Beating Insomnia, Without Pills

Dr. Emily Senay Suggests Ways; Discusses Pills' Potential Problems

(CBS)  When sleep changes are at a level where you start to compromise what you normally would do during the daytime, then you have a sleep problem.

If you snore loudly or others observe you stop breathing or gasping for breath during sleep, it could be a sign of sleep apnea, which is a serious medical condition.

And if you feel unpleasant, tingling, creeping feelings or nervousness in your legs, it could be restless legs syndrome, a neurological movement disorder that disrupts sleep.

In many cases, Says Senay, medication is only part of the solution to insomnia. As with all drugs, there are side effects, and they lose their effectiveness as soon as the patient stops taking them.

Problems associated with long-term use of sleeping pills can include dependency, daytime drowsiness, performance impairment and other sleep disturbances.

Other than pills, an effective treatment for insomnia is psychotherapy to learn relaxation techniques and other behaviors to help fall asleep, Senay says.

And there are some basic strategies you can try right off the bat: Maintain a regular sleep schedule, even on the weekends, "so you don't lose that cycle of restfulness." You want to try to wind down and relax at bedtime. We're so wound up in the evenings, late into the evening, we don't allow ourselves that time.

Establish relaxing bedtime rituals, such as reading or soaking in a tub, to send a signal to your body that it's time to go to sleep Establish a sleep-friendly environment: cool, quiet, dark, comfortable, and free of interruptions. Use your bed for sleep and sex only. Avoid stimulants such as caffeine and nicotine, and stay away from alcohol: It's not a good choice if you're having trouble sleeping. Initially, it's a sedative, but then, it wakes you up.

If you don't fall asleep within 15 or 20 minutes of going to bed and turning out the lights, get out of bed and try another relaxing activity until you feel sleepy again.