Colin Snow
Sleep is essential for our health and well-being, but many people struggle with getting a good night's rest. There are various natural sleep aids and over-the-counter or prescription medications that can help with occasional or chronic sleep problems. Natural remedies include drinking warm milk, chamomile tea, or tart cherry juice, which may promote relaxation and support melatonin production. Valerian root, lavender essential oil, and passionflower are also popular natural sleep aids. For those seeking over-the-counter options, antihistamines like Benadryl or ZzzQuil can help induce drowsiness, while melatonin supplements can regulate sleep cycles. However, it's important to use these aids with caution and consult a healthcare provider, as side effects and risks may occur with long-term use. Cognitive behavioral therapy and improving sleep habits are also recommended for better sleep.
| Characteristics | Values |
|---|---|
| Type | Natural, Over-the-counter, Prescription |
| Natural examples | Warm milk, chamomile tea, tart cherry juice, melatonin, valerian root, lavender essential oil, herbal tea, passionflower, valerian, cannabidiol (CBD), kava, California poppy, magnesium supplements |
| Over-the-counter examples | Melatonin, Unisom, ZzzQuil, Benadryl, Advil PM, Tylenol PM |
| Prescription examples | Benzodiazepines, Z-drugs |
| Side effects | Nausea, headaches, daytime sleepiness, dizziness, confusion, fainting, slowed breathing, unresponsiveness, liver damage, stomach problems, cramping, memory issues, balance problems |
| Risks | Addiction, substance use disorder, overdose, increased risk of dementia, insomnia |
| Notes | Avoid alcohol, opioids, and prescription sleep medication combinations. Only take medication when you can get a full night's sleep. |
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What You'll Learn
- Natural sleep remedies, such as herbal teas and melatonin
- Over-the-counter sleep aids, including antihistamines
- Prescription sleeping pills, e.g. benzodiazepines and Z-drugs
- Lifestyle changes, like reducing screen time and exercising earlier in the day
- Cognitive behavioural therapy to address stress and other underlying causes
Natural sleep remedies, such as herbal teas and melatonin
There are several natural sleep remedies that you can try to improve your sleep quality. Firstly, herbal teas such as chamomile, lavender, and valerian root have sedative effects that can help to reduce anxiety and improve sleep quality. Chamomile tea, in particular, is believed to contain flavonoids that interact with benzodiazepine receptors in the brain, aiding the transition between wakefulness and sleep. Low-caffeine green tea is another option, as it contains the amino acid L-theanine, which improves sleep quality and prolongs sleep.
Secondly, melatonin supplements are a popular choice for those seeking sleep support. Melatonin is a hormone naturally produced by the body, triggered by reduced light exposure, which promotes sleepiness. However, the use of electronic devices and artificial lighting can interfere with its production. Melatonin supplements can be purchased over the counter and are recommended to be taken two hours before bedtime. It is important to note that melatonin supplements are not regulated by the FDA, so dosages and ingredients may vary between manufacturers. Additionally, melatonin should not be used long-term without consulting a healthcare provider, and it is not suitable for those who are pregnant, breastfeeding, or have certain medical conditions.
Other natural sleep remedies include warm milk, which is believed to contain chemicals that mimic the effects of tryptophan, a building block for serotonin, which plays a role in the sleep-wake transition. Tart cherry juice may also support melatonin production and promote a healthy sleep cycle. Creating a sleep-conducive environment by reducing light exposure, maintaining a cool temperature, and minimising disruptions is also important for optimal sleep.
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Over-the-counter sleep aids, including antihistamines
Over-the-counter sleep aids can be helpful in the short term, especially when dealing with short-term stress or jet lag. However, they are not recommended as a long-term solution, and you should consult your healthcare provider before taking them. Overuse of sleep aids can lead to dependence, and when you stop taking them, you may experience a rebound effect with even worse insomnia.
Over-the-counter sleep aids often contain antihistamines, which treat allergies but also have a drowsy side effect. Antihistamines work by blocking the body's histamine reaction, which includes alertness. Diphenhydramine, found in Benadryl, and doxylamine succinate are common sedating antihistamines found in non-prescription sleep and allergy medicines. They help decrease histamine levels in your brain, which is how the brain naturally prepares for sleep. While these antihistamines can help you fall asleep, they are not recommended for regular use due to side effects and risks, including anticholinergic properties that can impact the nervous system.
Other over-the-counter sleep aids include melatonin, which is a hormone naturally produced by the body to promote sleep. Melatonin supplements help regulate your sleep schedule and are useful for occasional insomnia or jet lag. However, melatonin does not directly make you sleepy, and you should be cautious of potential side effects like nausea, headaches, and daytime sleepiness. Valerian root is another herbal supplement that has been used to improve sleep, although research on its effectiveness is mixed.
Natural sleep remedies like lavender essential oil, herbal teas, and warm milk are also options to consider. While these may not have robust scientific research backing their effectiveness, they can help you relax and unwind, creating a psychological effect that aids sleep. Additionally, tart cherry juice may support melatonin production and improve your sleep cycle.
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Prescription sleeping pills, e.g. benzodiazepines and Z-drugs
Prescription sleeping pills are a stronger alternative to over-the-counter sleep aids. Benzodiazepines are a type of prescription sleeping pill, but they can be addictive and lead to substance use disorder. Hence, healthcare providers typically prescribe them for short-term use only. Z-drugs are a safer alternative to benzodiazepines and are more commonly prescribed.
Sleeping pills, in general, come with a set of risks and side effects. For instance, they can cause confusion, memory issues, and balance problems, especially in older adults. The drugs can stay in the body for longer, increasing the risk of falls and hip fractures. It is important to note that most prescriptions are intended to make you sleep for seven to eight hours, so you should only take them when you can get a full night's sleep. Additionally, it is recommended to avoid alcohol and opioids when taking prescription sleep medication as they can increase the sedative effects, leading to dizziness, confusion, slowed breathing, or even unresponsiveness.
Before resorting to prescription sleeping pills, it is advisable to try non-drug treatments and alternative methods to improve sleep. This could include cognitive behavioral therapy, where a therapist helps you address the stressors that keep you awake. If your sleep problems persist and significantly affect your quality of life, a healthcare provider may then recommend a prescription sleep aid.
It is important to consult a healthcare professional before taking any prescription medication for sleep. They will assess your individual needs and determine the most suitable treatment option for you.
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Lifestyle changes, like reducing screen time and exercising earlier in the day
Lifestyle changes can be an effective way to improve your sleep. Reducing screen time before bed is one such change. The light from smartphones, laptops, and TVs prevents the body's natural release of melatonin, a hormone that signals the timing of your sleep. By turning off these devices and avoiding exposure to bright lights before bed, you can promote the natural release of melatonin and improve your sleep.
Exercising earlier in the day can also help regulate your sleep. While aerobic exercise releases endorphins, which are chemicals that keep people awake, moderate aerobic exercise also boosts the amount of nourishing slow-wave (deep) sleep you get. Timing your workouts earlier in the day and avoiding exercise within two hours of bedtime can help improve your sleep quality.
In addition to these changes, there are other lifestyle adjustments you can make to enhance your sleep. For example, creating a sleep routine and a soothing sleep environment can help. This may include drinking warm milk or herbal teas, such as chamomile tea, which is believed to interact with benzodiazepine receptors in the brain involved in the sleep-wake transition. You can also try practising relaxation techniques, such as deep breathing or meditation, to calm your mind and prepare your body for sleep.
If you are experiencing stress or anxiety that is impacting your sleep, cognitive behaviour therapy (CBT) may be beneficial. CBT can help you identify and address the stressors that keep you awake, improving your ability to fall asleep and stay asleep. Additionally, keeping a sleep diary can help you track your sleep patterns and identify any underlying issues that may be disrupting your sleep.
Making these lifestyle changes can be an effective way to improve your sleep quality and duration. However, if you continue to experience sleep difficulties, it is important to consult with a healthcare professional for personalised advice and guidance.
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Cognitive behavioural therapy to address stress and other underlying causes
Cognitive behavioural therapy for insomnia (CBT-I) is a proven and recommended treatment for insomnia. It is a short, structured, and evidence-based approach to improving insomnia symptoms and sleep quality. CBT-I addresses the underlying thoughts, feelings, and behaviours contributing to insomnia and poor sleep. It is typically delivered over six to eight sessions, with each session lasting between 30 and 90 minutes.
CBT-I involves cognitive restructuring, which aims to identify and change unhelpful or inaccurate thoughts about sleep. This process includes learning about sleep, insomnia, and the factors that differentiate insomnia from other sleep issues. Education is a critical aspect of CBT-I, helping individuals understand the three Ps of insomnia: predisposing factors (such as genetics or traits that increase vulnerability to insomnia), precipitating factors (like stress, major life events, odd work hours, or health problems), and perpetuating factors (habits that perpetuate insomnia, such as going to bed too early or drinking alcohol). By understanding these factors, individuals can address the underlying causes of their insomnia and make lasting changes.
Behavioural interventions are also key to CBT-I. These include sleep restriction, stimulus control, and relaxation training. Sleep restriction therapy (SRT) aims to increase the drive to fall asleep and improve sleep consolidation by spending less time in bed. Stimulus control therapy (SCT) manages nocturnal wakefulness through behavioural modification. Additionally, relaxation techniques are incorporated to establish healthy pre-sleep habits and reduce stress.
CBT-I can be challenging at times, as it involves confronting uncomfortable thoughts, feelings, and experiences. Working with a trained professional is important to minimise risks and provide support. CBT-I providers include doctors, counsellors, therapists, or psychiatrists with specialised training. It is important to note that CBT-I takes time to work, as changing habits and acquiring new skills is a gradual process. However, the benefits of CBT-I are long-lasting, and most individuals experience improvements in their insomnia and overall sleep quality.
In addition to CBT-I, there are natural sleep aids and lifestyle changes that can help improve sleep. These include reducing exposure to light from electronic devices before bed, drinking warm milk or herbal teas like chamomile, and incorporating physical activity during the day. While melatonin supplements and over-the-counter sleep aids can provide temporary relief, they are not recommended as long-term solutions.
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Frequently asked questions
Natural sleep aids include melatonin, valerian root, lavender essential oil, herbal tea, and tart cherry juice. Melatonin is a hormone that signals the timing of your sleep. Valerian root is an herbal plant that comes in the form of pills, teas, or other formulas meant to improve sleep. While lavender essential oil may not have a direct physiological effect on the sleep system, it can help you relax and unwind. Herbal teas, such as chamomile, passionflower, and valerian, can be part of a relaxing bedtime ritual. Finally, drinking tart cherry juice can raise melatonin levels in your body, promoting better sleep.
Over-the-counter sleep aids include antihistamine medications containing diphenhydramine, such as Benadryl, and doxylamine succinate, found in many sleep aids. These medications decrease histamine levels in your brain, promoting sleepiness. However, they are not recommended for regular use due to potential side effects and risks, including increased risk for dementia with long-term use.
Prescription sleep aids, such as benzodiazepines and Z-drugs, are generally reserved for short-term use or extreme cases of insomnia. Benzodiazepines can be addictive, so healthcare providers typically prescribe Z-drugs instead. Sleeping pills are not recommended for older adults due to increased side effects and risks. Always consult your healthcare provider before taking any prescription sleep aids.
Yes, there are several non-drug treatments for sleep issues. These include cognitive behavioral therapy, which helps you manage stress and calm your mind. Keeping a sleep diary and tracking your sleep patterns can also help identify any issues or changes needed. Additionally, simple adjustments to your sleep environment, such as reducing light exposure from phones or laptops, can improve sleep quality.
