Sleep is a complex physical and mental state of restfulness
and rehabilitation. The field of sleep disorders has become increasingly
complex with more than 90 disorders of sleep described, each with clear
diagnostic criteria. If you are suffering from
insomnia or unable to get a good night’s rest, you are not alone. Many people
turn to over-the-counter (OTC) sleeping aids and even stronger prescription
medication without first considering a more natural alternative. If
you are one of those people, consider this:
Antihistamines: over the counter sleeping pills
including Benadryl, Aleve PM (aka Diphenhydramine), and Unisom (aka Doxylamine
succinate) all contain antihistamines. Unfortunately and among other adverse
reactions to antihistamines, our bodies are able to develop a tolerance to the
consequent sedative effects quite quickly.
Benzodiazepines - estazolam, flurazepam (Dalmane),
temazepam (Restoril), quazepam (Doral), and triazolam (Halcion) are approved by
the FDA and often prescribed to treat chronic insomnia. Benzodiazepines need to
be taken with caution to long term side-effects including chemical dependency,
Ataxia (balance problems), loss of coordination, memory problems, slurred
speech, and more.
Melatonin - Most people’s bodies produce enough
melatonin for sleep on their own. The brain begins to release melatonin
mid-to-late evening and continues production throughout the night.
Melatonin regulates the sleep-wake cycle. Melatonin is sold
over the counter as a “dietary supplement” and is a less invasive sleep aid
with fewer harmful side effects. However, studies show that melatonin is really
only effective when used for the short-term treatment of insomnia — such
as from jet lag or from night shift work.
Tips to help ditch
the sleeping aids
1.
Begin to titrate off of your sleeping pills. Do
this slowly and allow the body time to adapt.
1.
Stick to a regular schedule.
2.
Plan to go to bed and wake up at the same time
every day.
3.
Stay active. Exercise regularly, but not within
a few hours of bedtime.
4.
Don’t eat large meals or sugar before bed.
5.
Try not to nap. If you really need to nap, try
to keep it short, less than 45 minutes.
6.
Limit caffeine, alcohol, and nicotine. All of
these can add to sleep problems.
7.
Relax. Try taking a warm bath, meditating, or
reading to wind down before going to sleep.
Consider acupuncture. Traditional Chinese Medicine (or TCM) is a centuries-old practice that has proven to be a safe, natural, and effective treatment for insomnia.
Call today to Schedule an Appointment Today to Help Reach Your Health Goals. Space is Limited
Dr. Bishara Wilson, DACM
Sources
https://www.mayoclinic.org/healthy-lifestyle/adult-health/in-depth/sleep-aids/art-20047860
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC181172/
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