Natural sleep aids may help promote better sleep without relying on prescription medications. Natural sleep aids include supplements such as valerian root, chamomile tea, melatonin, magnesium, and glycine can be helfpul. Lifestyle changes like establishing a consistent bedtime routine, creating a comfortable sleep environment, limiting screen time before bed, not eating shortly before bedtime, and avoiding alcohol can also make a positive difference.
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What Are Natural Sleep Aids & Why Are They Used?
Natural sleep aids are a variety of remedies and behaviors to help promote better sleep without relying on prescription sleep medications. Natural sleep aids include supplements and lifestyle changes. Natural sleep aids are often preferred to prescription sleeping pills out of concern of potential side effects, dependency, or the use of synthetic substances.
Many patients prefer a holistic approach to their health, including difficulty sleeping, so natural sleep aids may offer a solution that better aligns with their overall health goals. The effectiveness of natural sleep aids varies between patients, and some natural sleep remedies may not be appropriate for certain patients. Therefore, it is imperative to consult with a healthcare professional to ensure that any supplement is safe within a personalized plan of care.
Who Uses Natural Sleep Aids?
Natural sleep aids can be beneficial for individuals of all ages who have difficulty falling or staying asleep. However, there are different considerations of effectiveness and potential side effects between adults and children. Lifestyle changes like a consistent bedtime routine, reducing screen time before bed, and ensuring a comfortable sleep environment are good habits for virtually everyone to increase both sleep duration and quality.1
Adults who struggle with occasional insomnia or disrupted sleep patterns may benefit most from calming herbal supplements like valerian root or chamomile tea, which can help promote relaxation and improve sleep quality.2 For those who experience difficulty with falling or staying asleep on a regular basis, more routine supplements may be beneficial, like magnesium, melatonin, or glycine.
Caution and consideration should be advised when using natural sleep aids in children and teens. Less research is known regarding the safety and effectiveness of these in children, and some sleep aids may pose risks or interactions in children and teens3 Decision makers for children should discuss with a qualified healthcare provider before giving a sleep aid to children or teens.
Are Natural Sleep Aids Safe?
Natural sleep aids can be an effective alternative to prescription sleep medications to improve sleep. However, there are safety considerations and other concerns to consider. Herbal supplements are not regulated by the Food and Drug Administration in the same ways as prescription medications. As a result, their composition, purity, potency, and overall safety can vary between products, manufacturers, and even batches.4
In addition, natural sleep aids can have interactions with other medications or pose risks with other health conditions. For example, both valerian root and chamomile can cause drowsiness and dizziness, and they may enhance the effects of sedative medications.2 As another example, magnesium can cause cardiac conduction abnormalities and diarrhea with certain levels of usage.
Without the same regulatory oversight as with prescription medications, limited research exists on the long-term safety and effectiveness of many natural sleep aids. As a result, you should always exercise caution and consult with a trusted healthcare professional before using them.
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Can Natural Sleep Aids Be Used With Prescription Sleep Medication?
Combining natural sleep aids with other prescription sleep medications causes safety concerns and should be done with caution, only under the guidance of a knowledgeable health care professional. Some natural sleep aids may enhance the sedative effects caused by prescription sleep medications, leading to excessive sedation and impaired cognition, making it unsafe to drive or make decisions.5
Melatonin carries the risk of drug-drug interactions with many prescription medications,6 and numerous studies cite concerns over the use of melatonin in children. Because using both natural sleep aids and prescription sleep medications at the same time is known to increase the risk of side effects and toxicity, consult your healthcare provider before using these agents together.
Who Should Not Take Natural Sleep Aids?
Natural sleep aids are not appropriate for everyone, so some patients should use them only with caution or avoid them altogether. Pregnant or breastfeeding parents should consult with a healthcare provider before taking any medications, supplements, prescription medications, or otherwise.7 Patients with certain medical conditions, especially organ dysfunctions of the liver, kidney, or heart, should always seek expert guidance before using any supplement or prescription medication, including natural sleep aids. Patients with allergies to medications, herbs, or other ingredients should use caution and carefully read ingredient labels when trying any new natural sleep aids.
Can You Take Natural Sleep Aids While Pregnant or Breastfeeding?
Pregnant or breastfeeding parents should always consult with their healthcare provider before taking any prescription medications or over-the-counter supplements for several reasons. First of all, many prescription medications and supplements are not widely studied during pregnancy or lactation, so their safety cannot be guaranteed.
Second, natural sleep aids do not fall under the same regulatory oversight of the Food and Drug Administration, as do prescription agents. As a result, their purity, potency, and composition may vary, which can pose risks to both the pregnant parent and the fetus. However, insomnia is a frequent concern during pregnancy, with significant impact on quality of life, and many natural sleep aids may be appropriate. Be sure to consult with your healthcare provider to find the best strategies to improve sleep quality and duration while pregnant and/or lactating.
Natural Sleep Aids Compared
Many types of natural sleep aids are available, each with its own mechanism of action, potential benefits, and possible side effects. Herbal supplements such as valerian root, chamomile, and passionflower have been traditionally used to promote relaxation and improve sleep quality.2
Melatonin, which is a hormone naturally produced by the body, is used to regulate sleep-wake cycles.6 Magnesium plays a central role in relaxation and sleep induction. Below, we will compare and contrast different types of natural sleep aids.
The following table compares natural sleep aid options on potential benefits, risks, and more:*
Best suited for | Benefits | Risks | |
---|---|---|---|
Melatonin | •Shift workers •Travel and time •changes Sleep-wake cycle disruptions | •Regulation of sleep-wake cycle •Reduced sleep latency •Improved sleep quality | •Excess drowsiness •Dizziness •Headache •Drug interactions |
Valerian Root | •Patients with anxiety | •Reduced anxiety •Relaxation | •Dizziness •Headache •Excess sedation |
Cannabidiol (CBD) | •Short-term sleep disturbances related to other physical or mental health conditions | •Sedation •Relaxation •Reduced anxiety | •Excess sedation •dysfunction •Gastrointestinal side effects |
Magnesium | •Magnesium deficiency •Nighttime awakenings | •Relaxation •Improved sleep | •Excess muscle relaxation •Diarrhea and abdominal pain •Cardiac conduction abnormalities |
Lavender | •Long-term treatment of mild anxiety | •Reduced anxiety •Lower stress | •Skin irritation •Allergic reactions |
Passionflower | •Short-term treatment of anxiety-related sleep disturbances | •Reduced anxiety | •Drowsiness •Dizziness •Low blood pressure |
Glycine | •Short-term treatment of anxiety and malnutrition | •Calmness •Relaxation | •Nausea •Headaches •Kidney problems |
Chamomile | •Long-term use in stress-induced insomnia | •Calmness •Relaxation | •Allergic reaction •Drug-drug interactions |
*Dietary supplements (including vitamins, supplements, herbs, and natural medicines) are not regulated the same way as medications by the FDA. Before being sold to the public, these products do not have the same clinical trials to determine their safety and effectiveness. You should consult your doctor or pharmacist before starting any new dietary supplement.
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Melatonin
Melatonin is a hormone naturally produced by the body’s pineal gland in response to darkness. It helps regulate the sleep-wake cycle, which is called the circadian rhythm. Melatonin supplements are frequently used to promote better sleep in situations where the circadian rhythm is out of sync. Melatonin supplements come in a variety of forms, including tablets, capsules, liquid, and gummies.
Melatonin works by stimulating brain receptors that regulate the sleep-wake cycle. Melatonin is naturally produced by the body in higher amounts in the evening to promote relaxation and sleep. The supplement form is designed to mimic the effects of the natural hormone, such that, if the circadian rhythm is shifted, supplemental melatonin can resynchronize the sleep-wake cycle.
Melatonin is primarily designed to decrease sleep latency, meaning to reduce the time it takes to fall asleep.6 Its effects are variable, depending on the dosage taken, the time it is administered, and other individual physiologic factors. Some patients experience sleep induction within about 30 minutes, whereas others may need to take melatonin several hours prior to the desired hour of sleep.
Common side effects of melatonin include drowsiness, daytime sleepiness, dizziness, nausea, and headache. These are generally only mild and temporary,8 but individual responses may vary. It is crucial to monitor your own response to melatonin supplements and discuss any concerns you experience with a licensed healthcare provider.
Recall that melatonin may interact with other medications, like diabetes medications, blood thinners, seizure medications, immunosuppressive drugs, and others. In addition, for patients who are pregnant, melatonin is known to cross the placenta and is thought to be present in equal concentrations in both maternal and fetal circulations. It has not been adequately tested in pregnancy to determine its safety or appropriate dosage.
Melatonin has the potential for significant side effects in children and has a narrower therapeutic window, meaning that it is easier to overdose in children than in adults. Be sure and discuss the use of melatonin in these patients with a trusted healthcare provider prior to starting the supplement.
*All medications, including natural sleep aids, can cause side effects which can be mild or serious. This is not a comprehensive list of all possible side effects. You should talk with your doctor about any questions you have and to understand the potential side effects and benefits of any medication.
Valerian Root
Valerian root is a plant-derived herbal supplement, used for quite some time to promote relaxation and improve quality of sleep. The mechanism is thought to be caused by increasing levels of gamma-aminobutyric acid (GABA), a neurotransmitter that reduces anxiety. Valerian root supplements are available in a variety of forms, including capsules, tablets, teas, and tinctures, none of which are related by the FDA.
Increasing levels of gamma-aminobutyric acid (GABA) promotes calmness, thus making it easier to fall asleep. Valerian root also may help to improve sleep quality by reducing the amount of time it takes to fall asleep and decreasing later nighttime awakenings.
Studies suggest valerian root may be most effective when it is used consistently over several weeks. However, the evidence supporting its effectiveness is mixed and inconclusive, with some studies showing significant improvements in sleep, whereas others found no significant differences.2
Common side effects of valerian root include drowsiness, vivid dreams, dizziness, headache, and abdominal discomfort, all of which are usually mild and resolve with discontinuation of the supplement. Valerian root has the potential to interact with other neurologic medications, so their combinations are not recommended unless directed by a healthcare professional. It has also not been sufficiently studied in pediatric, pregnant, or lactating patients.
*All medications, including natural sleep aids, can cause side effects which can be mild or serious. This is not a comprehensive list of all possible side effects. You should talk with your doctor about any questions you have and to understand the potential side effects and benefits of any medication.
Cannabidiol (CBD)
Cannabidiol (CBD) is a compound derived from the cannabis plant, which is thought to provide many therapeutic effects, one of which is providing better sleep. CBD is available in various forms, including oils, topical agents, capsules, and edibles. Its use is widely debated, given its relationship to marijuana, which remains illegal to use in some states.
CBD is thought to act on the endocannabinoid system, a chemical system in the body that impacts the sleep-wake cycles. CBD may work to improve sleep quality by lowering anxiety and increasing relaxation, thus making it easier to fall asleep and stay asleep.
Some studies have shown the potential of CBD as an effective sleep aid. One study in 2019 demonstrated that CBD notably improved sleep quality and improved anxiety in patients who suffer from.9 Yet, study results on CBD are overall still limited, and more research is necessary to understand the potential risks and benefits of long-term use.
Side effects of CBD commonly include fatigue, malaise, nausea, vomiting, diarrhea, dry mouth, and changes in appetite. The severity of these reactions are highly variable, and CBD carries the risk of many interactions with other medications. CBD is known to impact liver function, so it should be avoided in patients with liver disease specifically. Overall, it is imperative to discuss the use of CBD with your trusted healthcare professional.
*All medications, including natural sleep aids, can cause side effects which can be mild or serious. This is not a comprehensive list of all possible side effects. You should talk with your doctor about any questions you have and to understand the potential side effects and benefits of any medication.
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Chamomile
Chamomile is an herb thought to promote better sleep through its calming effects. It is available in a variety of forms, the most common of which is chamomile tea, but also includes capsules and liquid forms.
Chamomile is known to calm the nervous system, encourage relaxation, and alleviate anxiety. By these mechanisms, chamomile tea helps facilitate sleep onset and improve sleep quality.10 Available data on the effectiveness of chamomile for sleep is also limited, and further research is necessary to truly understand chamomile’s potential benefits for sleep.
Allergic reactions are a common side effect to the use of chamomile, due to cross reactivity with plants of a similar family, like ragweed, marigolds, and daisies. Chamomile is also known to interact with certain medications, including medications metabolized in a common pathway in the liver, which entails a large number of drugs. It is vital to discuss taking chamomile with a healthcare professional before starting it, especially if you take other medications. Its safety has not been established in patients who are pregnant or lactating.
*All medications, including natural sleep aids, can cause side effects which can be mild or serious. This is not a comprehensive list of all possible side effects. You should talk with your doctor about any questions you have and to understand the potential side effects and benefits of any medication.
Magnesium
Magnesium is a vital mineral that carries out a number of functions in the body, including muscle contraction, nerve conduction, adenosine triphosphate (ATP) production, and gut health. Dietary sources of magnesium are nuts, seeds, whole grains, and green leafy vegetables. Magnesium supplements come in many different bases, including magnesium citrate, magnesium glycinate, and magnesium oxide.
Magnesium’s benefit for sleep is likely due to its regulation of the activity of certain body chemicals, specifically GABA and melatonin.11 These neurotransmitters are both involved in the sleep-wake cycle. Magnesium also promotes muscle relaxation and calming of the nervous system, thereby improving sleep quality and reducing insomnia.
Magnesium is not specifically indicated as a treatment for insomnia, so the optimal formulation and dosage are not known. However, several studies have shown magnesium to reduce sleep latency, improve sleep time, and also enhance sleep effectiveness. Additional research is needed to assess the risks and benefits of magnesium supplementation and to determine the optimal dosage and formulation to improve sleep.
Magnesium supplements do have the potential for many side effects. Gastrointestinal side effects are among the most common, including diarrhea, nausea, and abdominal pain, and this risk is higher as dosage increases and specifically with magnesium citrate. Individuals with kidney or heart problems or those who take other medications should only take magnesium supplements under the specific direction of a licensed healthcare provider.
*All medications, including natural sleep aids, can cause side effects which can be mild or serious. This is not a comprehensive list of all possible side effects. You should talk with your doctor about any questions you have and to understand the potential side effects and benefits of any medication.
Lavender
Lavender is an aromatic herb with calming properties often used to improve sleep.12 It is available in various forms, including supplements, essential oils, dried flowers, and teas. Its proposed mechanism as a sleep aid is by aiding relaxation, lowering stress, and reducing anxiety, all of which in turn, improve sleep quality. However, available evidence on the effectiveness of lavender for sleep is limited, and more research is needed to evaluate its effectiveness and suggest appropriate dosages.
Common side effects of lavender include both skin irritation and allergic reactions, especially in topical form. Lavender has some cross reactivity with similar plants, like mint or sage, so those with allergies to those plants should avoid lavender. Lavender supplements, especially teas, are known to cause stomach upset in some patients. Similar to other natural sleep aids, lavender has not been studied well in pregnant or lactating patients.
*All medications, including natural sleep aids, can cause side effects which can be mild or serious. This is not a comprehensive list of all possible side effects. You should talk with your doctor about any questions you have and to understand the potential side effects and benefits of any medication.
Passionflower
Passionflower is an herb used for relaxation and to aid in sleep. It can be taken in a variety of forms, including liquid, teas, tinctures, and capsules. Passionflower is thought to increase concentrations of GABA, thereby aiding in anxiety relief and with a calming effect.13
The available evidence for passionflower as a natural sleep aid is limited, with a few studies finding benefit as compared to placebo. Further research is necessary in the form of randomized controlled trials to confirm effectiveness and determine optimal dosage and formulation to take.
Taking passionflower does often have side effects, such as dizziness, drowsiness, low blood pressure, and stomach upset, especially when it is taken in high doses or in combination with other sedatives. Patients with specific medical problems should avoid taking passionflower, and its safety and effectiveness is not known in pregnant or lactating states. Be sure to discuss with a healthcare professional before using passionflower as a natural sleep aid.
*All medications, including natural sleep aids, can cause side effects which can be mild or serious. This is not a comprehensive list of all possible side effects. You should talk with your doctor about any questions you have and to understand the potential side effects and benefits of any medication.
Glycine
Glycine is an amino acid that is often used to improve sleep. It is usually taken as a supplement, either as powder or in capsules. Glycine is known to improve sleep by blocking certain neurotransmitters in the brain, promoting calmness and relaxation. Studies have demonstrated that glycine supplementation may improve overall sleep quality14 and may also reduce next-day drowsiness. The optimal dosage and formulation is not known, yet further research can help evaluate this.
Glycine may cause a number of side effects, like nausea and headaches, especially if it is taken in higher dosages. Glycine is excreted through the kidneys, so patients with kidney dysfunction should not take supplemental glycine without explicit direction from a healthcare professional. It has also not been sufficiently studied in pregnant or lactating patients.
*All medications, including natural sleep aids, can cause side effects which can be mild or serious. This is not a comprehensive list of all possible side effects. You should talk with your doctor about any questions you have and to understand the potential side effects and benefits of any medication.
When it comes to natural sleep aids, many people question both their effectiveness (especially as compared to prescription medications) and potential side effects they may have.
Frequently Asked Questions
How Effective Are Natural Sleep Aids?
The effectiveness of natural sleep aids vary widely depending on a number of individual factors, like age, lifestyle, individual physiologic response, and other health conditions. Research on the effectiveness of natural sleep aids is often mixed, some studies suggesting good results and others finding minimal benefit. Other external factors can influence how well natural sleep aids work, including the specific formulation, dosage, and adherence to any recommended administration strategy (like with or without food, etc).
Poor sleep is a multifaceted issue. Sleep difficulties can be brought on by stress, anxiety, or poor sleep habits, changing schedules, changing environments, medication side effects, and more. It is imperative to review all aspects of health that may impact sleep to develop the most appropriate treatment approach to improving sleep.
What’s the Best Natural Thing to Help You Sleep?
Optimizing your sleep environment and strategies for best sleep practices have a good rate of success with no risk of adverse effects. Keeping a cool temperature in your bedroom, establishing a bedtime routine, going to sleep and waking up on a similar schedule, avoiding screen exposure prior to sleep, and not eating shortly before bed are all simple strategies with potentially large payoffs in improving sleep quality.
What Is the Strongest Natural Sleep Aid?
One of the strongest natural sleep aids is melatonin, which is a hormone the body produces in response to darkness, signaling to the body that it’s time to sleep. It is known that melatonin supplements can reduce the time it takes to fall asleep and improve overall sleep quality. As melatonin can have strong effects and other side effects outside of sedation, melatonin should be used only with caution after consultation with a healthcare professional.
CBD is another potent sleep aid, with highly variable responses between patients and also highly variable experiences of adverse effects. Through its effects on the body’s endocannabinoid system, it also impacts the sleep-wake cycles, similar to the impact on restoring circadian function of melatonin. Sedation is quite common among many people, which may be severe, so exercising caution is recommended when using CBD products.
Which Natural Sleep Aids Work Right Away?
Many natural sleep aids have a relatively short onset of action to improve sleep, particularly substances that affect GABA, like valerian root, magnesium, and passionflower. Additionally, the effects of CBD are often fast-acting and can be overly sedating, requiring caution with its use. Alternatively, products that are inhaled or absorbed through the skin, like lavender, are often faster acting through skin absorption or inhalation. By rapidly reaching the nervous system, it is able to exert calming effects to lower anxiety and encourage relaxation, helping patients to fall asleep.
How Long Can You Take Natural Sleep Aids?
How long natural sleep aids can be taken safely depends upon a number of individual factors. While it is safe to take some natural sleep aids long-term as directed by a knowledgeable healthcare professional, others should be limited to short-term use.
Monitoring for side effects is important, as it may be possible to continue a natural sleep aid for a longer duration if it is effective and does not cause significant side effects. On the other hand, if it becomes less effective or if adverse effects occur, it is likely advisable to discontinue use and try an alternative strategy to improve sleep.15
Can I Take More Than One Natural Sleep Aid at the Same Time?
Utilizing more than one natural sleep aid at once is generally not advisable. Not only can more than one supplement cause excessive sedation and other adverse effects, but combining agents significantly increases the risk of drug interactions and variable responses. If using one natural sleep aid is not improving sleep quality, discuss the condition with your healthcare professional to decide on additional treatment options.
Can I Take Natural Sleep Aids Every Night?
Some natural sleep aids are safe to take each night. And, for many of them, taking them consistently may improve their effectiveness. However, the optimal dosage, frequency, and duration of treatment varies depending on the agent used and a host of other patient-related factors. Therefore, the use of any natural sleep aid on a regular basis should be something you discuss with a trusted healthcare professional to ensure its safety and effectiveness.
What Are the Potential Long-term Effects of Taking Natural Sleep Aids?
Although natural sleep aids are considered to be safe for short-term use, there are potential effects to consider of using them long-term. Tolerance can develop when some herbal sleep aids are used over a long period of time, requiring increasingly higher doses to achieve the same sleep-inducing effects. While this is often thought to be a lower risk within natural sleep aids than prescription pharmacotherapy, there is still the potential for dependency on natural sleep aids, especially for falling asleep, lowering your ability to fall asleep on your own.
Because research is limited on the long-term safety and effectiveness of many natural sleep aids, it is difficult to assess the potential risks. Therefore, be cautious about using natural sleep aids long-term and do so only after consulting with your healthcare professional.
How Should You Stop Taking Natural Sleep Aids?
To discontinue using natural sleep aids, it’s generally recommended to taper them gradually, as opposed to stopping them abruptly. This accomplishes a few things: it reduces the risk of any withdrawal symptoms or rebound insomnia, and it also gives your body time to readjust its natural sleep-wake cycle.
While tapering off of any natural sleep aid, be sure and optimize your environmental factors that worsen sleep quality, such as sticking to a sleep schedule (sleeping and waking at similar times each day), establishing a bedtime routine, and optimizing sleep environment (in a dark, cool room).
How to Get Natural Sleep Aids
Natural sleep aids are widely available for purchase over-the-counter, with some accessibility differing with each formula. They are most often purchased at local pharmacies, large retailers, grocery stores, and health food stores. Online retailers are increasing in popularity, offering convenience and accessibility to many different formulations.
Without regulatory oversight, quality, ingredients, purity, potency, and dosages are highly variable and may present safety concerns. Although natural sleep aids are available for purchase without a prescription, it is still vital to include them in your medication list when talking with healthcare providers.
Using Natural Sleep Aids With Lifestyle Habits
Combining natural sleep aids with lifestyle interventions can more successfully improve sleep than either strategy alone. Managing stress is a huge part of optimizing sleep, and this can be accomplished through a variety of stress reduction techniques, such as prayer, meditation, mindfulness, deep breathing, or yoga. These lifestyle interventions may especially increase the benefit derived from herbals, such as chamomile tea or lavender essential oil, due to their complementary effects.
Ensuring good sleep hygiene practices with a consistent sleep schedule, a regular bedtime routine, and optimizing your sleep environment can significantly improve the effectiveness of natural sleep aids. Studies have also demonstrated that participating in regular physical activity improves sleep quality. Exercise helps regulate circadian rhythms and decrease the incidence of anxiety and depression, both of which also improve sleep.16
How to Use Natural Sleep Aids Safely
While natural sleep aids can be beneficial, they can still cause possible problems and side effects. Reading product labels is required to safely take these supplements. Monitoring for supplement quality, closely monitoring dosages, and considering any possible medication interactions or complicating health conditions will help you take them more safely.
Here are 7 tips for using natural sleep aids safely:
- Discuss sleep aids with a healthcare professional such as a doctor or pharmacist.
- Read the label to look for the recommended dosage and frequency.
- Buy natural sleep aids only from reputable sources.
- Check the ingredient list to look for any harmful substances.
- Consider possible interactions with any other medications or potential worsening of other medical conditions.
- Do not take natural sleep aids if you are allergic to any of their ingredients.
- Do not drive or make important decisions until you know how the sleep aid affects you.
What If Natural Sleep Aids Don’t Help?
If natural sleep aids are not effective enough, other treatments should be considered. Cognitive-behavioral therapy is often an effective non-medication intervention for poor sleep. It focuses on addressing underlying thoughts, emotions, and behaviors that may inhibit quality sleep, in order to promote healthier sleep.
Prescription medications can also be considered, including agents like benzodiazepines, non-benzodiazepine hypnotics, or antidepressants, if natural sleep aids or behavioral interventions are ineffective. This should be discussed with a qualified healthcare provider to consider the risks, benefits, and alternatives of prescription drug treatment for insomnia.
Alternative treatments for sleep issues include:
- Benzodiazepines: Benzodiazepines are anxiolytic medications which act as central nervous system depressants. They are often used to treat anxiety, insomnia, and seizure disorders, but their FDA-approved indications vary. They work by enhancing the effects of the neurotransmitter gamma-aminobutyric acid (GABA), causing their sedative, hypnotic, anxiolytic, and anticonvulsant effects.
- Non-benzodiazepine hypnotics: Non-benzodiazepine hypnotics are commonly used to treat sleep disturbances. They include zolpidem (Ambien), zaleplon (Sonata), and eszopiclone (Lunesta). Like benzodiazepines, they also potentiate GABA in the brain but in a more selective way, which allows them to potentially have fewer side effects than benzodiazepines. Depending on the medication, they may be recommended for short-term or long-term use. Nonetheless, like all medications, they carry potential risks and should be used with caution and only under the advice of a healthcare professional.
- Cognitive behavioral therapy: Cognitive-behavioral therapy for insomnia is a structured therapeutic approach to address underlying thoughts, emotions, and that contribute to poor sleep. It utilizes a variety of techniques including cognitive restructuring to promote better sleep.
- Hypnosis for sleep: Hypnosis for sleep entails guiding patients into a deeply relaxed state where they are impressionable to accept the condition of improved sleep. Operated only by trained therapy professionals, the use of verbal cues and imagery can help individuals overcome poor sleep by addressing underlying factors inhibiting good sleep.
- Stress inoculation training: For severe anxiety, stress inoculation training may be helpful. This version of psychotherapy explores unconscious, unresolved conflicts that contribute to anxiousness. Resolving these underlying factors helps promote better sleep.
Questions to Ask Your Healthcare Provider About Natural Sleep Aids
Questions to ask your care team about natural sleep aids include:
- How safe are natural sleep aids?
- Will my sleep aid take effect the first time I use it?
- Am I at risk for more serious side effects from natural sleep aids if I am taking other medications?
- How long do I need to keep using natural sleep aids, and are they safe to use long-term?
- Are natural sleep aids habit-forming?
- Will I develop a tolerance to natural sleep aids?
- What side effects should I expect with natural sleep aids?
- Do I need a prescription for a natural sleep aid?
- What is the best natural sleep aid to take?
- How do the cost of natural sleep aid compare to prescription medications, such as the cost of Quviviq?
- How do natural sleep remedies compare to over-the-counter sleep aids?
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