Sleep Aids & Remedies
Insomnia is the inability to fall asleep or to stay asleep. More than 30 percent of us suffer occasional periods of insomnia, according to the Mayo Clinic. Lack of sleep has a negative impact on our health, cognitive functions, emotional well-being and enjoyment of life. Although several prescription medications are available, most health care providers will only prescribe them as a last resort. Most people find relief from insomnia with lifestyle changes and simple sleep aids and remedies.
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Antihistamines
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Most over-the-counter sleep aids contain antihistamines. They make you sleepy by blocking histamine, a protein produced in the body. One function of histamine is that it creates a feeling of alertness. The two most commonly used antihistamines in OTC sleep aids are diphenhydramine, which is found in Sominex and Nytol, and doxylamine, which is found in Unisom. The Mayo Clinic warns that before using products such as these, it is important to rule out any serious underlying causes for insomnia.
Melatonin
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Melatonin is a hormone that regulates the human sleep cycle. Exposure to light decreases melatonin production in the brain, so that most people naturally feel more alert during the day and sleepy at night. Synthetic melatonin can be purchased in most health food stores as an aid in recovering from jet lag or adjusting to shift work, according to the Mayo Clinic. However, the product is not as effective as a sleep aid for occasional insomnia, and some people report side effects. Melatonin is not recommended for pregnant women, nursing mothers, children or adolescents.
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Sleep Hygiene
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Certain behaviors, referred to as sleep hygiene, are routinely recommended to insomnia sufferers. Such behaviors include going to bed and rising on the same schedule every day, using the bedroom only for sleep and sex, ensuring your bed is adequately comfortable, keeping nighttime temperature comfortably cool and creating a bedtime ritual that will signal both mind and body that it is time to sleep. The latter could include such activities as listening to gentle music, reading or engaging in prayer.
Relaxation
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The physical discomfort and mental turmoil associated with stress are sometimes to blame for occasional sleeplessness. Getting at least 30 minutes of exercise at least 5 hours before bedtime can help reduce the effects of stress and allow more restful sleep, according to the Mayo Clinic. Other suggested relaxation techniques include enjoying a warm bath or a massage before bed. Practices such as deep breathing and yoga also diminish stress and promote healthy sleep.
Dietary Changes
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Although enjoying a light snack is fine, avoid heavy meals just before bed. Caffeine, found not only in coffee and tea, but also in chocolate and some soft drinks, can interfere with the ability to sleep if ingested after lunchtime. While alcohol can cause drowsiness, it too should be avoided because it is known to interrupt restful sleep.
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