Sleep: Practical tips and how meds can help or hurt

Struggling to fall asleep or dragging through the day? You’re not alone. Sleep problems usually come from a few clear places: habits that keep your brain wired, medical conditions, or medicines that change how alert you feel. This page gives straightforward fixes and points out which drugs commonly affect sleep so you can make smarter choices.

Quick fixes you can use tonight

Start with three simple habits: regular schedule, fewer screens, and smarter caffeine. Go to bed and wake up at the same time every day, even weekends. Stop screens at least 60 minutes before bed — blue light and social feeds wake your brain up. Skip coffee and energy drinks after early afternoon. If you need help falling asleep, try a 20-minute wind-down: dim lights, a warm drink (non-caffeinated), and slow breathing for five minutes.

Create a sleep-friendly room: cool, dark, and quiet. Use blackout curtains, reduce noise, and set the temperature around 65°F (18°C) if you can. Keep bedding comfortable and reserve your bed for sleep and sex only — no work or long phone sessions. Exercise helps, but finish workouts at least a few hours before bed so your body can settle.

How common medicines change sleep

Some meds make you sleepy; others cause insomnia or restless sleep. Muscle relaxants like tizanidine (brand name Zanaflex) often make people drowsy — useful at night but risky if you drive. Blood pressure drugs such as nifedipine and some beta-blockers (like metoprolol/Toprol) can cause fatigue and low energy. Stimulant-like antidepressants such as bupropion (Wellbutrin) may raise alertness and cause trouble falling asleep. Monoamine oxidase inhibitors (for example, tranylcypromine) can also disrupt sleep patterns. Always check the side effects, and don’t stop or change doses without talking to your prescriber.

If a medication seems to be the problem, keep a sleep diary for two weeks: note medication times, caffeine, naps, bedtime, and how you feel next day. Share that diary with your doctor — it helps decide whether to change timing, switch drugs, or add a short-term sleep aid.

When to get professional help: if you fall asleep while driving, wake gasping or choking, snore loudly, or have trouble staying awake during normal tasks, ask your doctor about sleep apnea or narcolepsy. For chronic insomnia lasting months, cognitive behavioral therapy for insomnia (CBT-I) works better long-term than pills.

Want specific reading? We’ve got detailed articles on medicines that affect energy and sleep, like Zanaflex, nifedipine, Toprol, and antidepressant choices. Read those if you suspect a drug is changing your sleep — the right tweak can make a big difference.

Small changes add up. Try one habit this week: consistent wake time, no screens before bed, or a short sleep diary. If that doesn’t help, talk to a clinician — sleep is worth fixing.