Digit Tidbit: Sleep Statistics

According to Consumer Reports, a recent survey showed that of the 44% of Americans with sleep problems, many relied on pills, being quick to take them and staying on them too long. Some interesting statistics from the survey include:

• Almost 1 in 5 took a prescription or over-the-counter medication at least once a week to help them sleep. 14% took pills at least 8 out of 30 nights and 5% took pills every night. (Sleep medications are usually recommended for 2 weeks or less).
• 15% of respondents had taken a prescription drug during the measured month. 38% of those had been on the medication for more than 2 years.
• 63% of people who took sleep medications experienced side effects and 24% became dependent on the medication. 21% said repeated use of drugs decreased their effectiveness.
• High stress was the most common characteristic among problem sleepers. Major stressors included family concerns, money worries, health issues, and work woes.

What can you do to help improve your sleep? Sound machines are a good alternative. In a related Consumer Reports study, sound machines were found to be nearly as effective as pills. 70% of problem sleepers that tried sound machines found they helped most nights. However, for people suffering from the most severe cases of sleep disturbance, only 50 percent said sound machines helped as much. Other tips to get a good night's sleep include:

• Try sound machines and relaxation techniques. A cognitive behavioral therapist can help intermittent and chronic insomnia through a number of steps, such as teaching relaxation.
• Avoid: long or late-day naps, watching TV in bed, drinking alcohol or caffeinated beverages close to bedtime, eating large meals at night, allowing pets or children to share your bed, and, varying bedtime and wake-up times.
• Update your mattress. If it is more than 8 years old, replace it.
• Talk to your doctor. If sleeplessness persists several nights a week for at least three months, it's probably time to see a doctor. If your doctor suggests a prescription medication, follow the perscription and keep an open dialogue with your doctor.