It’s easy to see how it happens.
Night after night, you find yourself staring at the ceiling unable to sleep. You’ve seen every episode of Law and Order… twice. And you’ve fallen asleep at your desk so often you’re considering bringing a pillow and “Do Not Disturb” sign with you to work.
You’re in good company. Millions of Americans are battling sleep problems. And they can all tell you, insomnia doesn’t just ruin your nights. It destroys your days too.
So it’s really no wonder so many folks give in and take sleep aids to try to get some shuteye. In fact, sleep drugs are some of the best-selling meds on the market.
But they’re also some of the most dangerous. (Stick with me and I’ll show you a better way.)
Sleep aids could cause you to fall
We’ve warned you before about the risks you take when you pop sleeping pills. Sleep aids can increase your risk of heart attack, dementia, cancer and an early death. They can trigger hallucinations and memory loss. And they’ve even caused some folks to sleep-eat and sleep-drive!
But now a new study has revealed yet another hazard. And this one has the potential to ruin your life, or in some cases even end it.
According to new research published in the journal Sleep, these drugs can cause you to fall.1
And if you’re a senior, taking a tumble is ALWAYS serious business.
Of course, as we get older we tend to become a bit more unsteady on our feet anyway. So falling is a risk for seniors whether you’re on a sleep aid or not.
In reality, experts say if you’re in your golden years your risk for falling hovers around 28 percent normally.
But when you take a sleep aid, that risk gets worse.
Fall risk shoots up to 40% for seniors
According to the new research, if you’re a senior who takes sleep aids your fall risk skyrockets to 40 percent. And the reason why is simple.
Sleep aids make you groggy and mess with your balance.
Which means when go shuffling around in the dark to turn on another rerun of Law and Order—or to make yet one more roundtrip to the bathroom—you’re far more likely to fall.
The bottom line? Toss the sleeping pills.
They’re not worth the risks. And besides, studies show they don’t even work very well. Most folks only end up getting somewhere between six and 20 minutes extra sleep tops.
In other words, not nearly enough extra shuteye to make the risks worth it.
Ditch the sleep aids and create a new sleep routine
But there are better ways to get more sleep that are safe and effective. Ones that won’t increase your risk for everything from dementia to falls.
Start by making a few minor adjustments to your routine that could end up paying off in a major way.
You’ve heard of your circadian rhythm before, right? It’s your internal biological clock that governs (among other things) your sleep and wake cycles. And modern living can wreak havoc with it.
To reset your internal clock you need to create a new sleep routine.
- Pick a bedtime and a wake up time that will allow you to get seven to nine hours of uninterrupted sleep, and stick to it seven days a week (yes, even on the weekends).
- At least one hour before bedtime switch off all electronic devices, especially backlit electronics such as tablets and cellphones that emit sleep destroying blue light.
- Create what I like to call your “sleep cave.” Don’t do any work, in bed. (Your bed is only for sleeping and sex.) Make sure your bedroom is completely dark, which may mean blackout shades and banning any electronics. And try to keep the temperature on the cooler side, which experts say is better for sound sleeping.
Sleep better starting tonight
Stress is often behind insomnia, so try some stress relieving measures such as regular exercise and relaxation techniques (think meditation or deep breathing exercises). And consider talking to a therapist to learn some behavioral techniques that can help you sleep, which experts say is effective for 80 percent of the folks who try it.
Still need more help? Relax we’ve got you covered. Check out our special report 8 food secrets to help you sleep like a baby TONIGHT and the natural sleep aids we recommend in our report Don’t risk dementia or death for a good night’s sleep.
Stop struggling to get the shuteye you need. And don’t risk the falls and other dangerous side effects that can come with sleeping pills. Commit to creating a new sleep routine today, and sleep better starting tonight.
1. “A Greater Extent of Insomnia Symptoms and Physician-Recommended Sleep Medication Use Predict Fall Risk in Community-Dwelling Older Adults,” Sleep, zsx142, 03 October 2017