Cecily O'Connor
RedwoodAge.com
When was the last time you had a good night's sleep? If it's been a while, you're not alone.
About 44 percent Americans are "problem sleepers" because they have trouble nodding off, staying in their slumber or waking up too early at least eight nights a month, according to a Consumer Reports survey. Rather than count sheep or rely on other natural remedies, many adults are quick to turn to drugs to treat their insomnia. Some have been relying on pills for more than two years.
In 2007, about 24 million prescriptions were written for the four best-selling sleep drugs, including Lunesta and Ambien CR, Consumer Reports found.
The survey, which included input from 1,466 adults, found that problem sleepers had several characteristics in common, the most prevalent of which was high stress. Most of the time, respondents were anxious over family or money concerns, health issues or work woes. In extreme cases, apnea, or sleep-disordered breathing, also can contribute to disrupted sleep, according to separate research, leading to shorter lifespans.
"What people don't realize is these medications can pose a host of side effects including daytime drowsiness, even bizarre behavior like sleep-walking, sleep-eating, and sleep-driving," said Tod Marks, senior editor at Consumer Reports. "There are alternative treatments, such as sound machines, that may be quite effective, yet pose no risks at all."
Increased Reliance
Nearly one in five Americans took prescription or over-the-counter medicines at
least once a week to help them sleep, according to Consumer Reports, which
surveyed 1,466 adults. Although sleep medications are usually recommended for no
more than two weeks, 14 percent took some type of pill on at least eight of the
past 30 nights. Sixty-three percent experienced side effects as a result.
Also concerning was that about one quarter of respondents said they became dependent on the medication they used. About 38 percent said they'd been on the medication for more than two years.
Drugmakers spend hundreds of millions of ad dollars annually to market sleep medication. Sleep aids Lunesta and Ambien CR had a combined direct-to-consumer ad budget of almost $500 million, making them the most heavily advertised prescription drugs last year, Consumer Reports found.
To gauge the effectiveness of the most commonly used tactics to get sleep, Consumer Reports analyzed the experiences of 2,021 problem sleepers in a separate study, looking at adults who used a specific approach to treat their insomnia for at least eight nights in the one-month period before they were surveyed.
When over-the-counter drugs were used, they helped 57 percent of people most nights. Muscle relaxation helped 40 percent on most nights.
How to Get Some ZZZs
Sound machines proved to be almost as effective as pills, with 70 percent of
people who tried sound machines saying therapeutic tones helped most nights.
However, for people suffering from the most severe cases of sleep disturbance,
only 50 percent said sound machines helped as much.
With a group of a dozen panelists, Consumer Reports put three sound machines to test. The Brookstone Tranquil Moments Sound Therapy System ($129) was a favorite because, with 12 sound settings, it could mask unwanted noises on the "white-noise" setting. Half of respondents said they would purchase the Marpac SleepMate 980A ($60); and two panelists said they would purchase Homedics SoundSpa SS-2000 ($20).
Sound machines are just one alternative to sleep aid pills, according to Consumer Reports, which offered several tips for getting a good night's sleep. A cognitive behavioral therapist can help intermittent and chronic insomnia through a number of steps, such as teaching relaxation.
Additionally, examine your bad habits. Avoid long or late-day naps; watching TV in bed; drinking alcohol or caffeinated beverages close to bedtime; eating large meals at night; allowing pets or children to share your bed; and, varying bedtime and wake-up times.
Check your mattress, too. Your bed could be one source of sleep problems. If a mattress is more than eight years old, think about replacing it.
As always, it's smart to see your doctor if sleeplessness persists.
