SLEEP WELL WITHOUT DRUGS

According to Orfeu Buxton, Ph.D, an instructor at the Harvard Medical School sleep deprivation throws hormonal secretions out of whack, impairs the body’s ability to regulate insulin and control of blood sugar, fires up stress systems, and stokes inflammation. It can trigger overeating by altering the levels of hormones that regulate appetite. Primary-care doctors don’t ask about sleep problems, and if a patient raises them, doctors often turn to drugs without considering alternatives, says Steven M. Scharf, M.D., director of the sleep disorders Center at the University of Maryland. Such medication can help for a few nights if you have insomnia due to travel or stressful events. Sleeping problems that last more than three nights a week for a month usually have an underlying cause that pills can’t fix. Drugs can lead to dependence and drowsiness, and if you stop using them, rebound insomnia.

Set a bedtime and wake-up time to set the body’s internal clock. Soon the resulting sleepiness will make your bedtime fall into line. Limiting alcohol, caffeine and nicotine are important. Refrain from smoking two hours before bedtime. Large late meals can disturb sleep and if bathroom calls are too frequent cut back on all beverages. Set a cut-off time for TV-watching so it is best to turn off the technology including sending e-mails.

According to the independent Natural Medicines Comprehensive Database, valerian and melatonin are considered alternative sleep aids when needed for jet-lag or shift work. It is best to avoid animal-derived melatonin because they could be contaminated with a virus. If unsure about the ingredients check with your doctor or pharmacist. Both supplements appear to be safe but should not be taken with alcohol, sleeping pills or other sedatives since supplements and not well-regulated and may not contain what is listed on the label.