Gina Johnson
Sleep disturbances are common, with 50 to 70 million people in the United States experiencing chronic sleep issues. There are various over-the-counter and prescription medications available to help with sleep, as well as natural remedies and lifestyle changes that can improve sleep quality. Over-the-counter sleep aids often contain antihistamines, which can cause drowsiness, but it's important to consult a healthcare professional before taking any sleep aids as they may interfere with other medications. Natural remedies such as melatonin supplements, warm milk, chamomile tea, and tart cherry juice are also recommended by some experts. Prescription medications like Rozerem, Belsomra, and Z-drugs are typically used for short-term relief and carry risks of side effects and dependency. It's important to discuss these options with a doctor to determine the best course of treatment for your specific condition.
| Characteristics | Values |
|---|---|
| Non-drug treatments | Behavioural changes, such as reducing exposure to unnatural light, drinking warm milk, drinking chamomile tea, drinking tart cherry juice, and exercising |
| Natural supplements | Melatonin, valerian, and tart cherry juice |
| Over-the-counter sleep aids | Melatonin supplements, sleeping pills, and liquids |
| Prescription sleeping pills | Benzodiazepines, Z-drugs, Zolpidem, Zaleplon, Eszopiclone, Ramelteon, and Suvorexant |
| Prescription medicines for other conditions | Antidepressants, antipsychotics, and anticonvulsants |
| Stimulants | Caffeine |
| Depressants | Sodium oxybate |
| Therapy | Cognitive behavioural therapy (CBT), orofacial therapy, and light therapy |
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What You'll Learn
- Natural remedies: Melatonin, valerian, chamomile tea, and tart cherry juice can aid sleep
- Prescription pills: Sleeping pills can be addictive and are not recommended long-term
- Non-drug treatments: CBT can help change thoughts and behaviours that keep you awake
- Light exposure: Blue light from phones and laptops can prevent sleep. Use a flashlight at night instead
- Exercise: Moderate aerobic exercise boosts nourishing slow-wave sleep, but don't do it too close to bedtime
Natural remedies: Melatonin, valerian, chamomile tea, and tart cherry juice can aid sleep
Natural remedies are often sought after by those who experience sleeping conditions. Some natural sleep aids include melatonin, valerian, chamomile tea, and tart cherry juice.
Melatonin is a hormone that your body produces naturally to promote sleep. Melatonin supplements are growing in popularity, with 3 million Americans using them in 2012. If you are experiencing insomnia, jet lag, or need to adjust your sleep schedule, you may want to try melatonin. It is recommended to take 1 to 3 milligrams of melatonin two hours before bedtime. Melatonin supplements may be taken nightly for one to two months, but if they are not helping after one to two weeks, you should stop using them. It is important to note that melatonin should not be taken if you are pregnant or breastfeeding, or if you have an autoimmune disorder, seizure disorder, or depression.
Valerian is an herb that is believed to aid relaxation and sleep. It is available as an over-the-counter supplement, but it is important to check with your healthcare provider before taking it as it can interfere with other medications.
Chamomile tea is another popular natural sleep aid. Chamomile is an herb with small, daisy-like flowers and is considered to be 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 that it has not been mixed with other teas that contain caffeine. Chamomile can also be applied to the skin to treat itching, burns, wounds, and eczema, or used as a mouthwash for mouth or throat inflammation.
Tart cherry juice may also help promote better sleep. It contains tryptophan and has been shown to increase melatonin levels in the body. It is recommended to drink tart cherry juice after a meal of sleep-supporting foods. If you are considering tart cherry juice, opt for juice without added sugar and be aware that it may have additional health benefits, such as improved muscle recovery.
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Prescription pills: Sleeping pills can be addictive and are not recommended long-term
While prescription sleeping pills can help you get some sleep, they are not recommended for long-term use due to the risk of addiction and side effects. Sleeping pills are typically prescribed for short-term relief only.
Sleeping pills are associated with dependency and addiction issues. While over-the-counter pills are generally considered to have a lower risk, psychological dependence is commonly reported. Prescription sleeping pills, such as "z-drugs" (zolpidem, zaleplon, and eszopiclone), are often considered safer than benzodiazepines or barbiturates, which are less frequently prescribed due to their higher potential for addiction and substance use disorders. However, even z-drugs come with a substantial risk of dependency, even after short-term use as directed.
The process of recovering from sleeping pill addiction can be challenging and may require professional help. It is generally not recommended to quit sleeping pills cold turkey, as this can be unsafe and lead to uncomfortable withdrawal symptoms. Instead, individuals may need to gradually taper their medication under the supervision of a healthcare professional. Rehab facilities and outpatient care programs offer support for physical and psychological withdrawal symptoms, providing a safe and more comfortable process for individuals looking to overcome their addiction.
Sleeping pills should not be the first line of treatment for insomnia or other sleeping disorders. Non-drug treatments and behavioral changes are often all that is needed to improve sleep quality. Natural remedies, such as melatonin or valerian supplements, can also be effective in promoting sleep. Additionally, making lifestyle changes, such as reducing exposure to unnatural light before bed, limiting smartphone use, and avoiding alcohol, can all contribute to better sleep habits without the need for prescription medication.
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Non-drug treatments: CBT can help change thoughts and behaviours that keep you awake
Sleep is essential for our health and well-being, but many people struggle with falling and staying asleep. Insomnia, a common sleep disorder, is characterised by difficulty falling or staying asleep, resulting in non-restorative sleep that affects daytime functioning. While sleeping pills and supplements are often considered as solutions, they come with risks and side effects, and healthcare providers typically recommend non-drug treatments as the first line of defence.
Cognitive Behavioural Therapy for Insomnia (CBT-I) is a structured, evidence-based approach that addresses the connection between thoughts, behaviours, and sleep. CBT-I helps individuals identify and challenge unhelpful thoughts and beliefs about sleep, which often contribute to insomnia. For example, prior experiences of insomnia may lead to excessive time in bed, creating a frustrating cycle of sleeplessness. CBT-I helps break this cycle by promoting more constructive thoughts and behaviours conducive to restful sleep.
During CBT-I, a trained therapist guides patients through a series of behavioural changes. This includes identifying and eliminating habits that were initially intended to improve sleep but have become ineffective or even detrimental. Additionally, CBT-I focuses on reducing sleep-related worry and other sources of arousal that interfere with sleep. Relaxation techniques, such as breathing exercises, are often incorporated to help individuals manage racing thoughts and tension that accompany sleeplessness.
Meditation is another important component of CBT-I, teaching individuals to focus their attention and reduce stress, anxiety, and tension. Meditation practices can also involve movement, such as yoga and tai chi, further promoting physical and mental relaxation. CBT-I also educates individuals about good sleep hygiene, encouraging practices that support sleep while eliminating those that hinder it. This includes addressing the impact of diet, exercise, and sleeping environment on sleep quality.
Overall, CBT-I empowers individuals to address the thoughts and behaviours that contribute to insomnia, providing them with tools to improve their sleep and overall well-being. By challenging unhelpful beliefs and promoting constructive habits, CBT-I offers a drug-free approach to managing insomnia and improving sleep hygiene.
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Light exposure: Blue light from phones and laptops can prevent sleep. Use a flashlight at night instead
Light exposure plays a significant role in influencing our sleep patterns. Blue light, a wavelength of light often emitted by electronic devices and artificial lights, can impact our sleep cycles and overall sleep quality. The screens of electronic devices such as smartphones, computers, tablets, and televisions emit blue light, which disrupts our natural sleep cycles.
Research indicates that a majority of individuals use electronic devices within an hour of going to bed, leading to unsatisfactory sleep. Blue light exposure close to bedtime can confuse the brain by signaling daytime alertness, suppressing the release of melatonin, a crucial sleep-regulating hormone. Darkness triggers melatonin production, while blue light exposure delays it, disrupting the natural sleep preparation process.
To mitigate the negative impact of blue light on sleep, it is recommended to limit blue light exposure, especially from electronic devices, in the evening hours. This can be achieved by reducing screen time before bed or using blue light filters. Additionally, using a flashlight instead of turning on bright lights at night can minimize visual disruption and support better sleep preparation.
While blue light can negatively impact sleep, it is important to recognize that it also has positive effects. Strategically timed blue light exposure can be beneficial for individuals with certain sleep disorders, as it can influence alertness, hormone production, and sleep cycles. Blue light exposure has been linked to improved cognitive performance, increased alertness, and reduced reaction times, which can be advantageous in specific contexts.
Overall, managing light exposure, especially blue light, is crucial for maintaining healthy sleep habits. By reducing blue light exposure in the evening and opting for flashlights instead of bright lights at night, individuals can support their natural sleep cycles and improve sleep quality.
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Exercise: Moderate aerobic exercise boosts nourishing slow-wave sleep, but don't do it too close to bedtime
Exercise can be a great natural way to improve your sleep. Moderate aerobic exercise, in particular, has been shown to increase the amount of nourishing slow-wave sleep you get. Slow-wave sleep refers to deep sleep, where the brain and body have a chance to rejuvenate. Engaging in at least 30 minutes of moderate aerobic exercise may improve your sleep quality that same night.
However, the timing of your exercise is important. Aerobic exercise releases endorphins, which are chemicals that can keep people awake. It can also raise your core body temperature, signalling to your body that it's time to get up and start the day. Therefore, it's recommended to avoid exercising within two hours of bedtime to give your body enough time to wind down.
The impact of exercise on sleep is influenced by various factors, including personal attributes such as age, sex, fitness level, and sleep patterns. The specifics of the exercise regimen are also important, such as whether it's acute or consistent, the intensity and duration, and whether it's performed indoors or outdoors.
While exercise can be a great way to improve sleep, it's not the only strategy. Other natural remedies include drinking warm milk, chamomile tea, or tart cherry juice. These drinks don't have negative side effects or drug interactions, and they may help you relax and prepare for sleep. Additionally, it's important to avoid looking at your phone or turning on bright lights if you wake up during the night, as the light can interfere with your sleep.
If you're struggling with a sleeping condition, it's important to talk to your healthcare provider. They can help determine the underlying causes and suggest appropriate treatments or lifestyle changes to improve your sleep.
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Frequently asked questions
Some natural sleep aids include melatonin supplements, warm milk, chamomile tea, and tart cherry juice. 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, which is why it's important to avoid screens and bright lights before bed.
OTC sleep aids often contain antihistamines, which can make you drowsy. Melatonin and valerian are also available as supplements in pharmacies. However, you should consult a healthcare professional before taking any OTC medications or supplements as they can interfere with other medications.
Prescription sleep aids include Z-drugs such as zolpidem, triazolam (Halcion), and temazepam. Doctors may also prescribe doxepin (Silenor), suvorexant (Belsomra), and ramelteon (Rozerem). These medications are typically for short-term use as they carry risks of side effects, misuse, and dependency.
Besides medication, there are many behavioural changes and good sleep habits that can improve your sleep. These include exercising, reading something boring, and cognitive behavioural therapy to address stressors. It's also important to practice good sleep hygiene by limiting screen time and avoiding bright lights before bed.
