Insomnia is a very common problem. In 2010, an estimated 6 to 10 percent of the U.S. population used drugs to help them sleep. Many of these drugs are called hypnotics, including Ambien, Sonata, Klonopin, Lunesta, Ativan and Xanax. These drugs have been found to carry some bizarre side effects, called “complex sleep-related behaviors,” such as “sleep eating,” talking on the phone and even driving, without the person having any memory of their actions.
But a review of the health records of more than 10,000 patients who used hypnotics to help them sleep, compared to the health of more than 23,000 people of roughly the same age and overall health, showed the odds of dying from any cause was notably higher in the group that used sleeping pills. This was true even for people who used them infrequently, according to the February 2012 study published in the BMJ.
The higher the drug use, the greater the risk. For people taking one to 18 doses per year, mortality was 3.6 times higher than those not taking the drugs. For those taking more than 132 doses per year, the risk was 5.3 times greater. The researchers could not prove the drugs directly caused increased death rates. However, other studies have shown insomnia by itself does not produce the same increase in deaths.
Also, while these drugs increase sleep time by an average of about 25 minutes, they do not improve wakefulness or performance the next day. One study found a 60 to 80 percent increased risk of car accidents in people using sleeping pills. They also increase incidence of falls and can worsen fatigue.
The lead researcher in many of these studies, Dr. Daniel Kripke, was so concerned about these results he wrote a book called “The Dark Side of Sleeping Pills.”
Poor sleep can have many causes, which often can be treated naturally. It always is helpful to begin with lifestyle changes. Simple things such as reducing caffeine use after 3 p.m., getting regular exercise and practicing relaxation really can help. (Relaxation practice sounds great, but it can be surprisingly difficult to do in our overly busy, overstimulated world.) Reading before bed can be helpful for some — just make sure it isn’t a Stephen King novel. I still recall the nightmare I had while reading his book “Bag of Bones.” Most computer-like devices are stimulating to the brain; it is easier on the sleep mechanism to read an actual book, instead of anything with a glowing screen.
Pain interferes with sleep for many people. There are natural ways to treat pain, which are far safer than the usual drugs. These include manipulation, massage and other types of bodywork; acupuncture; and anti-inflammatory herbs, such as willow bark or boswellia.
Blood sugar problems can interfere with sleep, causing the person to wake after a few hours because of falling blood sugar. The best way to address this is to avoid excessive carbohydrates, especially sugar. Some patients are helped by a high-protein snack before bed.
A very common cause of poor sleep is adrenal fatigue. The adrenal glands help control the sleep/wake cycle. When they are not doing their job, the person often is tired during the day but cannot sleep well at night. “Tired and wired” is how some describe this. Included in this problem is the inability to shut off the incessant thinking machine when we want it to stop. This problem is best treated with a two-pronged approach: supplements to help the adrenals recover and acupuncture to calm the system down.
As with any non-emergency health problem, insomnia is best treated naturally, if possible. Sleeping pills work somewhat, but if you read the warning labels and side effects, they just might be enough to keep you up at night.
Dr. Michael Noonan practices chiropractic, chiropractic acupuncture and other wellness therapies in Old Town. He can be reached at noonanchiropractic@gmail.com.