Its an obvious conclusion that natural sleep aids are the best choice when you clearly considered the issue of sleep drugs as opposed to the safety of sleep herbs.
One caveat is that the ingredients of any natural sleep aid must be guaranteed to contain active ingredients. Such a sleep herb would be referred to as a pharmaceutical grade herb.
Natural sleep aids like valerian root, passion flower, jujube seed, l-theanine, melatonin, hops, l-tryptophan and 5-HTP are effective alternatives to prescriptive sleep medications. Sleep remedies that combine a number of these natural products and that use quality ingredients are especially effective.
The value of natural sleep aids even more apparent when considering the side effects of sleep drugs.
Why take natural sleep remedies instead of drugs? Side effects among prescriptive drugs vary depending on the drug. Side effects of benzodiazepines include anterograde amnesia [memory loss] and daytime drowsiness.2 Side effects of tricyclic antidepressants and antihistamines include urinary retention, dry mouth, constipation, cardiac toxicity, orthostatic hypotension [low blood pressure which can cause dizziness, weakness] and sexual dysfunction.3
Since March 2007 the FDA has required a stronger warning of the risks of prescriptionive sleep drugs: "severe allergic reaction, severe facial swelling, complex sleep-related behaviors, memory lapses, and hallucinations. Sleep behaviors may include sleep-driving, driving while not fully wake after ingestion of a sedative-hypnotic product, with no memory of the event ". 4
Types of natural sleep remedies
As mild sedatives, they allow one to relax and fall sleep with easily different breaths.
Melatonin is a hormone that is usually secreted by the pineal gland in the brain in response to darkness.
L-tryptophan and 5-HTP are produced in the body and brain, produced in serotonin and melatonin. When taken as a nutritional supplement they force the body & # 39; s production of these brain Serotonin is referred to as the body & # 39; s tranquilizing neurotransmitter, and melatonin the body & # 39; s sleep hormone.
Calcium and magnesium are essential for muscle relaxation. Chromium (a component of the insulin molecule) deficiency may cause unstable blood sugar during the night, which can in turn cause to to wake during the night.
Stress reducing herbs also help relieve insomnia
Called adaptogens, these herbs in combination with natural sleep remedies (sedating herbs ) are very effective against insomnia.
Do not forget sleep hygiene
Healthy sleep also depends on good sleep hygiene. Good sleep habits include:
- Sleep in a dark room
- Keep it cool (65 - 70 degrees F)
- Be regular. That is, get to bed at the same time every night. Before 11 PM is best.
- Reserve the bedroom for sleeping. Do not watch television in bed.
- Exercise daily (another stress reliever).
- Eliminate caffeine and sugar from your diet as much as possible. Both of these raise stress hormones in the body.
- Do not smoke. Smoker & # 39; s are more likely to have insomnia.
References:
1. Attele, Anoja S., DDS, Xie, Jing-Tian MD, Yuan, Chun-Su, MD Treatment of Insomnia: An Alternative Approach Alternative Medicine Review. Volume 5, Number 3, 2000, pp. 249-59.
2. Walsh JK, Benca RM, Bonnet M, et al. Insomnia: Assessment and management in primary care. Am Family Physician 1999; 59: 3029-3038.
3. Sharpley AL, Cowen PJ. Effect of pharmacologic treatments on the sleep of depressed patients. Biol Psychiatry 1995; 37: 85-88.
4. http://www.fda.gov/ForConsumers/ConsumerUpdates/ucm101557.htm
