Colin Snow
Sleep is an essential part of our lives, and when we struggle to get a good night's rest, it can be tempting to turn to sleeping pills or sleep aids for relief. While herbal sleeping tablets may be a good option for some, it's important to understand the potential side effects and risks associated with them. Herbal remedies such as valerian, melatonin, chamomile, and lavender have all been suggested to help with sleep issues, but they can also cause unwanted side effects, including drowsiness, nausea, and in rare cases, liver damage. It's always recommended to consult a doctor before taking any herbal supplements, especially if you have pre-existing conditions or are taking other medications, as they can interfere with their effectiveness.
| Characteristics | Values |
|---|---|
| Effectiveness | Valerian, melatonin, cannabidiol (CBD), red ginseng extract, passionflower, glycine, and chamomile are some herbal sleeping tablets that have been found to aid sleep. |
| Side effects | Side effects of herbal sleeping tablets may include nausea, vomiting, irregular heartbeat, dizziness, upset stomach, headaches, and liver damage. |
| Safety | The U.S. Food and Drug Administration (FDA) does not monitor or regulate the safety of herbal sleeping tablets. It is recommended to consult a doctor before use and to discontinue use if unusual symptoms occur. |
| Interactions | Herbal sleeping tablets may interfere with other medications, such as antihistamines and statins. |
| Dosage | It is important to follow the recommended dosage for herbal sleeping tablets, as incorrect dosage may lead to overdose or withdrawal symptoms. |
| Availability | Herbal sleeping tablets are available over the counter (OTC) or as natural supplements. |
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What You'll Learn
- Valerian root: a herbal sedative that may help with sleep and menopausal insomnia
- Melatonin: a natural hormone that promotes sleep
- Side effects: drowsiness, irregular heartbeat, dizziness, upset stomach, headaches
- Safety: the US FDA does not monitor herbal supplements
- Other options: non-drug therapies like CBT, or natural remedies like chamomile tea
Valerian root: a herbal sedative that may help with sleep and menopausal insomnia
Valerian is a herbal sedative made from the roots and stems of the valerian plant. It has been used as a traditional medicine since ancient Greek and Roman times. The sedative effects of valerian can be felt 1 to 2 hours after consumption, and it may take a few weeks of regular use before its effects are fully felt. Valerian is typically taken in doses of 300 to 600 milligrams, and it can be consumed in various forms, such as tea, tincture, fluid extract, or dry powdered extract.
Valerian is commonly used to treat sleep disorders, especially insomnia. Studies suggest that valerian can help people fall asleep faster and improve their sleep quality. It is considered a safe and gentle alternative to prescription sleep medications, although it may cause morning drowsiness in some individuals. However, it is important to note that valerian should not be combined with alcohol or other sedative medications, and it may have rare side effects such as irregular heartbeat, dizziness, upset stomach, and headaches.
Valerian root may also be beneficial for menopausal women, as it has been shown to reduce hot flashes and improve sleep during menopause. Doses ranging from 765 to 1,060 milligrams may be effective in reducing menopausal symptoms. Additionally, valerian root can help ease anxious feelings and reduce anxiety, making it a potential natural remedy for those experiencing anxiety or insomnia.
While valerian is generally regarded as safe, it is always recommended to consult with a healthcare provider before taking any herbal supplement, especially if you are currently taking other medications.
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Melatonin: a natural hormone that promotes sleep
Melatonin is a natural hormone produced by the body that promotes sleep. It is also available as a supplement, often in the form of capsules or tablets, to help with sleep troubles. A 2016 study showed that melatonin supplements can be helpful as a sleep aid. Participants who took 3 milligrams of melatonin were able to fall asleep more quickly and spent more time sleeping. The recommended dosage is 1 to 5 milligrams before bedtime, and it is advised to discontinue use after two weeks and consult a doctor if sleep issues persist.
While melatonin is a natural hormone, it is still considered a drug and can cause side effects. Some people may experience daytime drowsiness or sleepwalking (parasomnia). It is important to note that melatonin supplements can interfere with other medications or make health conditions worse, so it is always recommended to check with a healthcare provider before taking them.
Additionally, it is worth mentioning that the U.S. Food and Drug Administration (FDA) does not closely monitor the safety and efficacy of supplements. Labels on natural sleep aids may not accurately represent the quantity of active ingredients, and some supplements can be toxic at high doses. It is crucial to follow the dosage instructions provided on the label or by a healthcare professional.
Natural sleep aids, including melatonin, can be a temporary solution for sleep difficulties. However, it is important to address the underlying causes of sleep issues. Non-drug therapies, such as cognitive behavioural therapy (CBT), may be more effective in improving sleep quality in the long term.
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Side effects: drowsiness, irregular heartbeat, dizziness, upset stomach, headaches
Herbal sleeping tablets, such as valerian and melatonin, can be effective in aiding sleep. Valerian is made from the roots and stems of the valerian plant and is available as a supplement. Melatonin is a hormone that the body naturally produces to promote sleep. However, it is important to be aware of potential side effects.
Drowsiness is a common side effect of many sleep aids, including herbal ones. This can impact your ability to drive or operate machinery and may persist into the next day. Valerian, in particular, can cause morning drowsiness due to its sedative effects. It is advised that you do not drive or operate machinery after taking valerian and that you avoid combining it with alcohol or sedative medications.
Some studies indicate that valerian may be more likely to cause certain side effects than other herbal sleep aids. These include irregular heartbeat, dizziness, upset stomach, and headaches. While rare, there have been documented cases of liver damage associated with valerian. It is important to note that the safety and efficacy of supplements are not closely monitored by the U.S. Food and Drug Administration (FDA). Therefore, it is recommended to take additional measures to ensure you are purchasing reputable products.
Other potential side effects of herbal sleep aids may include digestive problems, constipation or diarrhea, muscle weakness, and blurred vision. Additionally, it is important to consider the potential for overdose, especially when combining sleep aids with alcohol or other medications. An overdose on sleeping pills can be deadly, and even mild overdoses can cause dizziness and nausea.
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Safety: the US FDA does not monitor herbal supplements
The US Food and Drug Administration (FDA) does not closely monitor the safety and efficacy of herbal supplements. By law, the FDA does not approve dietary supplements or their labelling, although certain types of claims used in labelling require premarket review and authorisation. The FDA has limited resources to analyse the composition of food products, including supplements, and therefore focuses on public health emergencies and products that may have caused injury or illness.
The FDA does, however, monitor adverse event reports from dietary supplement companies, health care professionals, and consumers, as well as other product complaints to gather information about the safety of products on the market. If a product is found to be unsafe, the FDA can work with the company to bring the product into compliance, ask the company to recall the product, or take action to remove the product from the market.
It is the responsibility of dietary supplement companies to ensure their products meet safety standards and are not in violation of the law. Labels on dietary supplements must include the serving size, the number of servings per container, a list of all dietary ingredients and their amounts, and a statement identifying it as a dietary supplement.
Before taking a dietary supplement, it is important to talk to a healthcare professional to help decide if a supplement is right for you. Dietary supplements can have strong effects on the body, interact with medications, interfere with lab tests, or have dangerous effects during surgery. Consumers should also carefully read the label of any dietary supplement they are considering and follow the dosage instructions provided.
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Other options: non-drug therapies like CBT, or natural remedies like chamomile tea
If you're struggling to sleep, there are several non-drug therapies and natural remedies that you can try.
Cognitive Behavioural Therapy (CBT)
CBT is a type of therapy that can help you to identify and change negative thoughts and behaviours that may be affecting your sleep. It can also teach you relaxation techniques to help you wind down before bed.
Natural Remedies
There are also several natural remedies that you can try, although it's important to note that the effectiveness of these remedies may vary from person to person, and there is limited scientific evidence for some. Always be cautious and follow dosage instructions when trying new remedies, and be aware that natural does not always mean safe.
- Valerian: This herbal sleep aid is made from the roots and stems of the valerian plant. Some studies suggest that taking 300 to 600 milligrams of valerian up to an hour before bedtime can help people fall asleep and improve sleep quality. However, valerian can cause side effects such as drowsiness, irregular heartbeat, dizziness, upset stomach, and headaches. There have also been rare cases of liver damage associated with valerian.
- Chamomile tea: Chamomile is a popular herbal sleep remedy that has been used for centuries. It is believed to have a calming effect, helping people feel relaxed and more prepared for sleep. German chamomile is best taken as a tea, while Roman chamomile can be taken as a tincture.
- Warm milk: Milk contains tryptophan, a chemical that is believed to simulate the effects of serotonin, which is involved in the sleep-wake transition.
- Tart cherry juice: This may support melatonin production and promote a healthy sleep cycle.
- Melatonin supplements: Melatonin is a hormone that is naturally released in the brain four hours before we feel sleepy. However, exposure to unnatural light at night can prevent its release. Melatonin supplements are available over the counter, but it's important to note that they are unregulated, and dosages and ingredients may differ between manufacturers.
- Passionflower: Also known as maypop, passionflower is a natural sleep remedy and sedative that is widely used for insomnia and nervous gastrointestinal complaints. Some studies indicate that it has a benzodiazepine-like calming action.
- Hops: Hops is an herb that may promote sleep, but more research is needed to confirm this.
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Frequently asked questions
Valerian is an herbal medicine made from the root of the plant that acts as a sedative. 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 produces the opposite effect, causing sleeplessness.
While valerian is a natural sleep aid, it can cause side effects such as morning drowsiness, irregular heartbeat, dizziness, upset stomach, and headaches. In rare cases, there have been reports of liver damage associated with valerian. Other herbal sleep aids such as melatonin and cannabidiol (CBD) may also cause side effects such as changes in mood, alertness, and appetite, and digestive issues such as nausea or diarrhea.
Herbal sleeping tablets may interfere with other medications or make health conditions worse. For example, valerian can interfere with antihistamines and statins. It is important to consult your doctor or pharmacist before taking any herbal sleep aids to ensure they are safe for you.
In addition to herbal tablets, there are other natural sleep aids that may be effective. These include chamomile tea, hops, passionflower, red ginseng extract, and melatonin supplements. However, it is important to note that natural sleep aids can also have side effects and may not be suitable for everyone.
