Herbie Murray
Sleep is essential for our physical and emotional health, but many people suffer from poor sleep quality. If you are experiencing sleep issues, there are various natural and medicinal remedies you can try. Natural sleep aids include exercise, reducing exposure to light, and drinking warm milk, chamomile tea, or tart cherry juice. If natural remedies are ineffective, you can consider over-the-counter sleep aids or prescription medications, but these should only be used occasionally and in consultation with a healthcare professional due to potential side effects and risks.
| Characteristics | Values |
|---|---|
| Non-prescription sleep medication | Diphenhydramine, Doxylamine succinate |
| Prescription sleep medication | Benzodiazepines, Z-drugs |
| Natural sleep aids | Melatonin, Valerian, Warm milk, Chamomile tea, Tart cherry juice |
| Lifestyle changes | Exercise, Avoid screens, Avoid alcohol |
| Cognitive techniques | Therapy, Mindfulness |
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What You'll Learn
Natural sleep aids like melatonin, valerian, and chamomile tea
If you are experiencing short periods of poor sleep, there are a few natural sleep aids that may help. Melatonin, valerian, and chamomile tea are popular options for those seeking a natural alternative to traditional sleep medication.
Melatonin
Melatonin is a natural hormone produced by the body that helps control the sleep-wake cycle. Melatonin supplements are growing in popularity, with around 3 million Americans using them in 2012. Melatonin does not directly make you sleepy, but it helps promote sleep by raising melatonin levels, which put you into a state of quiet wakefulness. Melatonin can be helpful for those with insomnia or jet lag and is generally safe for short-term use. However, it is important to consult a healthcare professional before taking melatonin, especially if you have certain medical conditions or are taking medications.
Valerian
Valerian (Valeriana officinalis) is an herb native to Europe and parts of Asia. It has been used as a natural sleep aid and sedative for hundreds of years. Valerian root extract, taken orally in doses of 300-600 mg daily, may improve sleep quality. However, it may take up to four weeks of continuous use before noticing any effects. While valerian is considered safe for adults and children, there is limited research on its safety during pregnancy and breastfeeding, so it is recommended to avoid it during these periods. Additionally, valerian may interact with certain medications, so it is important to consult a healthcare professional before taking it.
Chamomile Tea
Chamomile is an herb with daisy-like flowers that has been consumed worldwide to improve health and sleep. It is considered a mild sedative that may relax the nervous system and promote sleep. Chamomile tea is naturally caffeine-free, but it is important to check the label to ensure it is not mixed with other teas containing caffeine. In addition to improving sleep, chamomile tea may offer other health benefits, such as reducing inflammation and treating anxiety.
While these natural sleep aids may be helpful, it is always recommended to consult a healthcare professional before taking any supplements or making significant changes to your sleep routine. Additionally, practicing good sleep habits, such as maintaining a consistent sleep schedule and creating a relaxing bedtime routine, is crucial for improving sleep quality.
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Non-prescription sleep medication, including antihistamines
Non-prescription sleep medication, also known as over-the-counter (OTC) sleep medication, can help you get a better night's sleep. However, it is important to be aware of possible side effects and risks, so it is recommended to use these medications occasionally and consult a healthcare professional before use. OTC sleep medications often contain antihistamines, which can help induce drowsiness and improve sleep.
Antihistamines work by blocking histamines, the substances in your body that cause alertness. Common antihistamines include diphenhydramine and doxylamine succinate, which are found in a wide range of non-prescription sleep and allergy medicines. While these antihistamines can help you fall asleep, they are not recommended for regular use due to potential side effects and risks. For example, a 2018 case study found that taking anticholinergic medications, which include diphenhydramine and doxylamine succinate, increased the risk of dementia up to 20 years after exposure.
It is important to note that OTC sleep aids are not approved for sleep purposes, especially in children. There is a risk of overdose, and side effects may include headache, weakness, and constipation. Older adults should also exercise caution, as sleeping pills can stay in their bodies longer, leading to side effects like confusion, memory issues, and balance problems. Additionally, OTC sleep aids can interfere with other medications or worsen existing health conditions.
Natural sleep aids, such as melatonin and valerian, offer alternative options. Melatonin is a hormone that promotes sleep by influencing the sleep-wake cycle. It is available in short-acting and long-acting forms and can help with occasional insomnia and jet lag. Valerian, an herb used for centuries, has a natural calming effect on the nervous system. However, it is important to consult a healthcare professional before taking any supplements to ensure their safety and effectiveness.
In summary, non-prescription sleep medication, including antihistamines, can be a short-term solution for improving sleep. However, it is crucial to be aware of potential side effects and risks, and natural alternatives like melatonin and valerian may also be considered under the guidance of a healthcare professional.
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Prescription sleep medicines, such as hypnotics
Sleep is essential for your emotional and physical health. Disturbed sleep can negatively affect your memory, concentration, and mood, and it increases your risk for depression, obesity, type 2 diabetes, heart disease, and high blood pressure. If you are experiencing sleep difficulties, it is important to consult a healthcare professional to determine the underlying cause and appropriate treatment.
There are several types of hypnotic medications available, including benzodiazepines and nonbenzodiazepines (Z-drugs). Benzodiazepines, such as triazolam, estazolam, and nitrazepam, have been used for many years to treat insomnia. However, they can have adverse effects, including dependence, tolerance, and withdrawal symptoms such as rebound insomnia and anxiety. Due to these risks, benzodiazepines are generally recommended for short-term use only.
Nonbenzodiazepines, such as zaleplon, zolpidem, and eszopiclone, are a newer class of hypnotic medications. They are believed to have fewer adverse effects than benzodiazepines, but their comparative efficacy is still being studied. Nonbenzodiazepines may be a good choice for treating sleep-onset insomnia, as they have a rapid onset and short duration of action, resulting in no significant residual sedation in the morning.
Other types of prescription sleep medicines that may be considered "sedative-hypnotics" include mirtazapine (an antidepressant), clonidine (an antihypertensive medication), quetiapine (an antipsychotic), and over-the-counter allergy and antiemetic medications like doxylamine and diphenhydramine. These medications are sometimes prescribed off-label for sleep when patients have a history of substance use disorders or when other first-line treatments are unsuccessful.
It is important to remember that prescription sleep medicines should be used with caution and only under the supervision of a healthcare provider. They may have side effects and can interact with other medications or substances, such as alcohol, increasing the risk of adverse events. Additionally, some hypnotics may not be suitable for older adults due to an increased risk of daytime fatigue and cognitive impairment.
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Lifestyle changes, like reducing screen time and exercising
Exercise is a great way to improve your sleep quality. Moderate aerobic exercise increases the amount of nourishing slow-wave sleep you get. Slow-wave sleep is the deep sleep that allows your brain and body to rejuvenate. Engaging in at least 30 minutes of moderate aerobic exercise may improve your sleep quality that same night. However, it's important to be mindful of the timing of your workouts. Exercise releases endorphins, which can keep some people awake. Therefore, it's recommended to exercise at least 1-2 hours before bedtime, giving your body time to wind down.
If you're having trouble sleeping, try to avoid working out within two hours of bedtime. Some people may find that exercising close to bedtime interferes with their sleep. Exercising can also raise your core body temperature, which may have the same effect on your body as taking a hot shower in the morning.
Yoga and powerlifting are examples of exercises that elevate your heart rate, helping to create the biological processes in the brain and body that contribute to better sleep quality. Picking an exercise you enjoy will also help you stick with it.
Excessive screen time can negatively impact your sleep. Blue light from phones, tablets, and computers can suppress melatonin production and alter your body's sleep-wake cycle, leading to disrupted sleep. To improve your sleep, you can make some changes to reduce your screen time before bed. Set a strict phone cutoff time, ideally 30 minutes to one hour before bed. During this time, switch your phone to Do Not Disturb mode and charge your phone outside your bedroom to avoid the temptation of late-night scrolling. Dimming the lights in your bedroom 1-2 hours before bedtime can also help signal to your body that it's time to wind down and prepare for sleep.
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Cognitive behaviour therapy to address stressors
Cognitive Behavioural Therapy for Insomnia (CBT-I) is a recommended treatment for insomnia that focuses on identifying and changing behaviours and thought patterns that contribute to sleep problems. It is a multi-component treatment that targets difficulties with initiating and/or maintaining sleep. CBT-I is typically delivered over six to eight sessions and can be provided by a doctor, counsellor, therapist, or psychiatrist trained in this form of treatment.
CBT-I involves two core components: Sleep Restriction Therapy (SRT) and Stimulus Control Therapy (SCT); and two adjunctive components: Sleep Hygiene (SH) and Cognitive Therapy (CT). SRT aims to increase the homeostatic sleep drive, which is the propensity to fall asleep, and to allow for consolidated sleep. This is achieved through sleep restriction, or spending less time in bed to improve sleep quality. The goal is to spend 85% of the time in bed actually sleeping. On the other hand, SCT aims to manage nocturnal wakefulness through behavioural modification. It helps break the association between the bed and being awake, retraining the brain to link the bed with sleep instead.
Cognitive interventions in CBT-I involve cognitive restructuring, which aims to identify, challenge, and alter the thoughts and beliefs that contribute to insomnia. This includes addressing inaccurate or unhelpful thoughts, such as anxiety about past experiences of insomnia, unrealistic expectations of sleep time and quality, and worry about daytime fatigue or other consequences of missed sleep.
Behavioural interventions include stimulus control, sleep restriction, and relaxation techniques to establish healthy pre-sleep habits. Psychoeducational interventions are also employed, providing information about the connection between thoughts, feelings, behaviours, and sleep.
CBT-I is considered effective for addressing both short-term and chronic insomnia. It helps individuals fall asleep faster, stay asleep, and feel more rested during the day. However, it is important to note that CBT-I takes time to work, as changing habits and learning new skills is a process.
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Frequently asked questions
There are many natural sleep aids that can help with short periods of sleep. These include melatonin supplements, warm milk, chamomile tea, and tart cherry juice. Exercising can also improve your sleep, but make sure not to do it within two hours of bedtime.
Some over-the-counter sleep aids include Benadryl Allergy®, Advil PM® or Tylenol PM®. You can also take sedating antihistamines like diphenhydramine or doxylamine succinate, which are found in many over-the-counter sleep aids. However, these should only be taken occasionally and for a short period of time as they can have side effects.
You should not mix sleep aids with alcohol or other sedatives. This can lead to dangerous side effects such as slowed breathing, unresponsiveness, or even overdose. You should also be aware that sleep aids can cause side effects such as nausea, headaches, daytime sleepiness, and memory problems.
