Gina Johnson
Sleep is critical for good health, but many people struggle to get a good night's rest. Sleep aids can be a helpful solution, but it's important to consider their effectiveness, potential side effects, and the risk of developing a dependence on them. Natural remedies, such as magnesium supplements, melatonin, valerian, chamomile tea, and tart cherry juice, are often recommended for improving sleep quality. Establishing bedtime rituals, reducing exposure to light and screen time before bed, and managing stress through relaxation techniques can also promote better sleep. For those with chronic insomnia or other sleep disorders, prescription sleep aids may be necessary, but it's important to consult a doctor first to weigh the options and understand any potential side effects.
Things to take to sleep better
| Characteristics | Values |
|---|---|
| Sleep aids | Melatonin, Benadryl, Advil PM, Tylenol PM, ZzzQuil, Unisom, NyQuil |
| Herbal remedies | Valerian, chamomile, green tea, passionflower, CBD |
| Minerals and vitamins | Magnesium, potassium, vitamin B, zinc, iron, phosphorous |
| Foods and drinks | Warm milk, almond milk, Horlicks, Ovaltine, tart cherry juice, coconut water, banana smoothie, malted milk |
| Exercises | Brisk daily walk, morning workouts, deep breathing exercises |
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What You'll Learn
- Natural sleep aids, e.g. valerian, chamomile, and tart cherry juice
- Over-the-counter sleep aids, e.g. Benadryl, Advil PM, Tylenol PM, and ZzzQuil
- Prescription sleep aids, e.g. amitriptyline
- Lifestyle changes, e.g. avoiding screens before bed, exercising, and establishing a bedtime routine
- Supplements, e.g. melatonin, magnesium, and CBD
Natural sleep aids, e.g. valerian, chamomile, and tart cherry juice
Valerian (Valeriana officinalis) is an herb native to Europe and parts of Asia. It has been used as a traditional medicine since ancient Greek and Roman times. Valerian root extract, commonly taken in doses of 300-600 mg by mouth daily, acts as a sedative for the brain and nervous system. It can improve sleep quality, especially for those with insomnia. However, it may take up to four weeks of continuous use to notice its effects. It is possibly safe for children when taken orally for 4-8 weeks, but pregnant and breastfeeding women should avoid it due to insufficient safety information. Additionally, valerian should be discontinued at least two weeks before surgery as it interacts with anesthesia and other medications that affect the central nervous system.
Chamomile, a flower in the Asteraceae plant family, is another natural sleep aid. It is commonly consumed as herbal tea, which is naturally caffeine-free, promoting better sleep. Chamomile is also available in capsule and essential oil forms. Studies have shown that chamomile contains a flavonoid called apigenin, which has a sedative effect on GABA receptors, helping to induce sleep.
Tart cherry juice is a nutrient-rich drink that contains serotonin, melatonin, tryptophan, and polyphenols. These nutrients play a role in regulating sleep and improving sleep duration and quality. Research suggests that drinking two 8-ounce glasses of tart cherry juice daily may help increase sleep time. However, the research has only been conducted on adults, and there is no clear guidance on the amount of cherry juice needed to impact sleep. Nonetheless, it is generally safe for children to consume small amounts, and it can be one of their fluid choices.
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Over-the-counter sleep aids, e.g. Benadryl, Advil PM, Tylenol PM, and ZzzQuil
Over-the-counter (OTC) sleep aids are a good option for those struggling with sleep. However, it is important to note that these medications are generally recommended for short-term use and occasional sleeplessness rather than chronic insomnia. Before taking any new medication, it is always advisable to consult a healthcare professional.
Benadryl is an OTC antihistamine that treats allergies and cold symptoms. It is also commonly used as a sleep aid due to its drowsiness side effect. Benadryl (diphenhydramine) is suitable for adults and children aged 12 and older. The recommended dosage for sleep is 50 mg taken orally 30 minutes before bedtime. However, it should not be taken for longer than two consecutive weeks, and it is not recommended for long-term use. Side effects may include dry mouth, dizziness, and constipation.
Advil PM is another OTC option that combines 200 mg of ibuprofen, a pain reliever, with 38 mg of diphenhydramine citrate, a gentle sleep aid. The ibuprofen helps reduce pain, while the diphenhydramine assists in achieving a full night's sleep. The recommended dose for adults and children aged 12 and older is two caplets at bedtime, providing a total of 400 mg of ibuprofen and 76 mg of diphenhydramine citrate. It is important to note that Advil PM should not be taken with alcohol as it may intensify the drowsiness side effect.
Tylenol PM is an extra-strength OTC medication that combines 25 mg of diphenhydramine HCl with 500 mg of acetaminophen per caplet. It provides temporary relief from minor aches and pains, headaches, and sleeplessness. It is important to carefully read the labels and warnings on the package, as Tylenol PM contains acetaminophen, which can cause severe skin reactions and liver damage if not used as directed.
ZzzQuil is an OTC sleep aid from the makers of Vicks, designed to help with occasional sleeplessness. It offers a range of products, including PURE Zzzs Sleep Supplements in the form of gummies or liquids, containing melatonin, ashwagandha, or valerian root. ZzzQuil is intended for short-term use and should be taken for no longer than two weeks at a time.
While OTC sleep aids can be helpful for occasional sleeplessness, it is important to prioritize healthy sleep habits and consult a healthcare professional for guidance on long-term solutions or if sleep difficulties persist.
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Prescription sleep aids, e.g. amitriptyline
Prescription sleep aids, such as amitriptyline, are often used to help people with insomnia or other sleep disorders. Amitriptyline is a medication typically used to treat depression, but it is frequently prescribed off-label to treat insomnia, especially when it co-occurs with symptoms of depression, pain, or anxiety. It is available as a tablet in several strengths, with doses ranging from 10 to 25 mg per day for insomnia treatment, while higher doses are used for depression treatment.
While amitriptyline can be an effective sleep aid, it is important to consider the potential side effects, which include daytime sleepiness, grogginess, and clumsiness. Additionally, there is a lack of evidence regarding its effectiveness in treating insomnia, and it may only mask the underlying problem rather than addressing the root cause. Furthermore, amitriptyline can interact with other medications, so it is crucial to discuss all your symptoms and current medications with your doctor before starting this treatment.
Amitriptyline is often chosen as a sleep aid because it is not habit-forming like some other medications used for insomnia, such as diazepam (Valium). It is also an older medication that is available as a generic, making it a more inexpensive option compared to newer sleep aids. The dosage of amitriptyline for sleep will depend on various factors, including age, other medications, medical conditions, and drug cost. Typically, adults are prescribed doses between 50 and 100 milligrams, while adolescents and older adults may require lower dosages.
If you are considering amitriptyline as a sleep aid, it is essential to consult your doctor or healthcare provider. They can help determine if amitriptyline is suitable for you, monitor for any side effects, and adjust the dosage as needed. Additionally, they can provide guidance on alternative treatments or medication options if amitriptyline is not the best fit for your specific situation.
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Lifestyle changes, e.g. avoiding screens before bed, exercising, and establishing a bedtime routine
Lifestyle changes can significantly improve your sleep quality. Here are some suggestions:
Avoid screens before bed
Using electronic devices that emit blue light before bed can negatively impact your sleep. Studies have linked the use of devices with screens before bed to increased sleep latency, or the amount of time it takes to fall asleep. Additionally, the bright light from screens can suppress the production of melatonin, a natural hormone that helps you feel tired and ready for sleep. To mitigate this, you can use your device's nighttime mode, which reduces blue light emissions and brightness. Alternatively, you can invest in blue-light-blocking glasses to shield your eyes from the emissions.
Exercise
Exercising is a great way to improve your sleep. Moderate aerobic exercise increases slow-wave sleep, which refers to deep sleep when the brain and body rejuvenate. Exercise also helps stabilize your mood and decompress your mind, aiding in the natural transition to sleep. Aim for at least 30 minutes of moderate aerobic exercise to see a difference in sleep quality. However, listen to your body, as some people find that exercising too late in the day interferes with their sleep. Try to exercise at least 1 to 2 hours before bedtime to give your brain time to wind down.
Establish a bedtime routine
A bedtime routine is a set of activities performed in the same order every night before bed. This routine helps create habits that signal to your brain that it's time to sleep. Your routine could include turning off screens, meditating, or reading a simple book outside the bedroom with soft lamp light, or adjusting your bedroom environment. Decide on a bedtime that fits your schedule and stick to it every day. Following a consistent sleep schedule helps train your brain to naturally feel tired at bedtime.
Other tips
Some other tips to improve your sleep include maintaining a sleep-friendly environment with the right amount of lighting and temperature. You can also try journaling or reading before bed to help sort out thoughts and feelings.
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Supplements, e.g. melatonin, magnesium, and CBD
Sleep is critical for good health, but many people struggle to get a good night's rest. Sleep aids can be useful for occasional sleepless nights, but they are not meant to be taken long-term as they can be addictive and cause side effects. If you are experiencing insomnia, it is best to consult a doctor before taking any sleep aids.
Melatonin
Melatonin is a hormone that is naturally released in the brain four hours before we feel a sense of sleepiness. It is triggered by the body's response to reduced light exposure. However, exposure to unnatural light from phones, laptops, or TVs can prevent its release, making it difficult to fall asleep. Melatonin supplements are available over the counter and can help with sleep. The recommended dosage is between 100 and 300 milligrams before bedtime. It is important to note that melatonin supplements are unregulated, so the dosage and ingredients may vary between manufacturers.
Magnesium
Magnesium is a mineral that plays an important role in sleep regulation. Studies have shown that magnesium supplements may improve sleep quality, especially in older adults and individuals with restless leg syndrome. The recommended daily intake is 310-420 milligrams for adults, with higher requirements for men. Magnesium can be found in foods such as nuts and leafy greens, but supplements may be necessary for some individuals. However, excessive magnesium intake can lead to negative side effects, so it is important to consult a doctor before taking supplements.
CBD
Cannabidiol (CBD) is a compound found in marijuana and hemp plants that does not produce a high. CBD has been shown to reduce anxiety and improve sleep within a month of use. The recommended dosage is between 25 and 175 milligrams per day. While generally considered safe, CBD may cause side effects such as nausea and tiredness in some individuals.
While these supplements may be beneficial, it is important to remember that individual experiences may vary. Consulting a healthcare professional before starting any new supplement is always recommended.
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Frequently asked questions
Some natural sleep aids include melatonin, valerian, chamomile tea, passionflower tea, magnesium supplements, and tart cherry juice.
Some non-natural sleep aids include Benadryl, Advil PM, Tylenol PM, ZzzQuil, and Unisom.
It is important to develop a bedtime routine. This can include drinking a glass of warm milk, taking a bath, or listening to calming music. You should also avoid bright lights from your phone or laptop before bed, as this can interfere with your sleep.
Sleep aids can cause grogginess and a "hangover effect" that can impact your ability to drive or work the next day. They can also be habit-forming and lose their effectiveness over time. Natural sleep aids such as melatonin and valerian can also cause side effects like morning anxiety, headaches, and stomachaches.
