A good night's sleep: over-the-counter sleep aid products are only short-term solutions, but there are more lasting ways of improving your sleep.(REPORT: Sleep aids)

Publication: Choice (Chippendale, Australia)

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COPYRIGHT 2005 Australian Consumers' Association

If you've lain awake for hours cursing the clock or watched infomercials at 3 am because you've woken up and can't get back to sleep, you're not alone. Estimates vary, but something like 10-40% of the population has trouble from time to time either getting to sleep or staying asleep. For up to 15% of people, sleep problems are a long-term difficulty.

Often brought about by a major life stressor like ill health, a new job or a relationship break-up, even a few nights' poor sleep can leave you feeling irritable, lethargic and with a sense that you're functioning below par. Over a period of time, insomnia can affect your work, health and relationships.

A constant inability to get off to sleep or stay asleep may well have got you pondering (usually at night when you'd rather be sleeping) about whether to get a little chemical or herbal assistance, perhaps in a product available from a pharmacy.

We asked the experts and had a look at the evidence available to find out how safe and effective these products are. We also sought advice and got some tips to help you get the sleep you may be craving. So rest assured--sleep problems can be treated.

But first, what exactly is insomnia and what causes it?

INSOMNIA

Insomnia can be transient--that is, just occurring for a couple of days--or short-term, lasting for a couple of weeks. If it occurs at least three times a week for longer than one month, it's classified as chronic insomnia.

Sleep disturbance can be a secondary condition of an illness such as depression or cardiovascular disease, or as a result of physical pain, substance abuse or a side effect to certain medications. It can also be stress-related or due to poor sleeping habits (known as 'sleep hygiene'). Other sleep disorders, which need medical attention, include narcolepsy, restless legs syndrome (an overwhelming urge to move your legs) and sleep apnoea (see page 38).

Insomnia may manifest itself as a difficulty going off to sleep, constant waking throughout the night, or waking early in the morning and being unable to get back to sleep. As we age, sleep problems can increase. Older people commonly suffer from insomnia as a reaction to physical pain or as a side effect of medication or illness.

SETTING UP A CYCLE

We've all managed to drag ourselves through a day at work after a late night, but having persistent insomnia can be distressing. Experts can paint a picture of how...

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