12 Remedies for Better Sleep
Between work, kids and aging parents, there’s plenty to keep most of us awake at night. And all that tossing and turning can ruin your health. But rest easy. Lifescript Pharmacist Suzy Cohen has 12 remedies that’ll help bring on the zzz’s...
It’s 2 a.m. and you’re still awake. You’ve tried reading, watching TV, maybe even downed a cocktail or two – nothing works.
Sound familiar?
Whether you’re sleepless in Seattle, St. Louis or Salem, it’s not just a matter of not feeling rested. Without enough sleep, you’re likelier to gain weight, eat unhealthy food, smoke and skip exercise.
Read on for effective remedies that can help you wake up refreshed. As always, check with your doctor before using any of these.
Sound familiar?
Whether you’re sleepless in Seattle, St. Louis or Salem, it’s not just a matter of not feeling rested. Without enough sleep, you’re likelier to gain weight, eat unhealthy food, smoke and skip exercise.
Read on for effective remedies that can help you wake up refreshed. As always, check with your doctor before using any of these.
Over-the-Counter (OTC) Sleep Aids
Sleep Remedy 1: Nytol or Sominex (Diphenhydramine)
These two popular remedies contain antihistamine, an ingredient usually taken for allergies to relieve sneezing, itchy eyes and other allergy symptoms. The active ingredient – diphenhydramine – also makes you sleepy, which is why the Food and Drug Administration (FDA) approved them as sleep aids.
Who’s it for? People who worry about getting addicted to prescription drugs. They don’t require a doctor’s visit and are often cheaper.
Watch out: Side effects include dry mouth, constipation, urinary retention (especially in men with an enlarged prostate) and blurred vision.
They also can cause headaches and daytime dizziness.
Really watch out: Severe headaches and dangerous blood pressure spikes can occur with some monoamine oxidase [MAO] inhibitor antidepressants.
Don’t combine these OTC drugs with other sedatives or with alcohol.
Sleep Remedy 1: Nytol or Sominex (Diphenhydramine)
These two popular remedies contain antihistamine, an ingredient usually taken for allergies to relieve sneezing, itchy eyes and other allergy symptoms. The active ingredient – diphenhydramine – also makes you sleepy, which is why the Food and Drug Administration (FDA) approved them as sleep aids.
Who’s it for? People who worry about getting addicted to prescription drugs. They don’t require a doctor’s visit and are often cheaper.
Watch out: Side effects include dry mouth, constipation, urinary retention (especially in men with an enlarged prostate) and blurred vision.
They also can cause headaches and daytime dizziness.
Really watch out: Severe headaches and dangerous blood pressure spikes can occur with some monoamine oxidase [MAO] inhibitor antidepressants.
Don’t combine these OTC drugs with other sedatives or with alcohol.
Sleep Remedy 2: Unisom (Doxylamine)
Doxylamine is another over-the-counter anti-allergy medication that may send you to the land of Nod. It’s sold over the counter as a sleep aid, but it’s also in other cold/allergy products, including Nyquil. Like Nytol and Sominex, doxylamine blocks the action of acetylcholine and histamine chemicals.
Who’s it for? People concerned about drug addiction, who don’t have a doctor and/or who can’t afford prescription medication. It may be ideal for those who suffer from both allergies and insomnia.
Watch out: Doxylamine can cause side effects, including dry mouth, constipation, urinary retention and blurred vision. And men with an enlarged prostate should avoid it.
Doxylamine is another over-the-counter anti-allergy medication that may send you to the land of Nod. It’s sold over the counter as a sleep aid, but it’s also in other cold/allergy products, including Nyquil. Like Nytol and Sominex, doxylamine blocks the action of acetylcholine and histamine chemicals.
Who’s it for? People concerned about drug addiction, who don’t have a doctor and/or who can’t afford prescription medication. It may be ideal for those who suffer from both allergies and insomnia.
Watch out: Doxylamine can cause side effects, including dry mouth, constipation, urinary retention and blurred vision. And men with an enlarged prostate should avoid it.
Prescription Sleep Aids
Depending how long it’s been since you’ve had a good night’s rest, your doctor might recommend a sleeping pill. (Don’t mix any of these drugs with alcohol as it may worsen side effects.)
Sleep Remedy 3: Ambien CR
This popular prescription medication works in two phases: The first releases the drug immediately to help you fall asleep quickly; the second releases slowly over the next seven hours to help you stay asleep.
Ambien (zolpidem tartrate) increases a sleep hormone in your brain called GABA (gamma-aminobutyric acid). With more GABA hanging around, your racing brain slows down and you drift off.
Who’s it for? People who have trouble falling asleep, staying asleep or who wake up early. It usually begins working within 5 to 30 minutes.
Watch out: Ambien can be habit-forming, so if you’ve taken it nightly for a few weeks or more, you’ll have to wean off it slowly.
Don’t drink alcohol or take other sedatives; these drugs can enhance the side effects of the sleeping pill and slow heartbeat and breathing.
Really watch out: Never crush or chew the CR (controlled release) version of Ambien, as this will release the entire dose into the body at once, which can be lethal.
Unusual side effects – including hallucinations, amnesia and sleeping through eating, driving and other activities – have been reported in some people taking Ambien.
Depending how long it’s been since you’ve had a good night’s rest, your doctor might recommend a sleeping pill. (Don’t mix any of these drugs with alcohol as it may worsen side effects.)
Sleep Remedy 3: Ambien CR
This popular prescription medication works in two phases: The first releases the drug immediately to help you fall asleep quickly; the second releases slowly over the next seven hours to help you stay asleep.
Ambien (zolpidem tartrate) increases a sleep hormone in your brain called GABA (gamma-aminobutyric acid). With more GABA hanging around, your racing brain slows down and you drift off.
Who’s it for? People who have trouble falling asleep, staying asleep or who wake up early. It usually begins working within 5 to 30 minutes.
Watch out: Ambien can be habit-forming, so if you’ve taken it nightly for a few weeks or more, you’ll have to wean off it slowly.
Don’t drink alcohol or take other sedatives; these drugs can enhance the side effects of the sleeping pill and slow heartbeat and breathing.
Really watch out: Never crush or chew the CR (controlled release) version of Ambien, as this will release the entire dose into the body at once, which can be lethal.
Unusual side effects – including hallucinations, amnesia and sleeping through eating, driving and other activities – have been reported in some people taking Ambien.
Sleep Remedy 4: Sonata (zaleplon)
Sonata is in the same class of drugs as Ambien. It’ll help you fall asleep, but you may not stay asleep longer than you usually would. Also, Sonata isn’t a good choice if you wake up often during the night.
Who’s it for? Like Ambien, this drug is best for anyone who has trouble falling asleep. Sonata usually begins working within 15 to 30 minutes, but you may need to switch up your mealtimes while taking it: It’s not as effective if taken within two hours of eating a high-fat or heavy meal.
Watch out: Sonata can be habit-forming and may not be right for those with a history of mental illness, depression or suicidal thoughts; it’s also been tied to bizarre behavior.
Sonata is in the same class of drugs as Ambien. It’ll help you fall asleep, but you may not stay asleep longer than you usually would. Also, Sonata isn’t a good choice if you wake up often during the night.
Who’s it for? Like Ambien, this drug is best for anyone who has trouble falling asleep. Sonata usually begins working within 15 to 30 minutes, but you may need to switch up your mealtimes while taking it: It’s not as effective if taken within two hours of eating a high-fat or heavy meal.
Watch out: Sonata can be habit-forming and may not be right for those with a history of mental illness, depression or suicidal thoughts; it’s also been tied to bizarre behavior.
Sleep Remedy 5: Restoril (temazepam) and Xanax (alprazolam)
These older medications belong to a class of drugs called benzodiazepines, which include Valium (diazepam) and Ativan (lorazepam).
Although benzodiazepines do make you snooze, they alter the body’s normal “architecture” of sleep by skipping stage 4 of your sleep cycle (the deepest). So Restoril and Xanax won’t give you the rest you need.
They work by triggering the release of the sleep-promoting hormone GABA in the brain. Use them for just 7 to 10 days, because both are addictive.
Who’s it for? People who have trouble falling asleep, staying asleep or awaken early. These drugs usually begin working within 30 to 60 minutes.
Watch out: As mentioned above, benzodiazepines are addictive. They also tend to leave you with a morning “hangover” feeling and daytime fatigue.
As with other sleeping pills, don’t operate machinery, drive or combine benzodiazepines with other drugs, including alcohol.
These older medications belong to a class of drugs called benzodiazepines, which include Valium (diazepam) and Ativan (lorazepam).
Although benzodiazepines do make you snooze, they alter the body’s normal “architecture” of sleep by skipping stage 4 of your sleep cycle (the deepest). So Restoril and Xanax won’t give you the rest you need.
They work by triggering the release of the sleep-promoting hormone GABA in the brain. Use them for just 7 to 10 days, because both are addictive.
Who’s it for? People who have trouble falling asleep, staying asleep or awaken early. These drugs usually begin working within 30 to 60 minutes.
Watch out: As mentioned above, benzodiazepines are addictive. They also tend to leave you with a morning “hangover” feeling and daytime fatigue.
As with other sleeping pills, don’t operate machinery, drive or combine benzodiazepines with other drugs, including alcohol.
Sleep Remedy 6: Rozerem (ramelteon)
The drug Rozerem affects your brain’s “master clock,” the pineal gland. It mimics melatonin, our natural sleep hormone, which is released in the brain in response to darkness. Rozerem is stronger, so it causes you to fall asleep and to stay asleep longer.
Who’s it for? People who have trouble falling asleep or staying asleep or who awaken early. The drug usually begins working within 5 to 30 minutes.
Rozerem has one significant advantage over other prescription sleep aids: It’s not addictive and won’t lead to dependency.
Watch out: Don’t use Rozerem if you have severe liver damage, a history of alcoholism or take Luvox, a medication for obsessive-compulsive disorder.
Rozerem also may decrease testosterone and increase levels of prolactin, a hormone that stimulates milk production.
The drug Rozerem affects your brain’s “master clock,” the pineal gland. It mimics melatonin, our natural sleep hormone, which is released in the brain in response to darkness. Rozerem is stronger, so it causes you to fall asleep and to stay asleep longer.
Who’s it for? People who have trouble falling asleep or staying asleep or who awaken early. The drug usually begins working within 5 to 30 minutes.
Rozerem has one significant advantage over other prescription sleep aids: It’s not addictive and won’t lead to dependency.
Watch out: Don’t use Rozerem if you have severe liver damage, a history of alcoholism or take Luvox, a medication for obsessive-compulsive disorder.
Rozerem also may decrease testosterone and increase levels of prolactin, a hormone that stimulates milk production.
Sleep Remedy 7: Melatonin
Melatonin is the hormone that puts us to sleep and wakes us up in the morning. Synthetic melatonin supplements are preferred, because natural melatonin is extracted from the brains of cows, raising concern for mad cow disease.
Who’s it for?
Melatonin is a popular remedy for people who wake up too early. So it may be particularly useful if you want to sleep longer but are waking in the wee hours.
The hormone also seems to balance the immune system and studies suggest it may be helpful for those with multiple sclerosis and breast cancer.
Melatonin is the hormone that puts us to sleep and wakes us up in the morning. Synthetic melatonin supplements are preferred, because natural melatonin is extracted from the brains of cows, raising concern for mad cow disease.
Who’s it for?
Melatonin is a popular remedy for people who wake up too early. So it may be particularly useful if you want to sleep longer but are waking in the wee hours.
The hormone also seems to balance the immune system and studies suggest it may be helpful for those with multiple sclerosis and breast cancer.
Sleep Remedy 8: Valerian
If you can stand valerian’s horrible aroma and flavor, this herb may help you fall asleep faster and stay asleep through the night. It’s often found in sleep-enhancing herbal blends and supplements, so you may not even need to take it on its own or as a tea.
The herb may be a safer, gentler and non-addictive substitute for benzodiazepines like Xanax, Valium or Klonopin. (Valium has no relationship to valerian, by the way.
Who’s it for? Valerian may ease both anxiety and insomnia. Also, it’s been used to help withdrawal symptoms – tremors, anxiety, agitation – in those getting off addictive medications.
Watch out: Don’t use valerian with benzodiazepines, because it may enhance those drugs’ sedative effects.
If you can stand valerian’s horrible aroma and flavor, this herb may help you fall asleep faster and stay asleep through the night. It’s often found in sleep-enhancing herbal blends and supplements, so you may not even need to take it on its own or as a tea.
The herb may be a safer, gentler and non-addictive substitute for benzodiazepines like Xanax, Valium or Klonopin. (Valium has no relationship to valerian, by the way.
Who’s it for? Valerian may ease both anxiety and insomnia. Also, it’s been used to help withdrawal symptoms – tremors, anxiety, agitation – in those getting off addictive medications.
Watch out: Don’t use valerian with benzodiazepines, because it may enhance those drugs’ sedative effects.
Sleep Remedy 9: NutraMist Sleep Now
An OTC oral spray, NutraMist Sleep Now delivers a natural herbal blend into your mouth, which then travels to your bloodstream. It contains melatonin, valerian root, chamomile and green tea extract, among other herbs, to help you sleep better at night.
Who’s it for? People who want a drug-free alternative that isn’t habit-forming. Simply spray 6 squirts into your mouth 15 to 30 minutes before bedtime.
Watch out: Don’t operate machinery or attempt to drive after using NutraMist Sleep Now.
An OTC oral spray, NutraMist Sleep Now delivers a natural herbal blend into your mouth, which then travels to your bloodstream. It contains melatonin, valerian root, chamomile and green tea extract, among other herbs, to help you sleep better at night.
Who’s it for? People who want a drug-free alternative that isn’t habit-forming. Simply spray 6 squirts into your mouth 15 to 30 minutes before bedtime.
Watch out: Don’t operate machinery or attempt to drive after using NutraMist Sleep Now.
Sleep Remedy 10: Passion flower
Don’t be fooled by the name; this herb has nothing to do with sex. Passion flower acts as a mild sedative to ease restlessness, making it easier to fall asleep faster.
Many studies support passion flower’s tranquilizing properties. It’s also fantastic for a nervous stomach because it helps ease abdominal cramps and nausea caused by anxiety.
Passion flower has been linked to improvements in nerve pain, asthma, diarrhea and epilepsy. One study points to some anti-cancer benefits as well.
Who’s it for? Anyone who is anxious, nervous or high-strung. Because it may help stomach issues, the herb may be especially helpful for women with both painful menstruation and insomnia.
Watch out: Passion flower has the same risks as with other sleep aids.
Don’t be fooled by the name; this herb has nothing to do with sex. Passion flower acts as a mild sedative to ease restlessness, making it easier to fall asleep faster.
Many studies support passion flower’s tranquilizing properties. It’s also fantastic for a nervous stomach because it helps ease abdominal cramps and nausea caused by anxiety.
Passion flower has been linked to improvements in nerve pain, asthma, diarrhea and epilepsy. One study points to some anti-cancer benefits as well.
Who’s it for? Anyone who is anxious, nervous or high-strung. Because it may help stomach issues, the herb may be especially helpful for women with both painful menstruation and insomnia.
Watch out: Passion flower has the same risks as with other sleep aids.
Sleep Remedy 11: GABA
The hormone gamma-aminobutyric acid is also available in over-the-counter supplements and is widely sold at health-food stores. As an “inhibitory” chemical, it slows down bodily functions and the firing of nerve cells.
Who’s it for? Those with a sleep disorder (like chronic insomnia), anxiety or chronic pain.
Watch out: Don’t combine GABA with other sleep aids or alcohol.
The hormone gamma-aminobutyric acid is also available in over-the-counter supplements and is widely sold at health-food stores. As an “inhibitory” chemical, it slows down bodily functions and the firing of nerve cells.
Who’s it for? Those with a sleep disorder (like chronic insomnia), anxiety or chronic pain.
Watch out: Don’t combine GABA with other sleep aids or alcohol.
Sleep Remedy 12: Nondrug Options
You don’t need to take a pill, herb or hormone to get more and better sleep. Here are some other ways to reduce stress and anxiety and encourage soothing sleep-enhancing hormones:
You don’t need to take a pill, herb or hormone to get more and better sleep. Here are some other ways to reduce stress and anxiety and encourage soothing sleep-enhancing hormones:
- Massage reduces levels of cortisol, a hormone linked to stress.
- Yoga and meditation help relieve anxiety.
- Acupuncture can synchronize your body’s energy flow, reinstating a sense of balance.
- Teas made from herbs can encourage better sleep; consider adding a cup of brewed chamomile, passion flower, lemongrass or lavender to your bedtime ritual.
Connect with Us
Get more healthy food for thought – check out our posts o Plus, join the fun and conversation on Google+,Facebook, Twitter.
Get more healthy food for thought – check out our posts o Plus, join the fun and conversation on Google+,Facebook, Twitter.
Comments