Miya Pearson
Sleep is incredibly important for our health, helping our bodies and brains to function properly. Getting a good night's sleep can improve learning, memory, decision-making, and creativity. However, many people experience sleep difficulties, with issues like insomnia affecting the quality of life for around 20% of adults. While good sleep habits are essential, sometimes we need a little extra help. Natural sleep aids, such as melatonin, magnesium, lavender, and valerian root, can promote sleep without the need for prescription medication. Additionally, adjusting your environment by reducing light exposure from phones or laptops can help, as can avoiding alcohol, which interferes with sleep. For those experiencing stress or anxiety, cognitive behaviour therapy may be beneficial in improving sleep. While over-the-counter sleep aids are easily accessible, it's important to be cautious of their side effects and always consult a healthcare professional for advice.
| Characteristics | Values |
|---|---|
| Natural sleep aids | Melatonin, Magnesium, Valerian root, Lavender, Warm milk, Chamomile tea, Tart cherry juice, Exercise, Cognitive behavior therapy |
| Over-the-counter sleep aids | Benadryl Allergy, Advil PM, Tylenol PM, Diphenhydramine, Doxylamine succinate, L-theanine |
| Prescription sleep aids | Sleeping pills, Antidepressants, Z-drugs |
| Risks and side effects | Nausea, Headaches, Daytime sleepiness, Dizziness, Lightheadedness, Anticholinergic properties, Parasomnia, Rebound insomnia |
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What You'll Learn
- Natural sleep aids: melatonin, magnesium, valerian root, lavender, chamomile tea
- Prescription sleep aids: Z-drugs, antidepressants, sleeping pills
- Over-the-counter sleep aids: Benadryl, Advil PM, Tylenol PM, melatonin, valerian
- Non-prescription sleep aids: melatonin, valerian, chamomile tea, warm milk, exercise
- Antihistamines: diphenhydramine, doxylamine succinate
Natural sleep aids: melatonin, magnesium, valerian root, lavender, chamomile tea
Melatonin
Melatonin is a natural hormone that is released in the brain four hours before we feel sleepy. It is triggered by the body's response to reduced light exposure. However, the blue and green light from smartphones, tablets, computers, and TVs can neutralize its effects. Melatonin supplements may help people with insomnia fall asleep faster and may be more beneficial for those with delayed sleep phase syndrome. It is recommended to take 1 to 3 milligrams of melatonin two hours before bedtime. Melatonin is generally safe for most people to take nightly for one to two months. However, it is not recommended for those who are pregnant or breastfeeding, or those with autoimmune disorders, seizure disorders, or depression.
Magnesium
Magnesium may help regulate neurotransmitters that are directly related to sleep. However, the research behind the effectiveness of magnesium supplements for sleep is limited. It is important to note that magnesium supplements are not regulated by the U.S. Food and Drug Administration (FDA), so it is advisable to look for third-party testing and the United States Pharmacopeia (USP) seal on products. While magnesium deficiency is rare in healthy people, taking a supplement may be beneficial if your diet is lacking in magnesium-rich foods such as dairy products, leafy greens, nuts, legumes, and whole grains.
Valerian Root
Valerian root has calming and sedative properties and is an effective natural remedy for sleep issues caused by anxiety. One of its active compounds, valerenic acid, interacts with the GABA receptors in the brain, increasing the levels of gamma-aminobutyric acid (GABA), a neurotransmitter that helps calm the nervous system and promotes relaxation. It is important to note that valerian root may not work for everyone, and paradoxical reactions have been reported in some cases.
Lavender
Lavender essential oil has documented sedative and hypnotic properties. Inhalation of lavender oil has been found to improve sleep quality, with a more significant effect when combined with good sleep hygiene practices.
Chamomile Tea
Chamomile is an herb with daisy-like flowers that are often made into tea. It is considered a mild sedative that may relax the nervous system and promote sleep. It is naturally caffeine-free, but it is important to check the label to ensure it has not been mixed with other teas that contain caffeine. Chamomile tea is generally considered safe, and there are no known significant side effects.
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Prescription sleep aids: Z-drugs, antidepressants, sleeping pills
Sleep is an essential part of our lives, and sometimes we need a little extra help to get a good night's rest. While there are natural sleep aids and non-prescription sleep medications available, this response will focus on prescription sleep aids, specifically Z-drugs, antidepressants, and sleeping pills.
Z-drugs are a common prescription sleep aid. They work by slowing down activity in the brain, leading to sedation. While Z-drugs are a popular option, it's important to note that they can cause parasomnia, a disruptive sleep disorder. People taking Z-drugs may sleepwalk, eat, talk, or even drive without being fully awake and aware of their actions. Additionally, Z-drugs can cause side effects like constipation, muscle weakness, and a hangover effect the next day, impacting your ability to perform daily tasks.
Benzodiazepines are another type of prescription sleep aid. They stimulate the chemical GABA in the brain, leading to sedation, muscle relaxation, and reduced anxiety. However, Benzodiazepines can be addictive, leading to substance use disorders. Due to this risk, they are typically prescribed for short-term use, and patients are often directed towards Z-drugs instead.
Sleeping pills can help with insomnia and are available via prescription. Examples include Belsomra, Ambien, Dayvigo, Quviviq, Lunesta, and Restoril. However, sleeping pills can have side effects and are not recommended for long-term use. These side effects can include a hangover effect, with people feeling drowsy and dizzy the next day, impacting their ability to drive and work.
Antidepressants, when taken at low doses, can also aid sleep. While they are not specifically approved for insomnia, they can be used to treat insomnia related to depression or anxiety. As with other prescription sleep aids, antidepressants can also have side effects, and it's important to discuss these with your doctor.
It's important to remember that prescription sleep aids should be used with caution and under medical supervision. They are typically recommended for short-term use, and mixing them with alcohol or other sedatives should be avoided due to the increased risk of overdose and enhanced sedative effects.
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Over-the-counter sleep aids: Benadryl, Advil PM, Tylenol PM, melatonin, valerian
Benadryl is an over-the-counter antihistamine that treats allergies and cold symptoms. It is also used as a sleep aid because it causes drowsiness. The recommended dosage for adults and children aged 12 and older is 50 mg, taken by mouth 30 minutes before bedtime. However, Benadryl should not be taken for more than two weeks at a time and is not recommended for children under 12 or adults over 65 due to side effects such as dizziness, drowsiness, and confusion.
Advil PM is a sleep aid and pain relief medication. Each caplet contains 200 mg of ibuprofen and 38 mg of diphenhydramine citrate, which helps to reduce pain and promote sleep. The recommended dose for adults and children aged 12 and older is two caplets at bedtime, not exceeding two capsules in 24 hours. Advil PM may cause drowsiness, and this side effect can be intensified by alcohol.
Tylenol PM is another over-the-counter sleep aid that also provides pain relief. Each caplet contains 25 mg of diphenhydramine HCl and 500 mg of acetaminophen. It helps to relieve minor pain and sleeplessness. However, it is important to note that Tylenol PM contains acetaminophen, which may cause severe skin reactions and liver damage if not used carefully.
Melatonin is a natural supplement that has gained popularity as a sleep aid. Melatonin is produced by the body and helps promote sleep by inducing a state of quiet wakefulness. While melatonin supplements may be helpful for occasional sleeplessness, jet lag, or adjusting sleep schedules, there is limited evidence of their effectiveness for chronic insomnia. It is recommended to take 1 to 3 milligrams two hours before bedtime and create optimal conditions by keeping the lights low and reducing exposure to blue and green light from electronic devices.
Valerian is a herbal supplement that has been used traditionally to promote sleep and improve sleep quality. It is believed to have a calming effect on the body and mind, helping to reduce anxiety and promote relaxation. Valerian is generally considered safe and non-habit-forming, but it is always advisable to consult with a healthcare professional before taking any sleep aid to ensure it is suitable for your individual needs.
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Non-prescription sleep aids: melatonin, valerian, chamomile tea, warm milk, exercise
Melatonin
Melatonin is a sleep aid that is growing in popularity, with around 3 million Americans using it in 2012. Your body produces melatonin naturally, and while it doesn't make you sleep, it does put you into a state of quiet wakefulness that helps promote sleep. Melatonin levels rise about two hours before bedtime, so taking a melatonin supplement at this time may help you fall asleep faster. Melatonin is safe for most people to take nightly for one to two months, but if it doesn't help after a week or two, stop using it. It's important to note that melatonin should not be used by those who are pregnant or breastfeeding, or those with certain medical conditions.
Valerian
Valerian is a herbal supplement that is sometimes used as a natural sleep aid. It is thought to have calming effects and may help reduce the time it takes to fall asleep, as well as improve sleep quality. However, there is limited research on its effectiveness and potential side effects, so it is important to speak to a healthcare professional before taking it.
Chamomile Tea
Chamomile is an herb that has been used for centuries to improve health, including sleep. It is considered a mild sedative or tranquilizer, which means it may relax the nervous system and promote sleep. Chamomile tea is naturally caffeine-free, but it's important to check the label to ensure it hasn't been mixed with other teas that contain caffeine, as this could disrupt sleep. In addition to being consumed as a tea, chamomile can also be applied topically or inhaled as an essential oil to aid in relaxation and treat anxiety.
Warm Milk
Drinking warm milk before bed is a popular home remedy for improving sleep. Milk contains an amino acid called tryptophan, which has been shown to improve sleep and mood. Studies suggest that drinking warm milk before bed may help you fall asleep more easily and sleep more soundly. However, consistent sleep schedules and other healthy sleep habits are more important for good sleep.
Exercise
Exercise can significantly enhance sleep quality, improve mood, and increase mental clarity. It helps tire out our bodies so we need extra rest to recover, and quality sleep enhances athletic performance and expedites workout recovery. The best time to exercise for improved sleep may vary from person to person, as circadian rhythms are individual. Morning workouts can boost metabolism and mental clarity, while evening workouts can be a great way to de-stress after a long day. However, high-intensity activities in the evening may raise body temperature and adrenaline levels, potentially making it harder to fall asleep. Overall, a consistent exercise routine, regardless of the time of day, generally leads to better sleep quality and longer sleep duration.
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Antihistamines: diphenhydramine, doxylamine succinate
Antihistamines are drugs that treat allergies, but they can also make you drowsy. Sedating antihistamines such as diphenhydramine and doxylamine succinate are found in many over-the-counter sleep aids. They can help you fall asleep by decreasing histamine levels in your brain, which is how the brain naturally prepares for sleep. These antihistamines are not recommended for regular use and have been associated with anticholinergic properties that can impact the nervous system. In a 2018 case study, researchers found that taking anticholinergic medications increased the risk of dementia for up to 20 years after exposure.
Diphenhydramine is a common ingredient in non-prescription sleep and allergy medicines. It is widely available without a prescription, but it is important to consult a doctor before considering long-term use or if you are taking it for other indications like allergies. While diphenhydramine can help with occasional insomnia or jet lag, it is not recommended as a regular sleep aid due to potential side effects and risks associated with frequent use.
Doxylamine succinate is another sedating antihistamine found in many over-the-counter sleep aids. Like diphenhydramine, it is meant for occasional use and can help after a stressful day or when dealing with jet lag. However, it is not recommended for regular use due to potential side effects and risks.
It is important to note that while antihistamines can help with sleep, they are not approved for sleep purposes and should be used with caution. They may have side effects and risks, especially with frequent use. Always consult your healthcare provider before taking any over-the-counter sleep aids, including antihistamines, to ensure they are suitable for your specific needs and conditions. Additionally, be cautious about potential interactions with other medications or substances, such as alcohol, to avoid adverse effects.
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Frequently asked questions
Some natural sleep aids include melatonin, magnesium, valerian root, lavender, and chamomile tea.
Some over-the-counter sleep aids include Benadryl Allergy®, Advil PM® or Tylenol PM®. Antihistamines such as diphenhydramine and doxylamine succinate are also available over the counter and can help induce sleep by decreasing histamine levels in the brain.
Prescription sleep aids are typically short-term medications recommended for extreme insomnia. They include sleeping pills and medications used to treat depression at low doses.
Some non-medical sleep aids include exercising, avoiding the use of smartphones and other electronic devices before bed, and cognitive behaviour therapy.
