Military Officer - December 2006 - (Page 69)

visit the bathroom so often, and dehydration can affect the action of medications. ■ This age group has a tendency to transfer pills from labeled prescription bottles to other containers, which can result in medication mix-ups. Moderation is key Changes to sleep patterns are common as people age. Uneven slumber may have a cause as simple as a restless or snoring sleep partner. Other common situational reasons include short-term anxiety, stress, and jet lag. Medical reasons can include reactions to various prescription and OTC medications, allergies, pain from arthritis, heart disease, asthma, Alzheimer’s or Parkinson’s disease, high blood pressure, sleep apnea (see “Waiting to Inhale,” July 2003, www.moaa.org/magazine/ar chives.asp), restless leg syndrome, and other less common, but possibly more serious, problems. Many of these causes can be treated by means other than medication, but there can be good reasons to take sleep-inducing drugs in some cases. Plus, newer sleepinducing medications leave the system fairly rapidly and are less likely to be addictive. “Virtually all these new sleepinducing medications have been tested for a long time and have been used for long periods of time by individuals,” says Dr. Thomas Balkin, chief of the Department of Behavioral Biology at Walter Reed Army Institute of Research, Silver Spring, Md., and an expert in sleep disorders. He has been afﬁliated with several sleep-disorders centers and served on the National Institutes of Health and other government boards and committees that focused on sleep-related issues. “Insomnia is often caused by initial grieving, stressful events, or pain, and these [new] medications are particularly good for those situations,” says Balkin. “The medications help people, but it’s never good to take any medication for long periods of time.” In addition to side effects, some people experience “rebound insomnia.” There also is some evidence of increasing tolerance — that is, the body requires more of a drug to achieve the same effect. If the medication is then suddenly discontinued, the person gets much less sleep. This problem usually re- solves itself over several nights, but “people who experience this might tend to stay on medications for long periods of time, feeling they are incapable of sleeping without it,” Balkin reports. Even when these new sleep-inducing drugs are medically indicated, keep in mind that there are risks. It is very important to read the information that comes with any prescription, follow directions to the letter, and never exceed the recommended dosage. MO Alternatives to Sleep Medications There are other study-backed options that could help your sleeplessness. Dr. Thomas Balkin of the Walter Reed Army Institute of Research says studies recently reviewed by the National Institutes of Health concluded that cognitive behavioral therapy in some cases is just as effective as sleeping medications, though he concedes it isn’t always easy to find a behavioral therapist and might take time. Still, there are simple lifestyle changes that can make a real difference for most people. You probably know about avoiding daytime naps and keeping the bedroom cool, dark, and quiet, using it only for sleep and intimacy. Here are some other strategies. ■ Rise at the same time every day, even if you went to bed late. ■ Cut out caffeine. “Even if you don’t think it affects you, it does,” says Balkin. For a true test, eliminate all caffeine (coffee, tea, chocolate, and some soft drinks and medications — but check with your doctor before stopping any prescription medicines) for at least two weeks. ■ Limit liquor. Alcohol can cause drowsiness but often causes wakefulness after four to five hours. ■ Don’t go to sleep hungry. Try warm milk or a small high-carbohydrate snack, such as cereal or toast. ■ Exercise daily. Too many people try to sleep when they are not physically tired. Finish exercising at least three hours prior to bedtime so the stimulating effect doesn’t keep you awake. ■ Have a relaxing bedtime routine. Instead of housework, watching TV, or checking e-mail, take a warm bath, read a book, or play solitaire. ■ Yawn. Consciously deepen your breathing pattern. Count backward from 100 with one number for each slow, full breath. ■ If anxiety is a problem, set aside a specific period to worry each day — for example, 7 p.m. to 7:15 p.m. Determine possible courses of action, then consciously dismiss recurring worries from the mind. ■ Keep paper and a pen next to the bed. Once written down, important (but distracting) thoughts can be dismissed. ■ Instead of thinking about tomorrow’s engagements or an upcoming vacation, reminisce about a pleasant event in the past. DECEMBER 2006 MILITARY OFFICER 69 http://www.moaa.org/magazine/archives.asp http://www.moaa.org/magazine/archives.asp

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From the Editor From the President Your Views MOAA Directory Rapid Fire Washington Scene Financial Forum Ask the Doctor Chapter Activities Cover Story: How to Fund the Future Martial Lore Good Night, Sleep Tight Mixed Review Information Exchange Advertising Index Member Books MOAA Calendar Sounding Taps MOAA Member Services

Military Officer - December 2006

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