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Sleep Aids

Natural Sleep Aids That Help You to Get A Good Night's Sleep

Natural Sleep Aids: Good Night; Sleep Tight

If you’re feeling run down and stressed by lack of sleep, don’t despair. Sleep deprivation is a serious problem (learn more about Insomnia here); but there are sleep aids available.

First try some of the simple lifestyle changes below. If these don’t do the trick, seek medical help. You, and your loved ones, will be glad you did.

Some Simple Sleep Aids

Habits, by definition, are difficult to change; but once you’ve made the effort and been successful, you may be surprised that you don’t even miss your previous less healthy lifestyle.

In the case of true addictions like alcohol and nicotine, the change may be extremely difficult; so be extra kind to yourself while you struggle with withdrawal and don’t give up. Get support if you need it. Do it for you – and for your loved ones.

Daytime Habits that Support a Better Night’s Sleep

There are several steps you can take to support your body’s internal clock so that it is ready for sleep when you retire.

Keep regular hours for sleep. Even on your days off from work, rise and retire at roughly the same time.

Avoid napping during the day. If you just can’t stay awake the entire day, limit your nap to a half hour and make it as early in the day as possible.

Expose yourself to bright light or sunlight as soon as you rise to signal your internal clock that it is time to awake.

Regular exercise is a great sleep aid: as little as 20 or 30 minutes a day, helps prepare your body for a good restorative sleep. Take your exercise in the morning or afternoon. If you can only find time in the evening, finish at least two hours before you retire.

Exercise stimulates the body and aerobic exercise shortly before bedtime makes it harder to fall asleep.

Have your blood iron level checked. If it is low, a simple iron supplement may help you sleep better.

Avoid caffeine, especially late in the day. Many people who switch to decaf report that they lose their taste for caffeine.

They can immediately tell when the waitress has made a mistake. The coffee just doesn’t taste right.

Don’t eat a heavy meal or drink a lot of fluids within two hours of retiring. A heavy meal can cause indigestion and exacerbate acid reflux, both of which will disturb your sleep. Excess fluids will interrupt your sleep and force you out of bed for trip(s) to the bathroom.

The physical activity signals your body clock that sleep is done for the night.

If you make it routine to imbibe alcoholic beverages before bedtime, you will find it increasingly difficult to get back to sleep as your body’s timekeeper logs the nighttime potty trips.

While it is counterproductive to eat a heavy meal before sleep, certain foods contain the sleep aid, typtophan. A light snack of tryptophan-containing food before bedtime may help you fall asleep.

Tryptophan helps the brain produce serotonin, nature’s own sedative. Best food sources of tryptophan are turkey, peanuts, cottage cheese, yogurt, ice cream, chicken, cashews, soy beans, tuna and milk.

I’ve left the toughest for last.

If you have a dependency on nicotine or alcohol that is wreaking havoc with your body’s ability to sleep, you probably know that you would not only sleep better without them but also would improve your overall health and avoid diseases linked to their use.

However, “Just stop” is easier said than done.

You may find that adding the activities above to your daily routine uses up time you would otherwise have spent drinking alcohol or smoking cigarettes.

If so, look for other healthy diversions to keep your hands off that drink or smoke: a relaxing hobby; meditation or prayer; writing down the day’s anxieties and concerns and then dismissing them from your mind; making a to-do list to be addressed tomorrow and again dismissing the to-dos from your mind.

If you can’t lick your dependencies on your own, seek out a support group or medical specialist for help.

A Sleep Environment Conducive to a Good Night’s Sleep

Make sure your bed is large enough and as comfortable as possible. Neck support or extra pillows to place alongside your body or to hug may help. Reserve this nice comfy oasis for sleep and intimacy.

Don’t eat in bed or watch violent or loud TV shows. Don’t bring work or bills to be paid to bed. Put them on that to-do list for tomorrow, when you can address them fresh and refreshed.

Make your bedroom peaceful and comfortable. If ambient noise disturbs your sleep, get a white noise machine or place a bubbling fountain in the room or outside the window.

Get blackout curtains if the sun rises before you do or street and car lights shine through your bedroom windows.

Remember, light signals your body’s clock that it is time to wake up.

Turn your alarm clock so that you can’t see the time while lying down. Catching a glimpse of the time when you are tossing and turning to get to sleep adds to your anxiety.

Adopt some relaxing bedtime rituals to signal your body that it is time to slow down: a warm bath, a cup of herbal tea, some soft music, relaxation or guided imagery programs, meditation/prayer.

When Sleep Still Won’t Come

If you decide to try OTC sleep aids or dietary/herbal supplements, be sure to check with your doctor first. There are contraindicating conditions for many of these remedies. As well, they may conflict with prescribed medications you are taking.

The most common OTC sleep aids contain antihistamines to make you drowsy. They stay in the system a long time and can cause daytime drowsiness.

Other common side effects of OTC sleep medications include dizziness, forgetfulness, constipation, urinary retention, blurred vision, and dry mouth and throat. The extended use of OTC sleep aids can exacerbate insomnia, and is not recommended.

Most experts today recommend medications for insomnia only as a last resort after behavioral techniques and lifestyle changes have not been effective. Extended use of sleep medications often makes insomnia worse over the long term. Prescription sleep medications can be habit forming and often do not treat the specific cause of the insomnia.

Dietary Supplements That Can Help You Sleep

Some insomnia sufferers find relief with Melatonin, which is a hormone associated with the regulation of sleep and wakefulness. It is slow acting sleep aid and should be taken early in the evening. Most medical authorities do not recommend melatonin for the treatment of chronic insomnia.

Tryptophan , mentioned previously, and 5 HTP (5-hydroxytryptophan) are natural sedatives and sleep aids, precursors to chemicals the brain uses to make serotonin.

Serotonin is a neurotransmitter that influences the regulation of sleep, temperature, endocrine levels, mood and behavior.

Tryptophan supplements were banned by the FDA in 1989, after a contaminated shipment caused an outbreak of myalgia, but are now available once again.

5-HTP has replaced tryptophan as a sleep aid on many health-food store and drugstore shelves. Like tryptophan, 5-HTP is converted to serotonin in the brain.

Side effects of 5-HTP are unusual but include: nausea, vomiting, and difficulty breathing.

High doses of 5-HTP can cause agitation, fast heart rate, a boost in blood pressure—and in rare cases, coma and even death. Combining it with an antidepressant, any other drug that affects serotonin levels, or “herbal antidepressants” such as St. John’s Wort can also cause similar side effects.

GABA (Gamma Aminobutyric Acid) has been used by bodybuilders for several decades to decrease body fat percent and increase lean muscle mass. The body’s naturally occurring GABA stimulates the pituitary gland to secrete HGH (Human Growth Hormone).

GABA is a neurotransmitter which inhibits the number of neurons firing in the brain and is often referred to as “the brain’s natural calming agent”.

Interestingly, barbiturates and benzodiazepines – the most frequently prescribed sleep drugs – work by stimulating the brain’s GABA receptors to induce relaxation.

People who use GABA as a sleep aid often report restorative sleep with no drugged morning aftereffect, as well as very vivid and sensual dreams. If they do awake during the night, they find it easy to fall back to sleep.

Thus far the only reported side effects have been a "flush" or tingling in the face and neck, as well as an increased heart rate shortly after taking GABA which quickly returns to normal.

After prolonged use, some users experience positional vertigo (dizziness upon standing up too quickly). The vertigo disappears gradually after cessation of taking GABA.

Various herbal remedies have been used as sleep aids to treat insomnia. Their safety and efficacy have not been established and they should be used with caution. The most popular are valerian root, kava kava, chamomile, lemon balm, St. John’s Wort, and passionflower.

Prescription Sleep Aids

When all else fails and no correctible medical condition (like sleep apnea) can be found to cure one’s insomnia, your doctor may recommend prescription sleep aids.

Hypnotics (sedatives, minor tranquilizers, and anti-anxiety drugs) are the most commonly prescribed medications for insomnia. Commonly prescribed hypnotics include: benzodiazepines (common names include: Dalmane, Klonopin, Doral, Halcion, Ativan, Xanax, Restoril, Serax, Centrax, ProSom, and Rohypnol); non-benzodiazepines (common names include: Ambien, Lunesta, Sonata, and Imovane); and antidepressants (common names include: Desyrel and Trazadone).

The non-benzodiazepines are believed to be more effective and associated with a lower risk of abuse and dependence than benzodiazepines. As well, there have been fewer reported side effects for non-benzodiazepines compared to benzodiazepines.

According to the The Journal of the American Board of Family Practice, sleep medications should be used for a short period (2 to 4 weeks) and intermittently, based on your body’s return to an acceptable sleep cycle.

This article is for informational purposes only and is not meant to be taken as medical advice.

 

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