Interview about Sleep, with our Clinical Pharmacist
You might be wondering whether your pharmaceuticals are interrupting your sleep, or whether a pharmacist can help you choose a safe over-the-counter drug to treat the occasional restless sleep. We asked Tarek, our Clinical Pharmacist, a few targeted questions about how he approaches insomnia with his clients.1. Which medications do you frequently see interfering with people’s sleep?
To simplify it, I will group medications into 3 categories:
- Substances that increases the brain or body activity, can cause insomnia. This group includes caffeinated beverages, nicotine, multivitamins, and a group of medications called stimulants that are used for treating ADHD (such as Ritalin and Concerta).
- Substances that are used to relax the brain, and which are sometimes used for pleasure, can cause insomnia. This includes alcohol, cannabis and narcotics in general. Ironically, medications used to manage insomnia like sedatives, hypnotics and anxiolytics (including benzodiazepines and medications that end with “zepam”), can lead to withdrawal and rebound insomnia if stopped suddenly after long-term use.
- Other classes of medications including certain antidepressants, blood pressure medications, hormones, allergy medications and steroids may cause insomnia as well.
2. What’s your top advice for people who can’t sleep?
I always advise my patients to try some of the following tips for a better sleep:
Personal habits:
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- Fix a bedtime and an awakening time
- Avoid caffeine 4–6 hours before bedtime and minimize total daily intake
- Avoid nicotine near bedtime and upon awakening at night
- Avoid heavy, spicy or sugary foods, and alcohol, 4–6 hours before bedtime
- Exercise regularly, but not right before bed
Sleeping environment:
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- Use comfortable bedding
- Find a comfortable temperature setting for sleeping and keep the room well ventilated
- Block out all distracting noise
Getting ready for bed:
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- Try a light snack before bed such as warm milk and foods high in the amino acid tryptophan (e.g. bananas)
- Try relaxation techniques before bed
- Don’t take your worries to bed
- Establish a pre-sleep ritual such as a warm bath or a few minutes of reading
- Get into your favourite sleeping position
3. Any final pieces of advice for people struggling with sleep?
I highly recommend that anyone who is struggling with sleep, ask their pharmacist as a first step toward solving the issue. Pharmacists are resourceful and can advise on appropriate over-the-counter products or else recommend a referral to a specific healthcare practitioner suitable to that particular case.
Insomnia, Medication, Pharmacist
