Ashwin Lewis
Sleep is essential for our health and well-being, and many people turn to natural sleep aids when they experience difficulties sleeping. Deep Sleep® is an example of a natural sleep aid in the form of softgels. It contains a blend of herbs, including passionflower, chamomile, and lemon balm, which are known for their calming and sleep-promoting properties. While natural sleep aids can be helpful for some, it is important to remember that they may not work for everyone and can sometimes cause side effects. Before taking any sleep aid, it is advisable to consult a healthcare professional, especially if you have pre-existing conditions or are taking other medications. Additionally, creating a relaxing bedtime routine, improving your sleep environment, and practising deep breathing can also contribute to better sleep quality.
| Characteristics | Values |
|---|---|
| Ingredients | Passionflower, Chamomile, Lemon Balm, California Poppy plant, Valerian root, Oat seed, Orange peel |
| Other Ingredients | Softgel (bovine gelatin, vegetable glycerine, purified water, carob, chlorophyll), Organic extra virgin olive oil, Organic sunflower lecithin, beeswax |
| Directions | Take one softgel with water one hour before bedtime and one softgel with water at bedtime |
| Features | Gluten-free, No artificial sweeteners, No artificial preservatives, No corn syrup, No colors or flavors |
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Safety and side effects
It is important to note that herbal sleep aids may not work for everyone, and individual results may vary. While some people may find relief from sleep issues with herbal remedies, others may experience little to no improvement. Additionally, it is always recommended to consult a healthcare professional before taking any new supplement, especially if you are already taking medication or have a medical condition.
Valerian root is a popular herbal sleep aid that has been used since ancient times. It is generally considered safe, and most studies have found that participants experienced no adverse effects or only mild side effects comparable to those taking a placebo. However, some people may experience more pronounced side effects, such as delirium after withdrawal from valerian root, as reported in a case study. It is also important to note that valerian root is not advised as a treatment for long-term insomnia, and regular use may be necessary to see improvements in sleep quality.
Magnesium is another commonly recommended supplement for improving sleep. However, opinions vary on its effectiveness. Some people report that it helps them sleep well, while others find it ineffective or even stimulating. It is important to note that magnesium can be stimulating for some individuals, and experimentation with different forms and dosages may be necessary to find what works best for the individual.
Probiotics have also been suggested as a natural sleep aid, with some people reporting improved sleep quality and the ability to nap during the day after taking the right probiotic for them. However, it is important to note that results may vary, and it can take some time to find the right probiotic through experimentation.
Other herbal remedies and supplements that have been anecdotally reported to aid sleep include mulungu, tart cherry juice, melatonin, chamomile, passion flower, vitamin D, lemon balm, and valerian root combined with Melissa officinalis. Additionally, some people have found success with apps designed for mindfulness and sleep, such as "CALM" and "Headspace," which offer bedtime meditations and sleep stories.
It is worth mentioning that some over-the-counter sleep aids contain Benadryl as an active ingredient, which can help induce sleepiness. However, it is important to carefully follow the dosing instructions on the package or consult a healthcare professional for guidance.
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Dosage
Deep Sleep® Softgels are encapsulated herbal sleep aids made with fresh sleep-promoting herbs. These include passionflower, chamomile, and lemon balm. The dosage instructions for Deep Sleep® Softgels are to take one softgel with water one hour before bedtime and another softgel with water at bedtime.
It is important to note that Deep Sleep® Softgels are not the only herbal sleep aid option available. Valerian root, for example, is a popular herbal sleep aid that has been used since ancient Greece and Rome. It is available in tea, capsules, tinctures, tablets, and dried forms. While there is no official dosage recommendation for valerian root, most research studies suggest a dosage of 300 to 600 milligrams once per day. It is always recommended to start with a low dose and gradually increase it if needed.
Additionally, there are other natural sleep aids that do not require the consumption of supplements. For example, creating a relaxing bedtime routine by turning off screens at least one hour before bed and engaging in quiet, soothing activities such as reading, gentle yoga, or listening to soft music can improve sleep quality. Maintaining a cool, dark, and quiet sleep environment and practicing deep abdominal breathing can also enhance sleep.
Furthermore, natural drinks such as warm milk, chamomile tea, and tart cherry juice are recommended by experts as sleep aids without harmful side effects or drug interactions. Warm milk is believed to contain chemicals that simulate the effects of tryptophan in the brain, which is involved in the sleep-wake transition. Similarly, chamomile tea is thought to contain flavonoids that interact with benzodiazepine receptors in the brain, which are crucial in the sleep-wake transition.
It is important to remember that natural sleep aids, including herbal remedies, are not closely monitored by the FDA. Therefore, it is advisable to consult a doctor or pharmacist before taking any sleep aid, especially if you have pre-existing conditions or take prescription medications.
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Drug interactions
It is important to be aware of potential drug interactions when taking herbal sleep supplements. While natural sleep aids can be effective, they may interact with other medications or supplements and alter their effects.
For instance, valerian, a herbal sleep aid derived from the valerian plant, can cause side effects such as an irregular heartbeat, dizziness, an upset stomach, and headaches. It is advised that individuals who take valerian should not drive or operate machinery, and they should refrain from combining it with alcohol or sedative medications. Melatonin, a hormone that promotes sleep, is another popular supplement that can interfere with other medications. It is important to note that melatonin is also influenced by factors like ageing, diseases, and night-time exposure to light, which can suppress its production.
Additionally, some common medications, including antidepressants and antibiotics, can cause dangerous interactions with both prescription and over-the-counter sleeping pills. It is crucial to carefully read the package inserts and pay attention to potential side effects and drug interactions. Alcohol consumption should also be avoided when taking sleeping pills, as it can enhance their sedative effects, leading to dangerous consequences.
Furthermore, natural sleep aids containing cannabinoids, such as delta-tetrahydrocannabinol (THC) and cannabidiol (CBD), have gained interest due to the sleep-promoting properties of the cannabis plant. However, these supplements may also interact with other medications or have side effects, so it is important to exercise caution and consult a healthcare professional before use.
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Natural alternatives
Natural sleep aids are over-the-counter supplements that can help you fall asleep faster or stay asleep throughout the night. They are usually plant-based or a vitamin or mineral already present in our diets. However, it is important to remember that natural does not always mean safe for everyone. Many supplements should not be taken by people with certain allergies or conditions, or those taking other medications.
Exercise: Moderate aerobic exercise can boost the amount of nourishing slow-wave (deep) sleep you get. However, it is important to time your workouts right as aerobic exercise releases endorphins, which keep people awake. Avoid exercising within two hours of bedtime.
Limit screen time: The light from smartphones and other electronic devices interferes with sleep. If you need to get up at night, use a flashlight instead of turning on the lights.
Drink warm milk, chamomile tea, or tart cherry juice: These drinks may help with sleep troubles, although there is limited scientific proof of their effectiveness. Tart cherries are a natural source of melatonin, a key sleep hormone.
Herbal supplements: Valerian is a natural sleep aid made from the roots and stems of the valerian plant. Limited evidence suggests that taking 300 to 600 milligrams of valerian up to an hour before bedtime can help people fall asleep and improve their sleep quality. However, in a small percentage of people, valerian can cause sleeplessness or other side effects such as dizziness, upset stomach, and headaches. Passionflower, hops, and lavender are other herbal supplements that may help with sleep, although more research is needed to confirm their effectiveness.
Melatonin supplements: Melatonin is a hormone naturally released in the brain about four hours before we feel sleepy. It is triggered by the body's response to reduced light exposure. Taking melatonin supplements may help with jet lag and trouble falling or staying asleep. For most people, melatonin is safe if taken for only a few weeks or months.
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Effectiveness
The effectiveness of natural sleep aids varies from person to person. While they can be helpful for some, they may not work for everyone. It is always recommended to consult a doctor before taking any sleep aid, natural or otherwise, to discuss potential risks and side effects, as well as the recommended dosage.
One popular herbal sleep aid is valerian root, which has been used since ancient Greece and Rome to treat various ailments, including insomnia. Valerian root is available in tea, capsules, tinctures, and tablets and can be purchased without a prescription. Research suggests that taking 300 to 600 milligrams of valerian root up to an hour before bedtime can help people fall asleep faster, improve sleep quality, and increase time spent in deep sleep. However, some studies have found valerian root to have no significant effect on sleep, and in a small percentage of people, it may even cause sleeplessness or morning drowsiness. Additionally, valerian root is not recommended for those with liver problems, as there have been rare cases of liver damage associated with its use.
Another natural sleep aid that has gained popularity is melatonin. Melatonin is a hormone naturally produced by the body in response to reduced light exposure, triggering feelings of sleepiness. Taking melatonin supplements can be helpful for those with naturally low melatonin levels or those experiencing sleep disturbances due to jet lag or shift work. However, melatonin may not be effective for treating most sleep disorders, and it can interfere with certain medications, including blood pressure and diabetes drugs. It is important to note that melatonin supplements are not regulated by the FDA, so dosages and ingredients may vary across different manufacturers.
Magnesium supplements have also been suggested to potentially improve sleep quality, particularly in older adults with insomnia. While research on the topic is limited, observational studies indicate a possible connection between magnesium intake and improved sleep. However, a 2021 review concluded that there is insufficient evidence to confirm the effectiveness of magnesium for sleep. Nonetheless, magnesium may help reduce stress, which can indirectly improve sleep quality.
In addition to these supplements, certain lifestyle changes and bedtime routines can also act as natural sleep aids. For example, moderate aerobic exercise can increase the amount of deep sleep, but it should be avoided within two hours of bedtime to prevent its energizing effects from interfering with sleep. Turning off screens at least an hour before bed and engaging in relaxing activities like reading or listening to soft music can also promote better sleep. Additionally, maintaining a cool, dark, and quiet bedroom environment and practicing deep abdominal breathing can help prepare the body and mind for sleep.
Natural sleep aids, such as Deep Sleep® Softgels, often contain a combination of herbs like passionflower, chamomile, and lemon balm, which are known for their calming and sleep-promoting properties. While these herbal remedies are generally considered safer alternatives to prescription sleep aids, it is important to remember that they can still have side effects and interact with other medications. Always consult a healthcare professional before taking any sleep aid to ensure it is suitable for your individual needs and conditions.
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Frequently asked questions
Deep Sleep Softgel is made from fresh sleep-promoting herbs, including Passionflower, Chamomile, Lemon Balm, Valerian Root, California Poppy Plant, Oat Seed, and Orange Peel.
It is recommended to take one softgel with water one hour before bedtime and another one softgel with water at bedtime.
Deep Sleep Softgels are considered a safer alternative to prescription sleep aids. However, it is important to note that natural sleep aids can still cause side effects such as irregular heartbeat, dizziness, upset stomach, and headaches.
It is not recommended to mix Deep Sleep Softgels with alcohol or sedative medications. If you are taking any other medications, it is important to consult with your doctor or pharmacist before taking Deep Sleep Softgels.
Deep Sleep Softgels are available for purchase online and in pharmacies and grocery stores.
