Many people turn to pills, both herbal and prescription, when problems with insomnia arise. A new German study says pills can be an effective option for a short time but developing bedtime habits more conducive to a good night’s sleep are more beneficial and less harmful in the long run.

Germany’s Institute for Quality and Efficiency in Health Care (IQWiG) reported today on its website, www.informedhealthonline.org, that sleep needs change over the course of a lifetime and many adults just don’t need the eight hours of sleep most often recommended. By the age of 40, many adults function just fine with only seven hours of sleep instead.

Sleep medications often come with side effects that can become problematic over time so the institute suggests taking them only as needed in certain situations. Older people are particularly susceptible to the adverse effects of sleep medications because they can increase the chance of falling and they may interfere with other medications. When sleeplessness is attributed to pain or depression, the sleep medications do not address the underlying problem causing the sleep disturbance.

Studies conducted by the German institute suggest people would have less trouble sleeping if they used effective relaxation techniques to switch off daytime energies as bedtime approaches. Some effective techniques include:

• Don’t go to bed until you are tired and ready for sleep.
• Don’t watch TV or read in bed as these activities can actually hinder the onset of sleep.
• Don’t stay in bed worrying about not sleeping on those nights when sleeplessness occurs. Instead, get out of bed and do other things, returning to bed only when tired and ready to sleep.
• Get up at the same time every morning.
• Don’t nap during the day, especially if chronic insomnia is an issue.
• Avoid caffeinated beverages such as black tea, coffee, and cola in the evenings.
• Avoid alcohol in the evenings. Although many people don’t realize it, alcohol consumption is one of the main reasons people have problems sleeping.

Source: IQWiG