单选题
    A. There's no one-size-fits-all cure—pick the wrong sleep strategy and you might as well go back to counting sheep. To get the zzz's you need, find the lifestyle solution and medications targeted to your specific dozing dilemma.
    B. 'There's a growing recognition that using medicinal drugs as sleep aids as you work on improving sleep habits can help nip insomnia (失眠症) in the bud so it doesn't bloom and become an ongoing issue,' says Mary S. Esther, president of the American Academy of Sleep Medicine. 'Short-term use is the ideal, but we also know that for people with chronic sleep problems, taking a medication for a longer period of time can make a huge difference in their ability to enjoy life and function well.'
    C. Today's sleep medications are less likely to cause next-day drowsiness (昏昏欲睡) or addiction than older remedies. Some can be taken intermittently over long periods. This is good news for women, who not only report more sleep problems than men but also take sleep aids 58% more often.
    D. Sleeping soundly requires finding the lifestyle solution—and, if needed, medicine—geared to your specific type of sleep problem. Read on to see where you fit.
    1. It Often Takes You an Hour or More to Fall Asleep
    E. Avoid caffeine for at least six hours before bedtime and cut out stimulating activities, such as answering e-mails, housecleaning, or watching TV, a habit shared by 90% of people who report sleep problems, according to a poll by the National Sleep Foundation. Instead, shift gears and slow down for about 20 minutes before bed. Take a warm bath, write in a journal, or listen to soothing music. A ritual of relaxing pre-bedtime activities is an automatic stimulus to become sleepy, making it more likely you'll fall asleep.
    F. Zolpidem tartrate acts quickly to put you to sleep within 15 to 30 minutes on average and, as a benefit, may help you sleep longer and awaken less, according to a recent University of Rochester study of almost 200 men and women. And because it doesn't appear to cause rebound insomnia, it shouldn't prevent you from falling asleep on the nights you don't take it. Since it lasts only four to six hours, there's a low risk of next-day drowsiness. Side effects can include headaches and dizziness, but what is more worrying are reports that this drug can cause sleepwalking, sleepdriving. Many side effects occur because people take extra doses or mix the drug with alcohol. Report any unusual reactions to your doctor.
    2. You Wake up and Can't Fall Back to Sleep
    G. Eliminate dead-of-night disturbances that rouse you. Shut the bedroom door so the cat can't jump on you or place twin-size top sheets and blankets side by side so your husband takes only his covers when he rolls over. Also, avoid alcohol before bed. It may help you fall asleep faster but will likely make you wake up a few hours later and have problems going back to sleep.
    H. Zaleplon works in less than half an hour, then lasts less than four. A study from St. Luke's Hospital in Chesterfield, Missouri, found zaleplon didn't cause daytime sleepiness in patients given it in the middle of the night, then awakened three and a half hours later. The downside of zaleplon is that if you wake up at 2 or 3 o'clock, you then have to decide whether to take the pill and wait for it to work. If you awaken almost nightly, a low dose of trazodone may be better. This antidepressant is rarely used to treat mood disorders today (other drugs are more efficient), but it is the most-often prescribed drug for problems falling and staying asleep. Side effects of the low doses used to promote sleep may include dizziness, next-day drowsiness, headache, and weight gain.
    3. You're a Night Owl Who Can't Fall Asleep Early
    I. You need to readjust your body's internal clock so that you get sleepy earlier in the evening. Start by exposing yourself to early morning sun. If your room lacks early sun, turn on bright lighting. Going to bed earlier and waking up earlier will be much easier for those who are troubled by the sleep problem. In addition, at least half an hour before your ideal bedtime, get into a low-light environment to trigger your body's production of the sleep-promoting hormone (荷尔蒙). Finally, make your bedroom as dark as possible. If curtains and shades don't completely block out light, consider wearing an eye mask.
    J. Ramelteon targets the brain part involved in the sleep-wake cycle and helps reset your body clock so that going to bed earlier and waking earlier become more natural, though this may take a week or two. Ramelteon puts you to sleep in less than an hour.
    4. You're Sleepless Because of Stress
    K. Exercise. Working out boosts your brain's feel-good chemicals, easing stress, lifting a low mood and contributing to better sleep. A study of more than 170 women from the Seattle area found that those who followed a moderate intensity walking program for 45 minutes, five mornings a week, were less likely to have trouble falling asleep than those who exercised less or in the evening (working out too close to bedtime may get you excited). Other studies found that practices such as yoga, Tai Chi and stretching also cut stress and help sleep.
    L. Consider benzodiazepines. These anti-anxiety drugs are commonly prescribed for short-term insomnia. They can put you to sleep in as little as 15 minutes and help you stay asleep, though it causes daytime sleepiness. Besides, benzodiazepines can be addicting, so use only for one or two nights a week or less than two weeks continuously. If stress and sleeplessness linger, a daily antidepressant can be used safely long-term and is especially effective if you also have mild depression. Common side effects: next-day drowsiness and dry mouth.
    5. Normal Sleep 'Problems'
    M. Some that claim to have sleeping problems do not actually have the trouble. Some complain that they sleep less than 7 to 8 hours a night. The fact is that if you're not sleepy the next day, it's okay. There is no magic number of sleep hours people need to feel rested. Some complain that they wake up at 4 or 5 am The fact is that if you went to bed at 9 pm and wake up at 4 or 5 am, you've probably gotten enough sleep; just delay bedtime by two hours so you naturally wake up later.
    N. Some complain that it takes them longer than five minutes to fall asleep. The fact is that it takes many people an average of 20 minutes to fall asleep once their head hits the pillow. Some complain that they wake up one or two times a night. The fact is that night-waking (to visit the bathroom, for example) isn't considered unhealthy if you can go back to sleep fast and wake up refreshed.

问答题     According to a poll by the National Sleep Foundation, most of those with sleep problems tend to do stimulating activities before bedtime.

问答题     Benzodiazepines can put people to sleep quickly, with daytime sleepiness remaining a common side effect.

问答题     Zaleplon will not trigger next-day drowsiness if people take it in the middle of the night.

问答题     Some of today's sleep medications are safe enough to take at intervals in the long term.

问答题     If you're a night owl, exposure to early morning daylight can put your biological clock forward.

问答题     According to Mary S. Esther, taking medical drugs helps suppress insomnia at an early stage.

问答题     Those who report sleeping problems actually have a mistaken perception of what a good night's sleep should be.

问答题     For those who cannot fall asleep early, Ramelteon helps them readjust their internal clocks and makes it possible for them to feel tired earlier.

问答题     On the nights you forget to take Zolpidem tartrate, you should sleep as well as on the nights you take it.

问答题     A study found that working out in the morning for 45 minutes regularly may help you fall asleep.