Also: Is active surveillance safe for prostate cancer? Don't let jet lag affect your sleep.

Can you find a good night’s sleep at the drugstore? Almost everyone suffers from trouble sleeping at one time or another. Insomnia — defined as trouble falling asleep or staying asleep — isn't a single disorder itself, but rather a general symptom, like fever or pain. Because insomnia is so common, you can walk into any drugstore and find a bewildering variety of over-the-counter sleep products. And people are buying them. One small survey of people ages 60 and over found that more than a quarter had taken nonprescription sleeping aids in the preceding year — and that one in 12 did so daily. Despite the many brands, nearly all of them contain the antihistamine diphenhydramine as their primary active ingredient. Often the diphenhydramine is combined with a pain reliever, such as acetaminophen, ibuprofen or naproxen. Brand names of these products include Tylenol PM, Motrin PM, and Aleve PM. Generic versions containing the same ingredients are cheaper. Get your copy of Improving Sleep When you wake up in the morning, are you refreshed and ready to go, or groggy and grumpy? For many people, the second scenario is all too common. This report describes the latest in sleep research, including information about the numerous health conditions and medications that can interfere with normal sleep, as well as prescription and over-the-counter medications used to treat sleep disorders. Most importantly, you’ll learn what you can do to get the sleep you need for optimal health, safety, and well-being. Diphenhydramine makes most people drowsy and can help you fall asleep. But it can have side effects, such as making you too drowsy in the morning. Other side effects include dry mouth, upset stomach, blurry vision, and constipation. In older people, diphenhydramine can cause confusion. Some children who take diphenhydramine initially become overactive before they finally fall asleep.  To read more about ways to improve your sleep as well as the pros and cons of using prescription sleep aids, dietary supplements, herbal remedies, or mechanical devices, buy Improving Sleep, a Special Health Report from Harvard Medical School. Share this story: News and Views from the Harvard Health Blog Active surveillance is safe for low-risk prostate cancers Active surveillance is becoming a widely adopted alternative for some men with prostate cancer. But is it safe? A new study adds to growing evidence that the answer is yes, but only for men whose cancers fall into favorable risk categories. Don't let jet lag affect your sleep Many people find that crossing several time zones makes their internal clocks go haywire. In addition to experiencing headaches, stomach upset, and difficulty concentrating, they may also suffer from fitful sleep. But there's no need to waste time riding out the effects of jet lag. Try these tips the next time you travel. When you're traveling shorter distances If your destination is just one or two time zones away, it may be possible to wake up, eat, and sleep on your regular home schedule. At your destination, schedule appointments and activities for times when you would be alert at home. When you're traveling longer distances Gradually switch before the trip. For several days before you leave, move mealtimes and bedtime incrementally closer to the schedule of your destination. Even a partial switch may help. During the flight, drink plenty of fluids, but not caffeine or alcohol. Caffeine and alcohol promote dehydration, which worsens the symptoms of jet lag. They can also disturb sleep. Switch your bedtime as rapidly as possible upon arrival. Don't turn in until it's bedtime in the new time zone. Use the sun to help you readjust. If you need to wake up earlier in the new setting (you've flown west to east), get out in the early morning sun. If you need to wake up later (you've flown east to west), expose yourself to late afternoon sunlight. If you're traveling on short notice or you're facing an especially stubborn case of jet lag, ask your doctor about a specially timed dose of melatonin or ramelteon, which can help shift your circadian rhythms. If all else fails, a short course of an over-the-counter or prescription sleep aid may do the trick. To learn more about getting a good night's sleep, buy Improving Sleep, a Special Health Report from Harvard Medical School. Share this story: Featured in this issue Improving Sleep Featured content: • Sleep mechanics • Sleep throughout life • Dangers of sleep deprivation • SPECIAL SECTION: Practical tips for sounder sleep • Medical conditions that disrupt sleep •  ... and more! Click here to read more » Harvard Medical School offers special reports on over 50 health topics. Visit our website at http://www.health.harvard.edu to find reports of interest to you and your family. PHONE ORDERS - please call our toll-free number: 1-877-649-9457. You are currently subscribed to HEALTHbeat as dr.samah.saied.ahmed@gmail.com. UNSUBSCRIBE SUBSCRIBE TO HEALTHbeat VIEW HEALTHbeat ARCHIVES PRIVACY POLICY Visit our website at: www.health.harvard.edu Email us at: healthbeat@health.harvard.edu FOLLOW US ON:  Facebook Twitter Copyright © 2015 by Harvard University. Harvard Health Publications, 10 Shattuck Street, 2nd Floor, Boston, MA 02115, USA * Please note, we do not provide responses to personal medical concerns, nor can we supply related medical information other than what is available in our print products or website. For specific, personalized medical advice we encourage you to contact your physician.