Colin Snow
Sleep is essential for our health and well-being, but many people struggle to get a good night's rest. If you're experiencing sleep difficulties, there are various options to consider to help you fall back asleep. Natural remedies like warm milk, chamomile tea, and tart cherry juice are popular choices. Melatonin supplements, valerian root, and lavender essential oil are also recommended by some. For those seeking a stronger solution, sleeping pills and prescription sleep aids are available, but these should be used with caution due to potential side effects and risks, especially for older adults. It's always advisable to consult a healthcare professional before starting any sleep aid to ensure your safety and explore alternative treatments like cognitive behavioral therapy.
Things to Take to Fall Back Asleep
| Characteristics | Values |
|---|---|
| Melatonin supplements | A hormone that is naturally released in the brain four hours before we feel sleepy |
| Valerian root | A herbal plant made into pills, teas or other formulas meant to improve sleep |
| Lavender essential oil | Found in lotions, bath salts and sheet sprays to help you relax and unwind |
| Herbal tea | Teas with herbal blends such as passionflower, chamomile and valerian |
| Warm milk | Believed to be associated with chemicals that simulate the effects of tryptophan on the brain |
| Chamomile tea | Believed to have flavonoids that interact with benzodiazepine receptors in the brain involved with the sleep-wake transition |
| Tart cherry juice | Supports melatonin production and promotes a healthy sleep cycle |
| Over-the-counter sleep aids | Benadryl Allergy, Advil PM or Tylenol PM |
| Prescription sleep aids | Antidepressants with a sedating effect |
| Sleeping pills | Medication that can help you get some sleep but should not be used long-term |
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What You'll Learn
Herbal teas, such as chamomile or valerian root
Chamomile Tea
Chamomile tea is naturally caffeine-free, so it's a great option before bed. It is believed to have flavonoids that may interact with benzodiazepine receptors in the brain, which are involved with the sleep-wake transition. It is considered a mild sedative or tranquillizer, which may relax the nervous system and promote sleep. The optimal time to drink chamomile tea is 45-60 minutes before bedtime or during wind-down time. Some people also gargle with chamomile tea or add it to a bath to help with relaxation.
Valerian Root Tea
Valerian root tea is another herbal tea option that may help with sleep. It is likely to have a lower concentration of valerian than other forms, such as pills or tablets, but it can still be effective in treating sleeplessness. It may help you fall asleep faster, sleep more soundly, and improve your sleep quality. It is recommended to drink one cup of valerian root tea 30 minutes to 2 hours before bed to aid with sleeplessness. However, it is important to note that valerian tea may not be suitable for those who frequently have nightmares as it may cause more vivid dreams.
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Melatonin supplements
Melatonin is a hormone that is naturally released in the brain four hours before we feel sleepy. It is triggered by the body's response to reduced light exposure, which should occur at night. However, exposure to artificial light from phones, laptops, and TVs can prevent the release of melatonin, making it difficult to fall asleep.
To enhance the effectiveness of melatonin supplements, it is advisable to create optimal conditions by reducing exposure to blue and green light from electronic devices and maintaining a cool, dark, and comfortable bedroom. Additionally, establishing a consistent sleep and wake schedule, limiting screen time before bed, and avoiding caffeine and alcohol later in the day can improve overall sleep quality.
While melatonin supplements can be helpful for some, it is important to prioritize good sleep practices and natural sleep aids whenever possible. Most people's bodies produce sufficient melatonin for sleep, and supplements should only be considered for short-term use or specific sleep-related challenges.
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Warm milk, tart cherry juice, or chamomile tea
Warm milk has been a popular home remedy to induce sleep for years. It is believed to be associated with chemicals that simulate the effects of tryptophan, a chemical building block for serotonin, which is involved in the sleep-wake transition. Tryptophan is an amino acid that plays an important role in the production of serotonin and melatonin, which are hormones that help us sleep. A study of people over 65 found that those who drank more milk and exercised reported falling asleep more easily. However, it is important to note that drinking milk before bed may not be suitable for people with dairy allergies, lactose intolerance, or irritable bowel syndrome.
Tart cherry juice is another option that may help improve your sleep quality. It contains tryptophan and melatonin, which can help regulate sleep. Drinking a glass of sugar-free tart cherry juice about an hour before bed can improve your sleep quality and provide additional health benefits, such as reducing inflammation and boosting your immune system.
Chamomile tea is often recommended for people with sleep troubles. It is considered a mild sedative that may relax the nervous system and promote sleep. Some studies suggest that chamomile tea can cause tiredness quickly, so drinking it 45-60 minutes before bedtime is optimal. It is important to check the label to ensure that the chamomile tea has not been combined with another type of tea that contains caffeine, as caffeine can disrupt sleep.
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Lavender essential oil
The effectiveness of lavender oil as a sleep aid is attributed to its major component, linalool, which produces a gentle sedative effect by calming the nervous system. It contains potent chemical components such as linalool, linalyl acetate, and camphor, which act as anxiety relievers and sedatives. These components interact with the brain and nervous system to reduce agitation, restlessness, and aggression.
To use lavender oil for sleep, you can diffuse a few drops of the essential oil in your room before bed using an electric mist diffuser. Alternatively, you can apply 2-3 drops of the oil directly to your temples or the soles of your feet, as lavender is quickly absorbed through the skin. You can also add a few drops to a tissue or handkerchief and place it near your pillow.
When purchasing lavender essential oil, it is important to choose a reputable brand that ensures the potency and purity of their products. Look for companies that provide gas chromatography or mass spectrometry analysis, also known as GC-MS, to ensure the quality of their essential oils.
While lavender oil is a popular and gentle sleep aid, it is important to remember that it is not a formal treatment for sleep disorders. If you have ongoing sleep difficulties, it is recommended to consult a healthcare professional for advice.
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Sleeping pills (short-term use only)
If you're experiencing insomnia or disturbed sleep, it can be tempting to reach for sleeping pills. Sleeping pills are medications that can help you fall asleep and stay asleep if you wake up in the middle of the night. However, it's important to remember that they are typically recommended for short-term use only and are not a cure for insomnia.
There are a variety of sleeping pills available, including prescription medications and over-the-counter (OTC) options. Prescription sleeping pills may include antidepressants, barbiturates, benzodiazepines (benzos), and Z-drugs such as zolpidem (Ambien) and eszopiclone (Lunesta). These work by causing drowsiness or silencing the areas of the brain that keep you alert. However, they come with a risk of dependence and addiction, so they are usually prescribed for short-term relief only.
On the other hand, OTC sleeping pills are readily available at drugstores and retail locations for anyone aged 18 and older. These typically contain antihistamines, which work by blocking histamines that cause alertness. Common antihistamines found in OTC sleeping pills include diphenhydramine and doxylamine. It's important to start with the lowest possible dose to avoid feeling groggy in the morning and to prevent a rebound effect when you stop taking them.
Sleeping pills should be used with caution, especially for older adults. The drugs can stay in the body longer, causing side effects like confusion, memory issues, and balance problems, which can increase the risk of falls and hip fractures. It's recommended that older adults try non-drug treatments first, such as natural sleep aids or lifestyle changes, before resorting to sleeping pills.
If you're considering taking sleeping pills, it's always best to consult with your healthcare provider first. They can help you weigh the benefits and risks and may recommend starting with a short-term, low-dose trial of an over-the-counter sleep aid to minimize potential side effects.
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Frequently asked questions
There are several over-the-counter medications and natural remedies that can help you fall back to sleep. Melatonin supplements, for example, are available at your local pharmacy without a prescription. However, it's important to consult your doctor before taking any sleep aids, as they may have side effects or interact with other medications you're taking.
Yes, there are several natural remedies that can help you fall back to sleep. These include drinking warm milk, chamomile tea, or tart cherry juice. Exercise can also improve sleep quality, although it's important to time it right, as aerobic exercise releases endorphins that may keep you awake.
Yes, there are several over-the-counter sleep aids that can be purchased without a prescription. These include antihistamines like diphenhydramine and doxylamine succinate, which are found in many non-prescription sleep and allergy medicines. However, it's important to use these medications occasionally and not for long-term sleep problems.
Sleeping pills can be effective for falling back to sleep, but they should be used with caution and are not recommended for long-term use due to potential side effects. It's important to start with the lowest possible dose and consult a healthcare provider if you experience any side effects.
If you're experiencing ongoing sleep difficulties that are affecting your quality of life, it's recommended to talk to a healthcare provider or a sleep specialist. They can help determine the underlying cause of your sleep issues and provide guidance on appropriate treatments or refer you to a sleep psychologist for cognitive-behavioral therapy to treat insomnia.
