Q. I recently lost my spouse after 53 years of marriage. Since he died, I cannot sleep without a sleep aid such as Ambien or Lortab. Is there any hope that I will ever be able to sleep naturally? I am afraid to even try. — Anonymous
A. Insomnia commonly accompanies the loss of a loved one, but it usually resolves. It may take some time, since you can only go “through” grief, not over or around it.
You’re wise to be cautious about taking drugs, especially those that can potentially have side effects (Lortab is a narcotic and can be habit-forming).
Until you adapt to your loss, try these more natural ways to fall and stay asleep:
• Avoid caffeine after noon. Caffeine (it’s even in chocolate) stays in your system for many hours.
Be active. A 30-minute daily walk can help reduce stress that may be interfering with sleep.
Just don’t exercise within three hours of bedtime, or you may get too energized to sleep.
• Stick to a regular schedule. Go to bed and get up at the same times every day.
• Have a soothing pre-bedtime ritual. Taking a warm bath, reading a book that comforts you or meditating can help relax you.
• Avoid naps during the day. Even if depression makes you feel fatigued, wait until your normal bedtime.
• Pass on alcohol. It helps you fall asleep, but may cause fragmented sleep.
• Try a natural sleep remedy, such as valerian, chamomile or melatonin.
Check with your doctor before you take these; they can interact with other drugs.
Dr. Mehmet Oz and Dr. Michael Roizen are authors of “YOU: On A Diet.” Submit questions at .
