People are often drawn to pills as a fix for pain and sleep problems. There is often little good science behind the use of drugs for these complaints, and people turn to them due to a lack of awareness of better alternatives.
Being unable to sleep, or to sleep for an adequate amount of time, can be among the most difficult and depressing experiences. The idea of a pill solving it is appealing. But sleeping pills don't cure insomnia in the long run, and here is why.
What the pills actually do (and don't)
- Drug dependence and tolerance. Taking sleeping pills regularly leads to dependence and tolerance. You may not sleep, or sleep as well, without them. The more you take, the more tolerant the body becomes, and the higher the dose required for an effect, which increases side effects.
- Side effects and withdrawal. Drowsiness lasting into the next day, confusion, poor memory, dry mouth. Withdrawal can bring nausea, sweating and shaking.
- Drug interactions. Painkillers or sedatives taken alongside can worsen side effects, and in some cases be dangerous or lethal.
- Rebound insomnia. When you stop the medication, insomnia can return, sometimes worse than before.
- Underlying problems. There may be a medical or psychological cause that, if treated properly, would be more effective than any medication.
What helps
A good sleeping environment, relaxation and behavioural techniques. Stress can cause muscles, particularly around the shoulders, neck and base of the skull, to tighten and cause pain and headaches that interfere with sleep. Osteopathy can help musculoskeletal causes of poor sleep through soft-tissue techniques, spinal mobilisation and posture correction.
Sleep positions to try
- On your side: pillows the depth of your shoulder under your head to avoid neck strain. One shoulder down, both hands in front of you to avoid shoulder rotation. Bend knees and hips up to about 90 degrees to avoid back strain.
- On your back: pillows so the neck is in a neutral position. Bend hips and knees up with pillow support to avoid excessive back strain.
There can be more severe causes of insomnia where osteopathy cannot help and medication is appropriate. But pills should not be the first port of call.