Several million people in the United States rely heavily on sleep medication every night. About one-third to one-half of the population complains of sleep problems.

Sleep difficulties can accompany other problems such as depression, poor health, chemical dependency and stress. Medication to induce sleep is, of course helpful and sometimes necessary. But these drugs should be considered short-term solutions to the problem because they can become a problem themselves if continued for a long period.

People with sleep difficulties often become obsessed with thoughts about their sleeplessness. They begin worrying each day about the difficulties they might have sleeping that night. Then their worries become self-fulfilling prophecies.

Sleep researchers have found several things that can be done to assist in achieving a good night’s sleep.

• Be aware of anything ingested that contains altering substances, such as caffeine. Some over-the-counter pain medications, for instance, contain caffeine as do many dark colored soft drinks. Some authorities believe that any caffeine ingested after mid-afternoon can cause problems in falling asleep that night.

• Eating heavy, large meals in the evening can cause sleep difficulties for many people. These people should try eating a light meal earlier in the evening as a trial solution to their insomnia.

• Use alcohol moderately, if at all. Do not drink after dinner and beware of the “nightcap,” as this can cause interference in the stages of sleep that produce the natural sleep cycle that causes us to feel we have slept well.

• Avoid naps. Falling asleep after the evening meal for even a brief time can cause severe difficulties in falling asleep at the desired bedtime.

• Exercise regularly, but avoid doing so just prior to bedtime as this can interfere with sleep in many people.

• Attempt to go to bed and arise each morning at the same time. Irregular schedules of going to bed and getting up can cause difficulty in establishing healthy and satisfactory sleep patterns.

• If insomnia occurs, avoid prolonged tossing and turning in bed. Try reading, watching television or doing some other low energy activity in an attempt to induce sleep.

• Don’t let an occasional bout of insomnia convince you that you will never sleep well again. One night of restless or poor quality of sleep often produces a sound sleep the next evening.

• Try learning a relaxation technique such as progressive muscle relaxation, self-hypnosis or biofeedback.

• If you continue having difficulty with sleeping, consult your physician and seek his medical advice.

Copyright c 1990 Harold H. LeCrone, Jr., Ph.D.