A Closer Look at Natural Sleep Aids: Which Ones Work?
Sleep is a critical part of our daily lives. When facing difficulty with getting the recommended amount of sleep, often the simplest solution is to try a natural sleep aid. These remedies can range from herbs, to specific food, to over-the-counter solutions. However, it can be difficult to know which natural sleep remedies are proven to be effective.
This article is a closer look at the variety of natural sleep aids, examining which are proven to be effective, as well as safety and potential side effects. Armed with this knowledge, it will be easier to choose which of the variety of natural sleep remedies work best for you.
No matter the cause of difficulty in sleeping, there is a natural sleep aid that can help. This article will provide detailed information to make an informed decision about which natural remedies are the most effective, and come without the risk of adverse side effects.
Herbal Supplements
Herbal supplements are typically derived from plants, and often available in capsule form for ingestion. They range from common herbs to more unique ones, such as valerian root. Valerian root is the most common herbal supplement taken for sleep aid, and evidence supports its ability to reduce the amount of time it takes to fall asleep and increase the duration of a good night’s sleep.
Other herbal supplements often taken for sleep aid include hops, chamomile, lemon balm, and passionflower. Hops and chamomile are generally considered to be safe, although lemon balm should be taken with caution, as it can interact with certain medications. Passionflower should not be taken while pregnant or breastfeeding.
Food and Dietary Changes
Changing your diet or eating particular foods before bedtime can help to promote relaxation, reduce stress, and help the body to adjust to its sleep/wake cycle for improved sleep quality.
Foods rich in magnesium and calcium, such as nuts, whole-grains, fish, and dark, leafy greens can help to relax the body and decrease stress hormones. Eating high protein snacks such as cottage cheese or Greek yogurt, and avoiding processed, sugary foods can help to keep blood sugar levels stable, and may help improve overall sleep quality.
Alcohol and caffeine should also be avoided before or around bed time, as they can cause restlessness and make it more difficult to obtain a full night’s rest.
Over-the-Counter Medication
Over-the-counter medications, such as Sominex, Unisom, and Benadryl are all taken to provide short-term relief from difficulty sleeping. They generally contain an antihistamine, similar to those found in allergy medications, which bind to the same receptors in the brain, helping the body to relax and become drowsy.
These medications typically contain active ingredients such as Diphenhydramine, Doxylamine, and Domperidone, which belong to a class of medications referred to as antihistamine H1 antagonists. Although these medications can be effective in helping achieve a good night’s rest, they can also cause mild side effects, such as dry mouth, dizziness, and next day fatigue.
For those that suffer from chronic difficulty in sleeping, over-the-counter medications should only be taken for short periods, as it is not recommended to take them for longer than two weeks.
Safety and Potential Side Effects
- Research any natural ingredients or supplements before taking them
- Avoid combinations of different sleep medications
- Do not take natural sleep aids if pregnant or breastfeeding
- Be aware of potential interactions with other medications
- Do not take over-the-counter medications for more than 2 weeks
- Always consult a doctor if sleeping difficulties persist
Conclusion
When taken properly and under proper guidance, natural sleep aids can be a safe and effective way to improve sleep quality. With the right combination of dietary changes, herbal supplements, and over-the-counter medications, it will be easier to decide which natural sleep remedies work best for your particular needs.