Gina Johnson
Sleep is critical for good health, but many people struggle to get a good night's rest. There are various natural sleep aids and supplements that can help, such as melatonin, valerian, cannabidiol (CBD), and glycine. Some over-the-counter antihistamines like diphenhydramine and doxylamine succinate can also help with occasional sleeplessness, but they are not recommended for regular use due to potential side effects and risks. Prescription sleep aids are typically reserved for short-term relief and are not a cure for insomnia. Developing good sleep habits, managing stress, and maintaining a healthy diet and regular exercise routine can also improve sleep quality.
| Characteristics | Values |
|---|---|
| Natural sleep aids | Melatonin, Valerian, Glycine, Lavender, Chamomile, CBD, Tart cherries, Nuts, Bananas, Turkey |
| Non-prescription sleep medication | Diphenhydramine, Doxylamine succinate |
| Prescription sleep medication | Benzodiazepines, Antidepressants |
| Other | Regular routine, Exercise, Avoid caffeine, alcohol, nicotine, large meals before bed, Meditation, Reading, Soft music, CBT |
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What You'll Learn
- Natural sleep aids: Melatonin, valerian, glycine, and lavender are popular natural sleep aids
- Prescription sleep aids: Sleeping pills are available via prescription, but they're not a cure for insomnia and carry risks
- Non-prescription sleep aids: Diphenhydramine and doxylamine succinate are sedating antihistamines available over the counter
- Food and drink: Caffeine and alcohol can disrupt sleep, while foods like cherries, nuts, and bananas may help
- Lifestyle changes: Exercise, meditation, and a sleep routine can improve sleep quality without medication
Natural sleep aids: Melatonin, valerian, glycine, and lavender are popular natural sleep aids
Melatonin is a hormone that helps regulate the body's internal clock. It is widely available in the U.S. as an over-the-counter supplement. Melatonin has been shown to help adjust sleep timing in people with jet lag, shift work disorder, or delayed sleep phase. However, there is less evidence of its effectiveness in addressing other types of sleep problems. Melatonin is not heavily regulated, and its use, especially in children, should be approached with caution and under the guidance of a healthcare professional.
Valerian is an herb commonly used as a sleep aid. It is widely available in various commercial preparations. However, studies on its effectiveness as a sleep aid have yielded inconclusive results, with no significant differences found between valerian and a placebo in most trials. While valerian is generally considered safe, it is not clinically proven to be an effective sleep aid for insomnia.
Glycine is an amino acid that plays a role in various physiological processes, including the immune system, digestion, bone and joint health, and the nervous system. It is sold as a dietary supplement and marketed as a treatment for sleep problems like insomnia. Animal studies suggest that glycine may lower body temperature and increase serotonin levels, both of which can promote sleep. However, there is limited human research on the effectiveness of glycine supplements for sleep, and more studies are needed to confirm their benefits.
Lavender has been used to promote sleep for centuries. It is available in various forms, including essential oils and aromatherapy products. Research suggests that lavender aromatherapy promotes slow-wave sleep and improves insomnia symptoms, enhancing sleep quality and duration. Additionally, lavender is believed to have sedative and anxiety-relieving properties, activating the parasympathetic nervous system, which controls the body's ability to relax.
While these natural sleep aids are popular, it is important to remember that they may not work for everyone. It is always advisable to consult a healthcare professional before taking any supplements or making significant changes to your sleep routine. Additionally, maintaining a healthy diet, exercising regularly, and establishing a consistent sleep schedule and relaxing bedtime routine can also contribute to improving sleep quality.
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Prescription sleep aids: Sleeping pills are available via prescription, but they're not a cure for insomnia and carry risks
While good sleep habits, over-the-counter remedies, and non-prescription sleep medication can help with sleep, prescription sleep aids are also an option for those with recurring sleep problems. However, it's important to remember that sleeping pills are not a cure for insomnia and carry certain risks.
Prescription sleeping pills can be geared for occasional or long-term use, depending on whether you experience occasional sleeplessness or have insomnia or other conditions that consistently keep you awake. It's important to talk to your doctor before using prescription sleep aids to understand the options, benefits, and risks. They can help you find a medication that is appropriate for your specific issues and ensure you are aware of any necessary routine precautions.
Some medicines used to treat depression at low doses can also bring more consistent sleep. While not approved by the FDA for insomnia, these medicines may be used to ease insomnia related to depression or anxiety. Antidepressants that have a sedating effect also come with side effects, so it's important to work with your doctor to find the right treatment for you.
Additionally, it's important to avoid alcohol when taking prescription sleep aids. The combination can increase the sedative effects, and you should not drive or perform activities that require alertness until the medicine has worn off. Always read the medication materials and be aware of possible side effects and risks.
While prescription sleep aids can be effective, they are not a cure for insomnia and should be used with caution under the guidance of a medical professional.
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Non-prescription sleep aids: Diphenhydramine and doxylamine succinate are sedating antihistamines available over the counter
Non-prescription sleep aids can be useful for the occasional sleepless night, but they are not intended for long-term use. Before taking any over-the-counter sleep aids, it is important to consult your healthcare provider, as they can interfere with other medications or aggravate existing health conditions.
Diphenhydramine is a sedating antihistamine that is available over the counter and is commonly sold under the brand name Benadryl. It is also found in nighttime pain relief medications such as Advil PM and Tylenol PM, and it is the main ingredient in ZzzQuil products. Diphenhydramine comes in various forms, including tablets, capsules, powders, and liquids. While it is generally safe for short-term use, it can have serious side effects if taken in larger-than-recommended doses.
Doxylamine succinate, sold under the brand name Unisom, is another sedating antihistamine available over the counter. It can be found in combination nighttime cold medicines like NyQuil and comes in liquid, capsule, and tablet forms. Similar to diphenhydramine, doxylamine succinate can cause sleepiness, making it useful for short-term insomnia relief. However, it should be avoided for chronic insomnia, as it can cause serious side effects if not taken as recommended.
Both diphenhydramine and doxylamine succinate help induce sleepiness by decreasing histamine levels in the brain, which is a natural part of the process of preparing for sleep. They are not recommended for regular use, as they have been associated with an increased risk of dementia in a 2018 case study.
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Food and drink: Caffeine and alcohol can disrupt sleep, while foods like cherries, nuts, and bananas may help
Caffeine and alcohol can disrupt sleep, so it is best to avoid them at least two to three hours before bedtime. Caffeine affects individuals differently and can stay in your system for hours. Similarly, while alcohol may make you sleepy initially, it can cause disorganized sleep.
On the other hand, foods rich in tryptophan, melatonin, potassium, and magnesium can help promote sleep. Tryptophan is an amino acid that promotes serotonin production, and serotonin is a hormone that helps regulate sleep. Your body cannot produce tryptophan on its own, so it must be obtained through your diet. Good sources of tryptophan include turkey, chicken, fish, eggs, cheese, edamame, peanuts, tofu, quinoa, pumpkin seeds, and bananas. Melatonin is a hormone produced during the sleep cycle that helps regulate your internal clock and prepare your body for sleep. Foods rich in melatonin include cherries and almonds. Potassium and magnesium promote muscle relaxation, and good sources include bananas, avocados, spinach, and sweet potatoes.
Additionally, complex carbohydrates can keep blood sugar levels stable and promote solid sleep, while a little fat can slow the absorption of carbohydrates to help you wake up rested. Warm milk, chamomile tea, and mint tea are also considered sleep-inducing.
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Lifestyle changes: Exercise, meditation, and a sleep routine can improve sleep quality without medication
Exercise, meditation, and a sleep routine can all help improve sleep quality without medication.
Regular physical exercise can help people relax and sleep better. Research suggests that exercise can be a valuable therapy for those with poor or disordered sleep. Studies have shown that moderate-intensity aerobic exercise improved sleep quality in middle-aged adults, and reduced daytime sleepiness and depressive symptoms in older adults with insomnia. Exercise training has also been shown to improve sleep quality in adults with chronic insomnia. However, it is important to avoid anything too energetic in the 90 minutes before bedtime, as this may negatively impact sleep.
Meditation has been shown to improve sleep quality. Mindfulness meditation, in particular, has been shown to have a positive impact on sleep quality, with one study showing a 20% improvement in sleep quality compared to a control group.
A regular sleep routine can also help improve sleep. This includes having a set time to start winding down, and a fixed bedtime and wake-up time, ideally kept the same every day, including weekends. Winding down could include activities such as reading, listening to soft music, or meditation. It is also important to avoid electronic devices at least an hour before bed, as the blue light from these devices can negatively impact sleep.
Additionally, other lifestyle changes such as maintaining a healthy diet, avoiding stimulants like caffeine and nicotine, and managing anxiety and stress can also help improve sleep quality.
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Frequently asked questions
Melatonin, valerian, cannabidiol (CBD), glycine, chamomile, and lavender are all natural sleep aids. Melatonin is a hormone that your body naturally produces to promote sleep, and it can be taken in supplement form. Valerian is an herb that has been used as a natural sleep aid for hundreds of years. CBD is a compound found in marijuana and hemp plants that can help you relax and fall asleep. Glycine is an amino acid that may raise serotonin levels, encouraging sleep. Chamomile and lavender are calming herbs that can be consumed as a tea or through aromatherapy.
Diphenhydramine and doxylamine succinate are sedating antihistamines that are found in many over-the-counter sleep aids. They help decrease histamine levels in your brain, which is how the brain naturally prepares for sleep. While generally safe for short-term use, these medications can have side effects and interact with other medications, so it is important to consult your healthcare provider before taking them.
Prescription sleeping pills are stronger than over-the-counter options and are typically only recommended for short-term relief. They can be addictive and should be used with caution. Benzodiazepines are one example of a prescription sleep aid, but they come with a risk of substance use disorder. Antidepressants with sedating effects can also be used to treat insomnia related to depression or anxiety, but these also carry side effects. Always consult your doctor before taking any prescription sleep medication.
Yes, there are several lifestyle changes that can help improve your sleep:
- Establish a regular sleep routine: Go to bed and wake up at the same time every day, including weekends.
- Avoid electronic devices at least one hour before bed, as the blue light can disrupt sleep.
- Limit caffeine, alcohol, and nicotine consumption, especially close to bedtime, as these are stimulants that can disrupt sleep.
- Engage in relaxing activities before bed, such as reading, listening to soft music, or practicing meditation.
- Exercise regularly, but avoid vigorous workouts close to bedtime.
- Maintain a nutrient-dense diet with foods such as tart cherries, nuts, bananas, and turkey, which may help improve sleep quality.
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