad. But I know I do not like to have to take anyting. I'm home on disability lots of pain in back and neck and have IBS which sure don't help things any. If anyone knows of anything over the counter that works good would love to hear from you.
E-Mail me at Nhope88204@aol.com put in subject No Sleep

Take Care Pat

Patricia 11-08-2006 @ 5:07PM

Patricia 11-08-2006 @ 5:10PM

Patricia 11-08-2006 @ 5:18PM

I will look for that product and see if will help in some way, thanks for letting me know about that. I would love to join a study and see what they say. If they can check the brain wave to see if my mind is always going. Boy it sure feels like it's going all the time never stops. I hate not being rested I can't think straight I can't remember things good, seems like my sex life took a dive an I tell ya it is not a good feeling. You always feel like you never rested always tired. I never even feel like getting out of house I don't have the engery. But if that over the counter product will help I'm going to try it anything to sleep.
Thanks Pat

Karen 11-08-2006 @ 5:22PM

If you are a woman, go to a BHRT prescribing doctor and get bioidentical hormone replacement therapy. It is safe and makes you sleep like a baby. If you are a man, consider testosterone therapy.

Tammy 11-08-2006 @ 5:54PM

I have no trouble falling asleep....my problem is staying asleep. I wake up every hour on the hour and eat. It is a miracle I do not weight a ton...but so far the weight has been manageable. After I eat..I go right back to sleep....until the next hour. Been doing this for 16 years.

Drives me crazy.

judy 11-08-2006 @ 6:00PM

I am miserable with insomnia. I have been on prescribed Ambien for a long time. I try to do without it at times but I have not been successful. I 've had nights prior to Ambien that I WOULD BE UP THE ENTIRE NIGHT-----WIDE AWAKE. So I AM SO AFRAID TO NOT TAKE AMBIEN BECAUSE I FEAR LAYING AWAKE ALL NIGHT AGAIN OR EVEN JUST FOR HOURS. ------i AM SO AFRAID THAT BEING ON AMBIEN AS LONG AS i HAVE AND AM IS BAD FOR ME ALSO. i AM HAVING PROBLEMS WITH MY PRINT SO i WILL CONCLUDE MY ISSUE. iF THERE IS ANYBODY WHO HELP ME OUT IN ANYWAY i WOULD APPRECIATE IT SO SO MUCH.

Debbie 11-08-2006 @ 6:25PM

My partner, who is also the father of my 16 year old son, died early last mo. I cannot sleep at night at all, so many loose ends to tie up, worry, grief, etc... My therapist decided this was because I am "bi-polar", told me to get my but up in the a.m. & not sleep all day, prescribed a heavy duty manic depression med for me that has side effects such as sudden death, permanent facial twitches, etc... I think I'll just stay awake. My frineds tell me the same thing too, "get your butt out of bed in the afternoon" but this is the only time I can catch an hour or 2 if lucky of sleep. I wish I had the luxury above writer wrote of being able to sleep from 6 a.m. to 1 pm & an understanding hubby!

Captain K 11-08-2006 @ 6:27PM

Have been abusing benadryl 50 mg. as a sleep aid for well over 20 yrs. Was a paramedic at one time and ...well...you know what we see...was driving me nuts.....especially the horribly mangled/deceased kids that we treated.

Am now literally taking 500 mg. each night and 200-300 mg. around 2:00-3:00 a.m. to go back to sleep. This constitutes 10-15 tablets EVERY NIGHT! Even thought the product info. inserts indicate that this drug is fairly benign, I can't help but wonder what really is going on inside.

Anybody out there this messed up with their sleeping habits? I'd genuinely enjoy learning how you beat the benadryl (diphenhydramine HCL) addiction, the length. of time it took, and how you're doing currently in getting a good nights rest.
Thanks so very much!

Jean Gluck 7-11-2007 @ 2:09PM

A glass of milk by itself or with a turkey sandwich or just a slice of turkey will work every time. Both milk and turkey contain the amino acid Tryptophan (not sure of the spelling) and will put you to sleep . Did you ever wonder why you were so sleepy after a lunch of a turkey sandwich?

Sue 11-08-2006 @ 6:49PM

Judy you must get off the Ambien, it is quite addictive. You will definitely experience what is called 'rebound insomnia' for 1-2 weeks after getting off Ambien, but you have to just live thru it and then you'll be free. I have heard that something called Rozerem can be taking without becoming addicted. Maybe talk to your doctor about that. But is is VERY irresponsible for your doctor to continue prescribing Ambien for more than 3 months. Ambien is NOT for long-term use. It can have severe effects on your memory. I know all this, because I have been there. Good luck.

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