Therapy Beats Drugs for Insomnia

Good sleep habits may treat your insomnia better than medication, according to a study in The Journal of the American Medical Association. After six weeks of behavioral therapy, participants’ awake time was cut in half compared with only a 4 percent reduction among those taking the sleeping pill zopiclone (sold as Imovane or Zimovane).

Try these techniques for a better night’s rest, suggests the study’s author, Borge Sivertsen, PsyD., professor of psychology at the University of Bergen in Norway:

• Designate 30 minutes each day to deal with worries that normally plague you at night. At bedtime, resolve to put off any concerns until tomorrow.
• Only go to bed when you’re tired, and don’t stay in bed if you can’t sleep.
• Get up at the same time every day, including weekends, and avoid naps.
• Do not smoke or drink alcohol or coffee at least three hours prior to bedtime.
• If you’re still struggling, find a sleep therapist at apa.org to help you get the hang of a new regimen.

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