For all those having sleep problems as far as meds are concerned use a good cough syrup(sancos, histamol d) is the cheapest best solution without any long term problems.
Melatonin tablets help but not a big fan and most of its indications are in treating jet lag patients, so a big NO for all those using melatonin tabs.
All those using benzodiazepines like alp or xanax or any other it causes dependence and tolerance so never recommended for long term only for short term like a day or two thats it. And can be dangerous as it can in high dose cause respiratory depression.
And one thing which no one is mentioning and neither our local GP's know about it is basically teaching people sleep hygiene and if you follow it you would never require medications so please instead of using drugs to treat simple problems please ask, here is some online material for all of you to read:
Principles of sleep hygiene
Carl W. Bazil, M.D., Ph.D.
General:
- Go to sleep at about the same time each night, and awaken at the same time each morning. Wide fluctuations between workdays and days off can further impair your sleep.
- Try not to nap. If you do, restrict this to about an hour per day, and do it relatively early (before about 4 in the afternoon).
- If you are not sleepy, either don’t go to bed or arise from bed. Do quiet, relaxing activities until you feel sleep, then return to bed.
- Avoid doing stimulating, frustrating, or anxiety provoking activities in the bed or in the bedroom (watching television, studying, balancing the checkbook, etc). Try to reserve the bedroom and especially the bed, for sleep and ****** activity.
Use of drugs
- Avoid coffee, tea, cola or other caffeinated beverages after about noon. Also avoid chocolate late in the day.
- If you smoke, avoid this in the hour or two before bedtime.
- If your drink alcohol, limit this to 1-2 drinks per day and do not drink immediately before bedtime. Although you may find this relaxing, alcohol actually can interfere with sleep later in the night.
- If you take prescription drugs or over-the-counter drugs that can be stimulating, discuss dosing times with your doctor
Exercise
- Exercise, particularly aerobic exercise, is good for both sleep and overall health and should be encouraged
- Avoid stimulating exercise in the evening (do this at least 5 hours before bedtime)
Bedtime ritual
- Perform relaxing activities in the hour before bedtime
- Make sure your sleeping environment is as comfortable as possible, paying attention to temperature, noise, and light
- Do not eat a heavy meal just before bedtime, although a light snack might help induce drowsiness
- It is sometimes helpful to place paper and pen by the bedside. If you find yourself worrying about completing or remembering a task the next day, write it down and let it go.
During the night
- If you awaken and find you can’t get back to sleep, arise from bed and do quiet, relaxing activities until you are drowsy. Then return to bed.
- Place clocks so that the time is not visible from the bed.
Sleep Hygiene: Tips & Techniques - National Sleep Foundation
Advising & Learning Assistance Center, Rensselaer Polytechnic Institute
Sleep Hygiene: Four Principles for Sleeping Better than You Ever Have - eHarmony Advice
