Miya Pearson
Sleep is an essential part of our lives, and when we don't get enough, it can affect our health and well-being. While most sleep problems can be corrected without medication, many people turn to sleep aids to help them fall asleep and improve their sleep quality. Sleep aids can be a temporary solution for occasional sleepless nights, but they should be used cautiously and in consultation with a healthcare professional. Over-the-counter sleep aids, herbal remedies, and prescription medications are all options available to those struggling with sleep, but it's important to understand their effectiveness, side effects, and potential risks before use. This article will explore the various types of sleep aids available and provide guidance on finding safe and effective solutions to sleep problems.
Safe Sleep Aids Characteristics
| Characteristics | Values |
|---|---|
| Type | Natural sleep aids, OTC sleep aids, prescription sleep aids |
| Natural sleep aids | Herbal teas, warm milk, tart cherry juice, lavender essential oil, melatonin |
| OTC sleep aids | Melatonin, antihistamines (e.g. Benadryl, Unisom, ZzzQuil), Valerian root |
| Prescription sleep aids | Sleeping pills, CBT |
| Side effects | Nausea, headaches, daytime sleepiness, confusion, parasomnia, anticholinergic properties |
| Risks | Dependency, rebound insomnia, overdose, parasomnia, dementia |
| Precautions | Avoid mixing with other sedatives or alcohol, not recommended for long-term use, not suitable for children, consult a healthcare provider |
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What You'll Learn
Melatonin supplements
Melatonin is a sleep aid that is growing in popularity, with 3 million Americans using it in 2012, according to a nationwide survey. Melatonin is a hormone that is produced by the body naturally. While it doesn't make you sleep, melatonin levels rise in the evening, putting you into a state of quiet wakefulness that helps promote sleep. Most people's bodies produce enough melatonin for sleep on their own. However, melatonin supplements may help people with insomnia fall asleep faster, and they may have bigger benefits for those with delayed sleep phase syndrome. Melatonin is also useful for helping to fight jet lag. It is recommended to take 1 to 3 milligrams of melatonin two hours before bedtime. It is available in short-acting and long-acting forms, with the latter potentially reducing the number of times people wake up after falling asleep.
It is important to note that melatonin supplements may cause side effects such as nausea, headaches, and daytime sleepiness. Some studies have also shown that it may lower sperm counts in mice, so men being evaluated for infertility should consult a doctor before using melatonin. Additionally, people with certain conditions such as pregnancy or breastfeeding, autoimmune disorders, seizure disorders, or depression should not use melatonin. Melatonin supplements may also raise blood sugar levels and increase blood pressure for people taking certain hypertension medications. Therefore, it is important to consult a healthcare provider before taking melatonin, especially if you have diabetes or high blood pressure.
To optimize the effects of melatonin, it is recommended to create optimal conditions by keeping the lights low before bed and avoiding the use of computers, smartphones, or tablets, as the blue and green light from these devices can neutralize melatonin's effects. Getting exposure to daylight during the morning and afternoon can also help program your body to produce melatonin at the right time of day.
If you are considering melatonin supplements, it is generally safe for most people to take them nightly for one to two months. However, if melatonin does not help improve sleep after a week or two, it is recommended to discontinue use and consult a healthcare provider.
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Valerian root
There have been numerous human clinical trials conducted on Valerian, and many have shown positive results in supporting a normal, restful night's sleep. It is sold as an over-the-counter medicine in many European countries. However, more research is needed to determine the exact mechanism of Valerian's therapeutic effects.
It is important to note that while Valerian root is a natural sleep aid, it may not work for everyone. Some people have reported that it does not work for them, or that they experience paradoxical reactions, such as restlessness and heart palpitations. It is always recommended to consult with a healthcare professional before taking any new supplement, especially if you are pregnant, breastfeeding, or taking other medications.
When considering sleep aids, it is important to remember that they are typically intended for short-term use and may have side effects. Non-drug therapies like cognitive behavioural therapy (CBT) may be a better long-term solution for improving sleep.
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Lavender essential oil
There are a variety of sleep aids available, both natural and medicinal. While medicinal sleep aids can have side effects and risks, natural sleep aids such as melatonin, valerian, and lavender essential oil are considered safer alternatives.
Lavender oil is believed to work by sending scent molecules to the brain through the nerves in the nose when inhaled, thereby impacting human emotions and physiological functions. Its sedative and hypnotic properties have been well-documented, and it has been used to calm anxiety and improve sleep quality.
A randomized controlled trial used a lavender inhalation patch on the chest at night and measured sleep quality and quantity. The results showed that the lavender group demonstrated better sleep quality at post-intervention and during the two-week follow-up.
However, it is important to note that the market for essential oils is largely unregulated, and commercially available oils are not proven to have the same effects as drugs. Therefore, it is recommended to consult a healthcare provider before using essential oils and to purchase from companies that provide transparency about their products' potency and purity.
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Herbal tea
Sleep is essential for restoring your body and its functions, helping to sustain your energy levels, and setting a good tone for your day. However, various factors like overstimulation, anxiety, and stress can disrupt a good night's sleep.
- Chamomile Tea: Chamomile contains aromatic compounds such as apigenin, chamazulene, bisabolol, and farnesene, which promote tranquility and improve sleep. It also helps reduce anxiety and stress levels.
- Lavender Tea: Lavender tea has natural sedative properties and decreases anxiety and depression, improving your ability to achieve higher-quality sleep.
- Valerian Root Tea: Valerian is a flowering plant native to Europe and Asia. Teas made with valerian use its dried roots, which have been shown to improve sleep quality, reduce anxiety, and induce drowsiness. However, research into its effectiveness and side effects, such as vivid dreams, headaches, and stomach upset, is limited.
- Green Tea: Green tea contains L-theanine, an amino acid that prolongs your ability to sleep and improves your sleep quality. It also contains flavonoids and other compounds that help manage stress and support restful sleep. Green tea can be especially beneficial if you consume caffeine later in the day, as its compounds counteract the effects of caffeine, promoting a balanced nervous system and better sleep.
- Passionflower Tea: Passionflower tea is another herbal option that may help with rest and relaxation, especially if it becomes part of your bedtime wind-down routine.
- Lemon Balm Tea: Lemon balm tea is another herbal option that can help promote relaxation and improve sleep quality.
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Side effects of sleep aids
Sleep aids, including natural ones, can cause a range of side effects. Firstly, it is important to note that sleep aids are not recommended for children, and there are currently no prescription sleep medicines available for children. Giving sleep aids to children can risk overdosing them. Similarly, people over the age of 65 should try non-drug treatments first, as there may be safer ways to improve sleep. Sleeping pills can cause health problems in older adults, such as confusion, memory issues, and balance problems, which can increase the risk of falls, hip fractures, and car accidents. Moreover, pregnant or breastfeeding individuals should not take any over-the-counter sleeping aids, as the medication can pass to the baby.
For the general population, sleep aids can cause constipation, muscle weakness, digestive problems, and worsened snoring and sleep apnea. Sleeping pills can also cause a "hangover effect" the next day, with people feeling drowsy, having muddled thinking, and experiencing dizziness and balance problems. These daytime effects can negatively impact daily tasks such as driving and working. Some people may also experience parasomnia, a disruptive sleep disorder where individuals may sleepwalk, eat, take medications, talk, or even drive while still mostly asleep.
Additionally, sleep aids can cause a dependency, and if one stops taking them, their insomnia may return worse than before, a phenomenon known as rebound insomnia. It is important to consult a healthcare provider when considering stopping sleep aids, as it may take months to safely stop taking them. Furthermore, sleep aids should not be mixed with other sedatives or alcohol due to the risk of overdosing.
Natural sleep aids, such as melatonin, can also cause side effects such as daytime sleepiness, confusion, and parasomnia. Melatonin may also cause nausea, headaches, and reduced sperm counts in men. Another natural sleep aid, valerian, may cause mild side effects such as headaches and weakness.
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Frequently asked questions
Some natural sleep aids include melatonin, valerian root, lavender essential oil, herbal tea, chamomile tea, and tart cherry juice.
Over-the-counter sleep aids are generally safe but should be used with caution and only occasionally. They can cause side effects and may not be suitable for long-term use. Always check with your doctor before taking any sleep medication to understand the benefits and risks.
Natural sleep aids are not regulated by the FDA, so there may be inconsistent dosing or unknown substances in the product. They can also have side effects and risks, just like any other drug.
Sleep aids can be helpful for occasional sleeplessness or short-term bouts of insomnia. If you are experiencing consistent trouble falling asleep, it is recommended to practice good sleep habits, also known as sleep hygiene, and consider cognitive behavior therapy to address underlying issues that may be causing your insomnia.
