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How to get a good night's rest
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Till sunbeams find you
By Shawn Regular, Ph.C
Sleep restores us both physically and mentally. But as we get older, the amount and quality of that sleep can suffer. Older people wake more often through the night and earlier in the morning, so that sometimes deep, restful sleep just doesn’t happen. Many people try various prescription and over-the-counter medications to get better sleep, but those can lead to complications when combined with other drug therapy and because of the differences in how our bodies handle medication as we age.
Two drugs most commonly used for self-treatment of sleeplessness are diphenhydramine, found in brands like Benadryl and Nytol, and dimenhydrinate, found in Gravol. Seniors should be cautious in using these medications, since they can cause side effects such as confusion, dizziness and urinary retention, which is a significant problem for men with prostate problems. Dizziness can lead to falls — a leading cause of hip fractures in older people. As well, these drugs
can aggravate certain conditions, in particular, glaucoma.
For help choosing the safest and most effective option, talk to your doctor or pharmacist before treating insomnia yourself. There are a number of drugs your doctor may prescribe, balancing the need to restore good sleep patterns
with the risk of side effects like daytime drowsiness, dizziness and possible interactions with other medications. Generally, the best approach is to take the lowest dose for the shortest effective period of time.
Drug treatment may not be the best option for insomnia. Some non-drug solutions may take days or weeks to make a difference, but in the end, you’ll be better rested and healthier for it.
Try the following strategies before turning to medication:
• Avoid daytime naps
• Increase your daytime activity, both physical and mental
• Avoid stimulants close to bedtime, including coffee, tea, cola, cigarettes and physical exercise
• Reserve your bed for sleep, rather than reading or watching TV, for instance
• Discuss the dosage schedule for water pills with your pharmacist to avoid nighttime waking
• Stick to a regular sleeping/waking schedule
Excerpted from the October 1998 Lawton’s newsletter, “Insomnia Part II: Focus on the Geriatric Population,” by Shawn Regular, Ph.C.
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