Gina Johnson
Sleep is an essential part of a healthy lifestyle, but many people suffer from sleep-related problems. Sleeping pills are often used as a temporary solution, but they are not a cure and can even make insomnia worse in the long run. They can also be addictive and cause side effects such as dizziness, forgetfulness, clumsiness, and withdrawal symptoms. Instead, natural sleep aids and lifestyle changes can be used to improve sleep. These include herbal teas, supplements, and reducing exposure to unnatural light. However, it is important to note that even natural sleep aids can cause side effects and interfere with medications, so it is recommended to consult a doctor or sleep specialist.
| Characteristics | Values |
|---|---|
| Natural sleep aids | Melatonin supplements, herbal teas (chamomile, passionflower, hops, lemon balm, California poppy, valerian root), lavender essential oil, meditation, acupuncture, exercise, warm milk, tart cherry juice |
| Risks of sleeping pills | Addiction, dependence, withdrawal symptoms, tolerance, side effects, allergic reactions, interference with other medications |
| Effectiveness of sleeping pills | Temporary solution, loses effectiveness with nightly use, not a cure for underlying conditions |
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What You'll Learn
Herbal teas, tinctures, and supplements
Melatonin
Melatonin is a hormone that signals the timing of your sleep and helps you fall asleep. It is available as an over-the-counter supplement and can be helpful for jet lag and sleep issues. However, melatonin is not meant to be a long-term solution, and side effects may include headache, dizziness, and nausea.
Valerian
Valerian is an herbal plant whose dried root is made into pills, teas, or other formulas to improve sleep. Research suggests that valerian may help people fall asleep faster and sleep more soundly, but the evidence is mixed. It is generally considered safe for short-term use, but it may cause headaches and stomachaches in some people.
Chamomile
Chamomile is a commonly used herb for treating insomnia and has a calming effect. It is considered safe by the FDA and has no known side effects. However, people sensitive to ragweed, chrysanthemums, or other members of the compositae family should avoid chamomile.
Kava
Kava is a South Pacific root that has a calming effect and may help with insomnia caused by stress. However, it has been linked to a risk of serious liver damage, so it is important to consult a doctor before taking kava supplements.
California Poppy
California poppy is related to the opium poppy and has been used as a sedative in traditional medicine. It helps raise the levels of GABA, a relaxation-boosting chemical in the brain. It is likely safe for short-term use, but possible side effects include stomach problems.
Passionflower
Passionflower is a climbing vine that has been used by Native Americans for its calming properties. It is often included in herbal teas formulated to promote sleep.
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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 happen at night. However, exposure to artificial light from phones, laptops, or TVs can prevent the release of melatonin, making it difficult to fall asleep.
It is recommended to take 1 to 3 milligrams of melatonin two hours before bedtime. Melatonin supplements should be used on a short-term basis and in conjunction with good sleep practices, such as having a consistent bedtime and wake-up time, limiting screen time before bed, avoiding caffeine and alcohol later in the day, and sleeping in a dark, cool, and comfortable bedroom.
While melatonin supplements are generally safe for most people, they should not be used by those who are pregnant or breastfeeding, or those with certain medical conditions such as autoimmune disorders, seizure disorders, or depression. It is important to consult a healthcare provider before taking melatonin supplements, especially if you have other health conditions such as diabetes or high blood pressure.
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Meditation and mindfulness
Sleep disturbances affect an estimated 10–25% of the general population. Pharmaceutical sleep aids are the first-line treatment for insomnia, but they come with side effects and the risk of addiction.
Meditation is considered a type of mind-body therapy, as meditation techniques often combine mental work with physical aspects such as deep breathing. By targeting both anxious thoughts and physical stress symptoms, sleep meditation aims to bring about overall relaxation that helps prepare the body for sleep.
Mindfulness practices involve concentrating on the present, and they allow a person to experience emotions and thoughts without judgment. Mindfulness may help a person relax at bedtime and reduce symptoms of insomnia. In guided meditation, a person may listen to an audio recording that helps direct their thoughts as they meditate. For example, a guided meditation track may tell the person how to adjust their breathing, how to work through their thoughts, or how to interpret physical sensations. Several studies have found that guided meditation programs may help improve sleep.
- Choose a calming focus. This could be your breath, a sound ("Om"), a short prayer, a positive word (such as "relax" or "peace"), or a phrase ("breathing in calm, breathing out tension"; "I am relaxed").
- If you choose a sound, repeat it aloud or silently as you inhale or exhale.
- Don’t worry about how you’re doing. When you notice your mind has wandered, simply take a deep breath or say to yourself "thinking, thinking" and gently return your attention to your chosen focus.
- Practice mindfulness during the day, ideally for 20 minutes. The idea is to create a reflex to more easily evoke a sense of relaxation at night when you can’t sleep.
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Exercise
It is also important to avoid caffeine and screen time late at night, as these can interfere with your sleep. If you are having trouble sleeping, it could be a symptom of an underlying medical or psychological problem, in which case you should consult a doctor. Sleeping pills are only a temporary solution and can be addictive, causing insomnia to worsen in the long run. They can also cause side effects such as prolonged drowsiness, headaches, muscle aches, and constipation.
Instead of sleeping pills, you can try natural sleep aids such as melatonin supplements, which promote sleep. Melatonin is a hormone that is naturally released in the brain four hours before we feel sleepy. However, exposure to unnatural light from phones, laptops, or TVs can prevent its release. Valerian is another natural sleep aid that has a calming effect on the nervous system.
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Light reduction
Create a Dark Bedroom
- Use thick, opaque curtains: Choose curtains that are made from light-blocking fabrics like blackout curtains. Ensure they are wide enough to cover the entire window to prevent any light leakage.
- Install light-blocking shades: If curtains are not an option, consider installing
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Frequently asked questions
There are many natural alternatives to sleeping pills. These include herbal teas, tinctures, and supplements. However, it is important to remember that even natural sleep aids can cause side effects and interfere with your medication. It is always best to consult a doctor before trying any new sleep aid. Some natural alternatives to sleeping pills include:
- Melatonin supplements
- Valerian root
- Lavender essential oil
- Chamomile tea
- Tart cherry juice
- Warm milk
Sleeping pills can have many side effects, including:
- Dizziness
- Forgetfulness
- Clumsiness
- Facial swelling
- Memory lapses
- Hallucinations
- Suicidal thoughts or actions
- Sleep-walking
- Sleep-driving
- Sleep-eating
Sleeping pills are not a good long-term solution. They can become ineffective if used nightly, as the brain receptors become less sensitive to their effects. They can also become addictive. It is recommended to use sleeping pills sparingly and only in the short term. For long-term solutions, it is best to consult a doctor or sleep specialist. They may refer you to a sleep psychologist for cognitive behavioural therapy to treat insomnia.
