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New Research on Sleep Medications in Women
Why Sleep?
In the HABIT program, one of our topics is addressing sleep quality because of the importance of quality sleep on daily cognitive function. We discuss identifying sleep disorders, such as sleep apnea (you can see our posts here and here about addressing sleep apnea and adjusting to CPAP therapy). But one of the biggest issues is really sleep disturbance (e.g., trouble staying asleep) rather than a medical sleep disorder. It is common for medical providers to provide prescription medication to help with sleep disturbances, which have been shown to have short-term sleep benefits. However, some patients end up on sleep medications on more of a long term basis. There is new research suggesting that sleep medications may not be as effective in the long term.
The Research:
The Study of Women's Health Across the Nation (SWAN) is a long-term cohort study of a diverse sample women living in the USA. From this sample, the researchers compared the self-rated sleep quality of middle aged women who started a prescription sleep medication to that of another group of middle aged women who did not start a sleep medication. At the start of the study, each group reported similar sleep ratings. After 1 year and 2 years the sleep ratings for medication users were not improved and remained similar to the non-medication group. You can read the full study here if you wish. In this news release on the research, a Neurologist working in a Sleep Disorders Center was quoted, "The problem with using medication to control insomnia symptoms is it provides patients with some relief but the sleep they get on medication is more sedation than sleep."
The Conclusions:
With these results suggesting the lack of long term benefit of prescription sleep medications on sleep quality in middle aged women and the fact that these medications can have side effects (cognitive being one class of side effects), we'd encourage you to discuss your sleep prescription use with your physician to see if you have other options. We've discussed healthy sleep HABITs in this blog before and that may be a start, but habits for healthy sleep can take some time to develop if there is significant insomnia present. Cognitive-behavioral therapy for insomnia (CBT-i) with a trained provider may be an important part of a sleep treatment plan with your physician. To search for a provider, one option is Psychology Today, an online resource with detailed listings for professionals in the US.
We hope this might stimulate a discussion with your physician about sleep and sleep medications and get you on your way to better quality sleep--for your brain health, your emotional health, and your physical health!
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Thats wonderful...you ..just made the most of your situation, I always think of others who are dealing with more serious issues and feel grateful.
Nice.
Have u tried cbd with delta8?
One candy puts me to sleep for the night.
I dont have anyone to advise me so i am figuring it out on my own.
My doctor recommended cbd oil. I tried it and it relaxed me but not asleep. What is delta8?
Thanks for recognizing my contribution. Sincerest regards, Bob Klein
I have trouble falling asleep for years., tried Melatonin, did not do anything, got prescription medication, still awake until 2 or 3 in the morning. It is all because my brain will not shut off. Wished there was a button I could turn off. I am not worrying about anything, live a healthy life. I go to bed at 10.30 pm and read a bit, than try to sleep, 3 or 4 hours later I may doze off. In the morning I have trouble getting up because I feel tired. At night my brain goes all over the place,nice memories of the past, current interesting things, my childhood, workplace, holidays . I try to relax and meditate. Etc.Anyone else experiences this ? How to stop my brain working at night and sleep without medication. Margreet.
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1 ReactionIts a component if cbd i am not terribly knowledgable about it yet but have found it relaxing and very conducive to a long nights sleep.
I think i may have found it online at either diamond cbd or cbd mall. Its expensive but is sizeable.
Half a gummy is good.
Wish i could tell you more but i just started with it.
Thank you!
Margreet that's where I was. I couldn't train my brain off. I tried all of the tricks. Getting up, sitting in a chair and reading until I was really tired, meditation (that always worked for me before), keeping my eyes open in the dark until they closed on their on. melatonin. Stopping the melatonin. Finally I decided no naps during the day no matter how tired I was, drinking plain sleepy time time tea from the super market (a counselor gave me this tip) before I retired, and trying to go to bed at the same general time at night. By 9:00 I was wiped and it finally helped. Naturally since my sleep rhythm was so off I woke early (too early) but I began to regain a bit, a 1/2 hour, then an hour, sometimes only 15 min. But now I'm almost back to normal. Last night I slept 7 hours. Believe me I feel your pain. I'm still waking early between 4:30 and 5:00, but I feel better overall with this added sleep time. Now I can watch a TV show until 10:00 or even 11:00 sometimes. Often I can't. But it was so important to find a way back.We require sleep.
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1 ReactionI'm glad to see your progress. I can go to sleep fine, just not stay. But I do agree about stopping/limiting daytime naps.
I also REQUIRE a good amount of physical activity to sleep - even if I don't feel like it.
Sue