Miya Pearson
Sleep is an essential part of a healthy life, but many people suffer from sleep-related problems. Sleep aids can help with occasional sleeplessness and chronic conditions. There are many options, from non-medicated methods to over-the-counter (OTC) and prescription medication. OTC sleep aids are easily available but should be used sparingly and only after consulting a doctor. Prescription medication should only be taken under medical supervision and can be geared for occasional or long-term use. Natural sleep supplements like melatonin and valerian root are also popular, but their effectiveness is questionable.
| Characteristics | Values |
|---|---|
| Type | Prescription, Over-the-counter, Herbal |
| Intended Use | Short-term, Long-term |
| Side Effects | Headaches, Weakness, Memory Problems, Edema, Dependency, Death |
| Risks | Drug Dependency, Misuse, Allergic Reactions |
| Precautions | Only take as directed, Allow time to adjust, Consult a doctor |
| Examples | Doxepin, Ramelteon, Valerian Root, Lavender Essential Oil, Diphenhydramine |
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What You'll Learn
Melatonin supplements and their effectiveness
Sleep aids can help with occasional sleeplessness and chronic conditions. Before taking any sleep medication, it is important to talk to your doctor first to understand the options, benefits, and risks. Prescription sleep medication may be necessary for chronic insomnia, as over-the-counter (OTC) sleep aids have not been shown to improve long-term health in any significant way.
Melatonin supplements are one of the most popular OTC sleep aids. Melatonin is a hormone our body produces when the sun goes down that helps us fall asleep. Taking melatonin supplements about 30 minutes to an hour before bedtime can help reinforce circadian rhythms and signal to the body that it's time to sleep. Melatonin supplements may be a good choice for individuals with naturally low levels of melatonin or those who temporarily struggle to fall asleep due to circumstances such as stress or jet lag.
Several studies have shown that melatonin supplements reduce the time it takes for people to fall asleep. A 2016 review of two studies found that melatonin supplements helped people with DSWPD fall asleep about 22 minutes faster than a placebo. A 2018 randomized controlled trial of 307 people with DSWPD found that taking melatonin an hour before the desired bedtime, combined with going to bed at a set time, led to several improvements. These improvements included falling asleep an average of 34 minutes earlier, better sleep during the first third of the night, and better daytime functioning. Another review of eight studies examining the effects of melatonin on shift workers found inconclusive results.
While melatonin supplements appear to be safe for short-term use, there is limited information about their long-term safety. Additionally, the effectiveness and safety of melatonin supplementation for chronic insomnia have not been established. It is important to consult a doctor or healthcare provider before taking melatonin supplements, especially for individuals with epilepsy or those taking blood thinner medications. Some medications, such as birth control pills, certain SSRIs, and caffeine, may intensify the effects of melatonin supplements or reduce the effectiveness of other medications. The ideal melatonin dosage depends on the sleep problem being treated and individual characteristics and health history. For adults and adolescents, dosages in the 1 to 5 milligram range are typically recommended.
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Valerian root pills and their benefits
Valerian root is an herb native to Europe and parts of Asia that has been used as a sedative and natural sleep aid for hundreds of years. It is often available in the form of capsules or pills that are made from the roots of the Valeriana officinalis species. The roots are dried and used in supplements, and the pills may be labelled as herb extract supplements.
Valerian root pills are often marketed as a natural sleep aid that can help you fall asleep faster, stay asleep longer, and support restful sleep. Some people who have used these pills have reported feeling rested and not groggy the next day. However, it is important to note that there is no clear indication of its benefits, and side effects may include headaches and weakness.
The recommended dosage of valerian root extract is 300-600 mg taken by mouth daily. It may take continuous use for up to four weeks before any effects are noticeable. It is important to read the medication materials and understand the side effects and risks before taking any sleep medication, including valerian root pills. It is also recommended to consult a healthcare professional before taking any sleep aids to ensure that you understand your options, benefits, and risks.
Additionally, valerian root pills may have a strong odour, and some people may find the smell unpleasant. It is important to be aware of this before purchasing or consuming the product. Valerian root is also available in other forms, such as teas and tinctures, which may be preferable for those who are sensitive to the smell or taste of the pills.
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Prescription sleep aids for insomnia
Sleep aids are available over the counter (OTC) or by prescription. While OTC sleep aids are easily accessible, it's recommended to check with a healthcare provider before taking them. Prescription sleeping pills are stronger than OTC ones, and a healthcare provider's prescription is required to obtain them. Providers generally do not recommend using prescription sleeping pills long-term because they are not a cure for insomnia and carry a risk of dependence and addiction.
Prescription sleep aids are intended for short-term use. They can help with occasional sleeplessness and more chronic conditions. Before taking any prescription sleep medication, it is important to talk to a doctor to understand the options, benefits, and risks. Some prescription sleep medicines may bring on parasomnia, a disruptive sleep disorder that can cause dangerous behaviours while the patient is still mostly asleep. People who take these medications may sleepwalk, eat, take other medications, talk, or even drive while unaware of their actions.
Some prescription sleep aids for insomnia include Belsomra, Ambien, Dayvigo, Quviviq, Lunesta, and Restoril, and zolpidem (Ambien). Antidepressants, barbiturates, and benzodiazepines are also prescribed. Benzodiazepines can be addictive and lead to substance use disorder, so they are typically prescribed only for short-term use. Z-drugs like zolpidem (Ambien) and eszopiclone (Lunesta) are more commonly prescribed.
It is important to be aware of the side effects and risks associated with prescription sleep aids. These may include constipation, diarrhoea, muscle weakness, digestive problems, worsened snoring and sleep apnea, memory problems, falls, and even death. When taking prescription sleep medication, it is crucial to follow the directions and only take the medication when one can get a full night's sleep. Most prescriptions are intended to provide seven to eight hours of sleep. Additionally, it is important to allow time to adjust to new medication and be cautious when taking medication before a significant event or activity.
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Over-the-counter sleep aids and their side effects
Over-the-counter (OTC) sleep aids are easily accessible and can be purchased without a prescription. They often contain antihistamines, which can make you feel drowsy and relaxed. Some common examples of OTC sleep aids include Tylenol PM, Nytol, Sominex, ZzzQuil, Unisom, Benadryl Allergy, Advil PM, and Zyrtec. These medications can have side effects, such as dry mouth, urinary retention, blurred vision, confusion, and constipation. It is important to follow the recommended dosage and not to exceed it, as tolerance to these medications can develop quickly.
OTC sleep aids can also contain natural supplements, such as melatonin, valerian, chamomile, and other herbal remedies. Melatonin is a hormone naturally produced by the body that helps regulate sleep. Valerian is an herb that has been used as a sleep aid for hundreds of years and is considered low risk for side effects. Chamomile has also been used for centuries to aid sleep and is associated with very low risks. However, even natural supplements can interfere with other medications or health conditions, so it is important to consult a healthcare provider before taking them.
While OTC sleep aids are readily available, they are not meant to be taken for long periods. They often come with warnings about the length of use due to the risk of the medication becoming habit-forming. Psychological dependence on sleep aids can develop, leading to difficulty sleeping without them. Additionally, the efficacy of the drugs may decrease over time as the body builds a tolerance. It is recommended to speak with a doctor if you find yourself needing to take OTC sleep aids every night.
Side effects of sleep aids can vary and may include daytime grogginess, dizziness, nausea, hallucinations, depression, and an increased heart risk. Older adults are at a higher risk of experiencing side effects, and the use of sleep aids may result in falls, broken hips, and car accidents. Mixing sleep aids with other medications or substances, such as alcohol, can be dangerous and even fatal. Therefore, it is crucial to consult a healthcare provider and read medication materials to understand the potential side effects and risks associated with taking sleep aids.
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Natural sleep aids and their impact
Sleep is essential for our physical and emotional health, and disturbed sleep can negatively affect our memory, concentration, and mood while increasing our risk for depression, obesity, type 2 diabetes, heart disease, and high blood pressure. While there are prescription sleep aids available, they often come with side effects and risks, including drug dependencies. Therefore, it is always advisable to consult a healthcare professional before taking any sleep medication.
Natural sleep aids can be a good alternative to prescription medication. They are generally considered safer, but even these should be used with caution and preferably after consulting a healthcare professional. Here are some of the most popular natural sleep aids:
- Melatonin: Melatonin is a hormone that is naturally released in the brain about four hours before we feel sleepy. Its release is triggered by reduced light exposure, which usually occurs at night. However, exposure to artificial light from phones, laptops, or TVs can prevent its release, disrupting our sleep. Melatonin supplements are available over the counter and have become a popular sleep aid. Studies have shown that melatonin reduces the time needed to fall asleep and improves overall sleep quality, especially in older adults and individuals with sleep disorders.
- Magnesium: Magnesium is a mineral that plays a crucial role in many bodily processes, including sleep. Most people get sufficient magnesium from their diets, as it is found in whole grains, avocados, bananas, nuts, seeds, beans, whole grains, and milk. However, some people choose to take magnesium supplements, which may be beneficial for older adults with insomnia.
- Valerian: Valerian is an herbal sleep aid derived from the roots and stems of the valerian plant. It has been used for hundreds of years to promote sleep. Studies suggest that taking 300 to 600 milligrams of valerian about an hour before bedtime can help people fall asleep and improve their sleep quality. However, in a small percentage of people, valerian can have the opposite effect, causing sleeplessness.
- L-Theanine: L-Theanine is a compound that does not cause daytime sleepiness like some other sleep aids. It appears to be safe for most people, including children with ADHD, who may experience improved sleep and behavior. L-Theanine can be combined with magnesium for enhanced sleep benefits.
- Glycine: Glycine is an amino acid and neurotransmitter that plays a role in various bodily functions, including sleep. It can be naturally acquired through chemical reactions in the body or by consuming foods like beans, meat, and dairy products. Taking up to 30 grams of glycine daily appears to be safe, and even smaller doses of around 3 grams can improve sleep.
- Cannabinoids: With the legalization of medical and recreational cannabis in many places, people have become interested in its sleep-promoting properties. Marijuana, derived from the cannabis plant, is known to help people fall asleep more easily. However, sleep aids containing cannabinoids may not be suitable for individuals with specific conditions, such as glaucoma, liver disease, or Parkinson's disease.
While these natural sleep aids offer alternatives to prescription medication, it is important to remember that they are typically intended for short-term use. If you are experiencing persistent sleep difficulties, consult a healthcare professional to address any underlying issues. Additionally, some natural sleep aids, like warm milk, chamomile tea, and tart cherry juice, may not have strong scientific proof of their effectiveness, but they are generally considered harmless to try.
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Frequently asked questions
There are many over-the-counter (OTC) sleep aids available, but they are not recommended for long-term use. Antihistamines like Benadryl, which contain diphenhydramine, are a common OTC option. Prescription sleep aids include Doxepin (brand name Silenor), Rozerem, Zolpidem, Prosom, Lunesta, and Belsomra.
Sleep aid pills can have various side effects, including central nervous system (CNS) depression, increased thoughts of suicide, and edema. OTC sleep aids may also carry a higher risk of falls and memory issues. It is important to discuss potential side effects with a doctor before taking any sleep medication.
Yes, there are natural sleep aids that may be effective, such as valerian root, lavender essential oil, and herbal teas containing passionflower, chamomile, or valerian. However, it is important to note that herbal supplements are not regulated by the FDA, so the amount of active ingredient may vary.
Sleep aid pills should not be relied upon as a long-term solution. If you have insomnia or another long-standing sleep problem, it is recommended to explore other options like improving sleep habits or cognitive behavioral therapy. Short-term use of sleep aid pills may be appropriate for occasional sleepless nights due to stress or travel.
Sleep aid pills, especially prescription medications, carry significant risks. They can lead to misuse, dependency, and adverse reactions at higher doses. Additionally, they have not been shown to improve long-term health and may carry more risks than benefits. It is crucial to discuss these risks with a healthcare professional before taking any sleep medication.
