Since Grant Hackett revealed last week that he abused Stilnox, a sleeping pill, throughout his career our news feeds have been flooded with reports of other athletes using the drug as well as the news that Australian Olympic Committee boss John Coates moved to ban the drug from being used at the London Olympics this year.
It’s not uncommon to have trouble sleeping and despite Hackett describing Stilnox as ‘evil’ and ‘scary,’ those of us staring at the ceiling during sleepless nights are understandably tempted by the quick fix, especially when the Therapeutic Goods Administration maintains that the drug is safe enough to remain in the market.
But NPS Clinical Adviser Dr Philippa Binns says that sleeping tablets are not the first-choice treatment for sleep disorders; “While popping a sleeping pill may seem like an easy option when you’re finding it hard to sleep, these medicines can have side effects and consequences with long-term use. For this reason, non-medicine therapies should always be the first choice when it comes to treating sleeping problems.”
If counting sheep is driving you batty, there are some simple lifestyle changes that will help you get a better night’s sleep.
Binns’ says, “While these therapies may take a few weeks to start working, studies have shown people will normally fall asleep faster and sleep better through the night as a result.”
And if you have already been using sleeping pills for some time, Dr Binns suggests you see a doctor and taper off them to avoid side effects.
Dr Binns’ Top Ten Tips for a Better Sleep
1. Try to go to sleep and wake up at the same time each day
2. Be as active as possible during the day
3. Reduce the amount of caffeine you have each day, and try to avoid caffeinated drinks after lunchtime
4. Avoid naps during the day, or keep them to less than 20 minutes duration
5. Avoid heavy meals, exercise or working on the computer late in the evening
6. Relax for 30 minutes before going to bed (e.g. have a warm bath)
7. Make sure your bedroom is not too hold or cold
8. Avoid smoking and drinking alcohol in the evening
9. Ensure you are comfortable and your bedroom is dark and quiet
10. Don’t stay in bed if you are awake for more than 20 minutes – go to another room and do something relaxing before trying to go back to bed
For further information and tips for a good night’s sleep, visit https://www.nps.org.au/sleep
Do you think the Australian Olympic Committee made the right decision on Stilnox use?
