Gina Johnson
Sleep aids are a diverse set of tools that can help you get a good night's rest. They range from natural remedies like melatonin, magnesium, and chamomile tea to over-the-counter antihistamines and prescription medications. Sleep aids can be particularly useful for those experiencing occasional sleeplessness or long-term sleep problems, such as insomnia. While they can help you fall asleep faster and improve your sleep quality, it's important to remember that even natural sleep aids should not replace good sleeping habits. Additionally, some sleep aids may have side effects or risks, so it's always a good idea to consult your healthcare provider before taking any sleep medication or supplement.
| Characteristics | Values |
|---|---|
| Type | Non-medicated, over-the-counter, and prescription medication |
| Usage | Occasional sleeplessness or long-term sleep problems |
| Medicated side effects | Risks, possible drug dependencies, nausea, headaches, daytime sleepiness, and confusion |
| Natural sleep aids | Melatonin, magnesium, valerian root, glycine, cannabidiol (CBD), L-theanine |
| Natural drinks | Warm milk, chamomile tea, tart cherry juice |
| Non-drug therapies | Cognitive behavioral therapy (CBT) |
| Precautions | Avoid large meals, alcohol, caffeine, and smoking before bed |
| Pre-sleep activities | Listen to soothing music, read a book, or meditate |
| Light exposure | Avoid light from smartphones or bathrooms at night |
| Workouts | Avoid exercising within two hours of bedtime |
| Prescription sleep aids | Benzodiazepines, Z-drugs |
| OTC sleep aids | Diphenhydramine, Doxylamine succinate, melatonin, valerian |
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What You'll Learn
- Natural sleep aids, such as melatonin, magnesium, and valerian root
- Non-prescription sleep aids, including antihistamines like diphenhydramine and doxylamine succinate
- Prescription sleep aids, e.g. benzodiazepines, which may be addictive and are typically for short-term use
- Lifestyle changes: avoiding screens, alcohol, caffeine, and large meals before bed
- Alternative methods: meditation, music, reading, and cognitive behavioural therapy (CBT)
Natural sleep aids, such as melatonin, magnesium, and valerian root
Melatonin is a hormone produced by the brain in response to darkness. This increase in melatonin makes people feel tired and want to sleep. Melatonin supplements are growing in popularity, with 3 million Americans using them in 2012, according to a nationwide survey from the Centers for Disease Control and Prevention. Melatonin supplements may help people with insomnia fall asleep faster and may have bigger benefits for those with delayed sleep phase syndrome. It is recommended to take 1 to 3 milligrams two hours before bedtime. Melatonin can be taken nightly for one to two months. However, it is important to note that melatonin supplements may not be suitable for those who are pregnant or breastfeeding, or those with certain health conditions.
Magnesium is an essential mineral that can be consumed through food. Higher levels of magnesium in the body are associated with better sleep quality, longer sleep times, and reduced daytime tiredness. Magnesium supplements have been found to help older adults fall asleep faster and prevent early waking. They are generally safe for daily use, but it is recommended to consult a doctor before starting supplementation, as they may interact with certain prescription medications.
Valerian root is another natural sleep aid that has been used for centuries to promote sleep and improve sleep quality. It is believed to have a calming effect on the body and mind, helping to reduce anxiety and promote relaxation. Valerian root is available in various forms, including capsules, teas, and tinctures. When taking valerian root supplements, it is generally recommended to start with a lower dose and gradually increase if needed. It is also important to consult a healthcare professional before taking valerian root, as it may interact with certain medications and is not suitable for everyone.
It is always advisable to speak with a healthcare professional before starting any new supplement, even if it is a natural sleep aid, to ensure it is safe and appropriate for your individual needs and circumstances.
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Non-prescription sleep aids, including antihistamines like diphenhydramine and doxylamine succinate
Non-prescription sleep aids, such as antihistamines, can help treat insomnia and difficulty falling or staying asleep. Doxylamine, an antihistamine medication marketed under the brand name Unisom®, is one such example. It is typically taken 30 minutes before bedtime and should be used for short-term treatment only. If you feel you need this medication for longer than two weeks, consult your healthcare provider.
Doxylamine can cause side effects such as dry mouth, blurred vision, dizziness, and drowsiness. To mitigate dry mouth, you can chew sugarless gum or suck on hard candy, in addition to staying hydrated. If you experience discomfort with contact lenses, you may need to use lubricating eye drops. Due to the risk of dizziness or fainting, it is important to be cautious when standing or sitting up quickly, especially for older individuals. Furthermore, doxylamine may interact with alcohol, so it is recommended to avoid alcoholic drinks while taking this medication.
Diphenhydramine, commonly known by the brand name Benadryl, is another antihistamine that can cause drowsiness and is sometimes used as a sleep aid. However, experts caution against relying on antihistamines for sleep due to the lack of long-term benefits and the potential for developing tolerance quickly. Additionally, antihistamines may lead to side effects like altered mental state, urinary retention, and sleepwalking, especially in elderly individuals.
It is always advisable to consult your healthcare provider before taking any sleep aid, including non-prescription antihistamines. They can advise on potential interactions with other medications, vitamins, or supplements and assess your medical history to ensure the safety and effectiveness of the chosen treatment.
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Prescription sleep aids, e.g. benzodiazepines, which may be addictive and are typically for short-term use
Prescription sleep aids, such as benzodiazepines, are potent medications that can be highly effective in treating insomnia and other sleep disorders. They are typically recommended for short-term use, ranging from 7 to 10 days to 4-5 weeks, due to the risk of tolerance, dependence, and addiction. Benzodiazepines work by stimulating a brain chemical called GABA, resulting in sedation, muscle relaxation, and reduced anxiety. While they can be beneficial in the short term, it is important to be aware of their potential side effects and risks.
Tolerance to benzodiazepines can develop quickly, leading to a need for higher doses over time to achieve the same effects. Physical dependence on these medications can occur, particularly with prolonged use, and discontinuing them may result in withdrawal symptoms such as trouble sleeping, restlessness, anxiety, and dizziness. To avoid a vicious cycle of relapse, it is crucial to minimise withdrawal symptoms when stopping the medication, and this should be done gradually and under medical supervision.
The overuse and inappropriate use of benzodiazepines have been associated with adverse events, including an increased risk of falls, cognitive impairment, and the development of dementia. These risks are especially pronounced in older patients, where cognitive and brain frailty may be present. Additionally, benzodiazepines can cause a "'hangover'" effect, with approximately 8 out of 10 people experiencing drowsiness, muddled thinking, and dizziness the day after taking the medication. This can negatively impact daily activities such as driving and working.
Benzodiazepines may also interact with other substances, and they should not be mixed with other sedatives or alcohol due to the risk of overdose. Some prescription sleep medicines may also induce parasomnia, a disruptive sleep disorder where individuals may engage in dangerous behaviours while mostly asleep, such as sleepwalking, eating, or driving without full awareness.
While benzodiazepines can be effective short-term sleep aids, it is crucial to carefully consider their potential benefits against the risks of addiction, adverse effects, and withdrawal symptoms. They should be used under the guidance of a healthcare provider, who can help determine the lowest effective dose and shortest duration of treatment to minimise potential harm.
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Lifestyle changes: avoiding screens, alcohol, caffeine, and large meals before bed
While it is not necessary to completely give up screen time before bed, it is advisable to limit it. Sleep experts often recommend avoiding screens an hour before bedtime, but this is not a strict rule. The light emitted by screens can suppress melatonin, the sleep hormone, by 23% after an hour of exposure, and by 38% after two hours. However, the content you are engaging with also matters. If you are consuming stimulating content, it may be beneficial to reduce the amount of time spent on screens before bed.
When it comes to caffeine, it is generally recommended to avoid it at least three hours before bed. Caffeine can linger in your system for many hours, even after the initial stimulating effects wear off, and can double the amount of time it takes to fall asleep. If you are sensitive to caffeine, it is best to avoid it after noon.
Alcohol can also impact your sleep quality. While you don't have to give it up entirely, it is worth considering limiting your intake to improve your sleep.
As for eating before bed, there is no definitive answer. While some sources claim that eating before bed can lead to weight gain, others suggest that a bedtime snack may aid in weight loss by curbing nighttime eating. However, it is generally recommended to avoid large meals before bed, as they can alter your sleep/wake cycles by redirecting blood flow to your gut instead of your brain. If you do eat before bed, opt for minimally processed, nutrient-rich foods that are high in protein or fat, as these will keep you fuller for longer.
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Alternative methods: meditation, music, reading, and cognitive behavioural therapy (CBT)
Meditation is a simple practice that can be done anywhere and at any time. It can help to calm the mind and promote better quality sleep. When done regularly, meditation can decrease ruminative thoughts and emotional reactivity, which may aid sleep. Mindfulness meditation, for example, involves focusing on the present by increasing your awareness of your consciousness, breathing, and body. If you notice a thought or emotion, simply observe it without judgement, and let it pass. To get started, try meditating for 3 to 5 minutes before bed, slowly increasing the time to 15 to 20 minutes.
Music is another effective way to improve sleep quality. Listening to music can soothe the autonomic nervous system, which controls automatic or unconscious processes in the body, and boost good feelings, helping to address pain, a common cause of sleep issues. Playing music before bed may also decrease the time it takes to fall asleep.
Reading before bed can also be beneficial. It can help to reduce stress and relax the body, preparing it for sleep. The key is to choose the right kind of reading material and ensure your setup is comfortable. A book's narrative can act as a gentle distraction, quieting the mind and making it easier to drift off. Reading regularly before bed can also establish a consistent routine, helping to regulate your body's internal clock and improve sleep quality.
Cognitive behavioural therapy (CBT) is a short, structured, evidence-based approach to improving sleep. It focuses on exploring the connection between thoughts, feelings, behaviours, and sleep, helping to restructure the thoughts and feelings that contribute to insomnia. CBT can be particularly effective for those with inaccurate or dysfunctional thoughts about sleep, which may reinforce behaviours that make sleep more difficult.
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Frequently asked questions
Melatonin is a popular sleep aid that can be purchased over the counter. It is a hormone that is naturally released in the brain four hours before we feel sleepy. Other natural sleep aids include magnesium, valerian root, glycine, and cannabidiol (CBD).
Some non-medicated sleep aids include drinking warm milk, chamomile tea, or tart cherry juice. It is also recommended to avoid working out within two hours of bedtime, avoid looking at your phone or other screens, and avoid drinking alcohol before bed.
Some over-the-counter sleep aids include diphenhydramine and doxylamine succinate, which are sedating antihistamines. Sleeping pills are also available over the counter or by prescription, but they may be addictive and are generally recommended for short-term use.
