How to Choose an Effective Sleep Aid
According to a Harvard University study, approximately 75 percent of Americans suffer from sleep-related problems. Stress, insomnia, drug use, emotional disorders, health problems and even environment can all contribute to loss of sleep. Here are some natural sleep aids that can give you the rest you deserve.
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Instructions
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Consider the challenge. Before seeking a specific sleep aid, pinpoint the obstacle preventing sleep. For instance, environmental disturbances, like loud neighbors or a spouse that snores, may require only a simple sleep aid like ear muffs or ear plugs.
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Observe your environment. Ensuring that your surroundings are conducive to sleep can make the sleep transition much easier. Turn down the temperature--people tend to sleep better in slightly cooler environments. Also keep the noise to a minimum or consider a white noise box or soft music if some sound is helpful to your sleeping process.
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Consider melatonin. Melatonin is a naturally occurring hormone that regulate circadian rhythms. Melatonin can be taken in supplement form and has been found to increase the duration of sleep in healthy individuals. When taking the supplement 1 to 3 mg is generally effective.
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Ponder an herbal remedy. Herbal sleep aids offer a natural way to improve sleep. A few options to consider are valerian, chamomile and kava. Although all three are herbal remedies, each have different qualities and may affect an individual's physiology in different ways. Valerian may shorten the time period before falling asleep; however, some people complain of headaches after taking the remedy. Chamomile, often consumed as a tea, has been found to stimulate a calming effect in the body. Kava, occasionally used to reduce stress and insomnia, has certain sedative properties; however, some studies suggest it may cause liver toxicity.
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Contemplate an over the counter option. Over the counter sleep aids often have an antihistamine as the main ingredient. Antihistamines promote drowsiness which may encourage sleep. Over-the-counter sleep aids may have side effects such as drowsiness, dizziness, dried mouth, blurred vision and other symptoms. These sleep aids should generally be used short term and may lead to withdrawal.
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Think about a physician-prescribed sleep aid. Often these medications impact the brain, slowing down the nervous system and inducing sleep. Physician-prescribed sleep aids, also called sedative hypnotics, may be useful for inducing sleep more quickly and/or lengthening the time asleep. The chemical structures of these medications may differ with some being more addictive or having more severe side effects. Consulting a physician for specific sleep-related challenges prior to pursuing a physician-prescribed medication is the best option.
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