Hello,
Today we look at some of the available options that can be used to help fall asleep; herbs, medication and supplements.
Today we look at some of the available options that can be used to help fall asleep; herbs, medication and supplements.
Not Enough Sleep: 7 Serious Health Risks
(source)
- Obesity
- Heart disease: People who choose not to get enough sleep or get eight hours but have a sleep disorder have more stress hormones in their bodies, a condition that’s
bad for the heart over the long run...
- Diabetes
- Headaches
- Depression ; The same brain chemicals involved in the sleep-wake cycle are also involved in mood and energy concentration. But scientists aren’t exactly sure how they
all work together.
- Lapses of attention/delayed reaction times: Sleep deprivation has been linked to decreases in all types of neurologic functions. Students who don’t get enough sleep can do worse on tests.
Employees who skimp can be more irritable to their co-workers. And when they get behind the wheel to head home, the combination can be lethal.
Just like drinking and driving don’t mix, driving with less than optimal hours of sleep is also dangerous.
- Death; In a 2010 study published in Sleep, researchers from the University of Warwick in the U.K. found an association between early death and both too little and too much habitual sleep. (well, when you are constantly sick, you tend to die faster....)
(source)
- Obesity
- Heart disease: People who choose not to get enough sleep or get eight hours but have a sleep disorder have more stress hormones in their bodies, a condition that’s
bad for the heart over the long run...
- Diabetes
- Headaches
- Depression ; The same brain chemicals involved in the sleep-wake cycle are also involved in mood and energy concentration. But scientists aren’t exactly sure how they
all work together.
- Lapses of attention/delayed reaction times: Sleep deprivation has been linked to decreases in all types of neurologic functions. Students who don’t get enough sleep can do worse on tests.
Employees who skimp can be more irritable to their co-workers. And when they get behind the wheel to head home, the combination can be lethal.
Just like drinking and driving don’t mix, driving with less than optimal hours of sleep is also dangerous.
- Death; In a 2010 study published in Sleep, researchers from the University of Warwick in the U.K. found an association between early death and both too little and too much habitual sleep. (well, when you are constantly sick, you tend to die faster....)
Sleep Disorder Drugs (Hypnotic and Sedative Drugs)
(source)
These are obtained from the pharmacy with a valid prescription from a doctor. They are not recommended for long term use since they can be addictive and have serious withdrawal issues (including LACK OF SLEEP)
Are there differences among hypnotics?
There are a variety of hypnotics that are used for treating insomnia. The main difference among the various hypnotics is their half-life, that is, how long the drug is active in the body. The half-life determines the type and duration of hypnotic effects and the unwanted side effects. When hypnotic drugs have long half-lives, the drug itself or the chemicals that the body makes from the drug tend to accumulate with nightly use, and the accumulation can cause impairment of normal day-time functions involving thought and motor skills.
There also is a larger risk of interactions with other drugs due to a carry-over effect of the hypnotic drug. In contrast, when hypnotic drugs with short half- lives are taken, the drugs are cleared from the body before the next dose is
ingested or other drugs are taken, hence the carry-over effects are minimal or absent and do not affect thought and motor skills.
(source)
These are obtained from the pharmacy with a valid prescription from a doctor. They are not recommended for long term use since they can be addictive and have serious withdrawal issues (including LACK OF SLEEP)
Are there differences among hypnotics?
There are a variety of hypnotics that are used for treating insomnia. The main difference among the various hypnotics is their half-life, that is, how long the drug is active in the body. The half-life determines the type and duration of hypnotic effects and the unwanted side effects. When hypnotic drugs have long half-lives, the drug itself or the chemicals that the body makes from the drug tend to accumulate with nightly use, and the accumulation can cause impairment of normal day-time functions involving thought and motor skills.
There also is a larger risk of interactions with other drugs due to a carry-over effect of the hypnotic drug. In contrast, when hypnotic drugs with short half- lives are taken, the drugs are cleared from the body before the next dose is
ingested or other drugs are taken, hence the carry-over effects are minimal or absent and do not affect thought and motor skills.
Examples of non-prescription sleep aids:
Unisom Nighttime Sleep-Aid
Dormin
Nytol
Simply Sleep
Sominex
Extra Strength Tylenol PM
Diphenhydramine hydrochloride
Excedrin P.M.
Unisom Nighttime Sleep-Aid
Dormin
Nytol
Simply Sleep
Sominex
Extra Strength Tylenol PM
Diphenhydramine hydrochloride
Excedrin P.M.
Prescription Medicines - Minor Tranquilizers and Sleeping Pills
Some minor tranquilizers (such as Valium and Xanax) and sleeping pills (such as Ambien and Sonata) are widely prescribed. But these medicines can cause problems such as memory loss, addiction , and loss of balance. In rare cases, people who use them have done things like drive or eat while they're still asleep. These medicines also can cause a serious allergic reaction. So it’s important to use them with caution. ( source) Use exactly as prescribed. They include:
Benzodiazepine Sleep Aids
Although all of the benzodiazepines are used for the treatment of insomnia, the first 5 in the list are used most commonly for sleep disorders.
Dalmane (Flurazepam)
Doral (Quazepam)
Halcion (Triazolam)
ProSom (Estazolam)
Restoril (Temazepam)
Klonopin (Clonazepam)
Ativan (Lorazepam)
Xanax (Alprazolam)
Some minor tranquilizers (such as Valium and Xanax) and sleeping pills (such as Ambien and Sonata) are widely prescribed. But these medicines can cause problems such as memory loss, addiction , and loss of balance. In rare cases, people who use them have done things like drive or eat while they're still asleep. These medicines also can cause a serious allergic reaction. So it’s important to use them with caution. ( source) Use exactly as prescribed. They include:
Benzodiazepine Sleep Aids
Although all of the benzodiazepines are used for the treatment of insomnia, the first 5 in the list are used most commonly for sleep disorders.
Dalmane (Flurazepam)
Doral (Quazepam)
Halcion (Triazolam)
ProSom (Estazolam)
Restoril (Temazepam)
Klonopin (Clonazepam)
Ativan (Lorazepam)
Xanax (Alprazolam)
non-benzodiazepine,: These newer medications appear to have better safety profiles and less adverse effects. These medications are associated with a lower risk of abuse and dependence than the benzodiazepines;
Ambien (Zolpidem)
Sonata (Zaleplon)
Lunesta (Eszopiclone, formerly known as Estorra)
Ambien (Zolpidem)
Sonata (Zaleplon)
Lunesta (Eszopiclone, formerly known as Estorra)
Melatonin Receptor Agonists (Rozerem) for Falling asleep
Rozerem may have an advantage over the other benzodiazepines and non-benzodiazepine classes for the following reasons:
-It specifically targets brain structures responsible for the sleep-wake cycle.
-It is the first and only prescription sleep medication that has shown no evidence of abuse, dependence, or withdrawal (as such it has not been designated as a controlled substance by the U.S. DEA).
-Rozerem is approved by the FDA to be prescribed for long-term use in adults.
-Rozerem has been shown to be safe in older adults, as well as those with mild-to-moderate chronic obstructive pulmonary disease (COPD) and mild-to-moderate sleep apnea.
(source)
Rozerem may have an advantage over the other benzodiazepines and non-benzodiazepine classes for the following reasons:
-It specifically targets brain structures responsible for the sleep-wake cycle.
-It is the first and only prescription sleep medication that has shown no evidence of abuse, dependence, or withdrawal (as such it has not been designated as a controlled substance by the U.S. DEA).
-Rozerem is approved by the FDA to be prescribed for long-term use in adults.
-Rozerem has been shown to be safe in older adults, as well as those with mild-to-moderate chronic obstructive pulmonary disease (COPD) and mild-to-moderate sleep apnea.
(source)
Antidepressants as Sleep Aids
If the individual with chronic pain is also experiencing clinical depression, treating the depression with psychological treatment and an appropriate antidepressants (antidepressant medication), if indicated, may also help with the sleep disruption as well as other symptoms of depression.
If the individual with chronic pain is also experiencing clinical depression, treating the depression with psychological treatment and an appropriate antidepressants (antidepressant medication), if indicated, may also help with the sleep disruption as well as other symptoms of depression.
The sedating antidepressants most commonly used to help
with sleep include
-Trazodone (Desyrel),
-Amitriptyline(Elavil), and
-Doxepin (Sinequan).
with sleep include
-Trazodone (Desyrel),
-Amitriptyline(Elavil), and
-Doxepin (Sinequan).
Benefits of these antidepressants include:
-They are non-addictive
-Added benefit of providing some analgesic benefit as compared to the hypnotic class of medications discussed previously (which have no pain relieving properties)
-Do not produce physical dependence or tolerance
-Generally have a low incidence of side effects, especially when used in low doses.
-They are non-addictive
-Added benefit of providing some analgesic benefit as compared to the hypnotic class of medications discussed previously (which have no pain relieving properties)
-Do not produce physical dependence or tolerance
-Generally have a low incidence of side effects, especially when used in low doses.
HERBS THAT HELP WITH INSOMNIA
Valerian ( Valeriana officinalis):
Valerian is really good for a racing, worried mind. It is used an hour or so before bedtime.
I’d avoid the tincture on this herb…valerian is wickedly stinky and unpleasant tasting). If you wake
in the night, you can take another four capsules. Valerian is a good sedative, but you won’t have any of the groggy side effects of a regular sedative.
A note on valerian: your body can get used to this
herb, so after three weeks, switch to one of the other
recommended herbs for a couple of weeks and go back to valerian after that.
Valerian is really good for a racing, worried mind. It is used an hour or so before bedtime.
I’d avoid the tincture on this herb…valerian is wickedly stinky and unpleasant tasting). If you wake
in the night, you can take another four capsules. Valerian is a good sedative, but you won’t have any of the groggy side effects of a regular sedative.
A note on valerian: your body can get used to this
herb, so after three weeks, switch to one of the other
recommended herbs for a couple of weeks and go back to valerian after that.
California Poppy ( Eschscholzia californica ):
This is a great herb for insomnia due to restlessness and anxiety (and it’s safe and gentle enough for children). This herb not only helps you to fall asleep, it improves the quality of your sleep as well. You can couple this with valerian, if you find you need a stronger sedative. A tincture is the most powerful way to take this herb (any herb, really). Try 30-40 drops twice daily (the second
dose close to bedtime).
This is a great herb for insomnia due to restlessness and anxiety (and it’s safe and gentle enough for children). This herb not only helps you to fall asleep, it improves the quality of your sleep as well. You can couple this with valerian, if you find you need a stronger sedative. A tincture is the most powerful way to take this herb (any herb, really). Try 30-40 drops twice daily (the second
dose close to bedtime).
Passion Flower (Passiflora incarnata ):
Passion flower is wonderful for those who tend to wake frequentlythroughout the night. This, too, is safe for children and those with compromised health. It can be taken in large doses and for long periods of time. Try
30-60 drops of the tincture before bed. If you find that’s not enough, you can take that dose up to 4 times a day.
Passion flower is wonderful for those who tend to wake frequentlythroughout the night. This, too, is safe for children and those with compromised health. It can be taken in large doses and for long periods of time. Try
30-60 drops of the tincture before bed. If you find that’s not enough, you can take that dose up to 4 times a day.
Hops (Humulus lupulus ):
Hops is a fast-acting nervine and sedative, good for anxiety, hysteria, digestion, and stress-related illness. This herb is completely safe for most of the population (although due to the natural steroids found in hops, pregnant women and children under two years of age should avoid it). Grab a tincture or tea and follow the package directions.
(source)
Hops is a fast-acting nervine and sedative, good for anxiety, hysteria, digestion, and stress-related illness. This herb is completely safe for most of the population (although due to the natural steroids found in hops, pregnant women and children under two years of age should avoid it). Grab a tincture or tea and follow the package directions.
(source)
SUPPLEMENTS THAT HELP YOU SLEEP
5-HTP
A compound derived from the amino acid L-tryptophan, the supplement also is used to enhance mood and decrease appetite. Laurie Steelsmith, a licensed naturopathic physician, does not recommend 5-HTP
for those on antidepressant medications. Steelsmith says that 5-HTP acts as a precursor to serotonin, which is a neurotransmitter that is essential for a good night’s sleep.
A compound derived from the amino acid L-tryptophan, the supplement also is used to enhance mood and decrease appetite. Laurie Steelsmith, a licensed naturopathic physician, does not recommend 5-HTP
for those on antidepressant medications. Steelsmith says that 5-HTP acts as a precursor to serotonin, which is a neurotransmitter that is essential for a good night’s sleep.
MELATONIN
A hormone that regulates the normal sleep/wake cycle, “melatonin can be used in supplement form as an occasional sleep aid, and is especially effective against jet lag....
A hormone that regulates the normal sleep/wake cycle, “melatonin can be used in supplement form as an occasional sleep aid, and is especially effective against jet lag....
MAGNESIUM
Along with contributing to a good night’s sleep, this light, silvery metallic element is an oft-overlooked nutrient that helps maintain normal muscle and nerve function, keeps heart rhythm steady, supports a healthy immune system, and keeps bones strong. Magnesium also helps regulate
blood sugar levels, and promotes normal blood pressure, according to the NIH.
Lack of magnesium inhibits nerve cell communication, which leads to cell excitability. The result: a stressed and nervous person. Several older studies show that magnesium can improve sleep quality and reduce nocturnal awakenings.
Along with contributing to a good night’s sleep, this light, silvery metallic element is an oft-overlooked nutrient that helps maintain normal muscle and nerve function, keeps heart rhythm steady, supports a healthy immune system, and keeps bones strong. Magnesium also helps regulate
blood sugar levels, and promotes normal blood pressure, according to the NIH.
Lack of magnesium inhibits nerve cell communication, which leads to cell excitability. The result: a stressed and nervous person. Several older studies show that magnesium can improve sleep quality and reduce nocturnal awakenings.
THEANINE
An amino acid derivative found in green tea, theanine has long been known to trigger the release in the brain of gamma-aminobutyric acid, or GABA. GABA activates the major calming neurotransmitters, promoting
relaxation and reducing anxiety, but the body has difficulty absorbing supplements containing synthesized GABA. That's why experts recommend theanine, which the body can easily absorb and, ultimately, use to boost levels of GABA. It's not recommended doses above 600mg without physician oversight.
An amino acid derivative found in green tea, theanine has long been known to trigger the release in the brain of gamma-aminobutyric acid, or GABA. GABA activates the major calming neurotransmitters, promoting
relaxation and reducing anxiety, but the body has difficulty absorbing supplements containing synthesized GABA. That's why experts recommend theanine, which the body can easily absorb and, ultimately, use to boost levels of GABA. It's not recommended doses above 600mg without physician oversight.
Most of these herbs and supplements can be accessed in you local health store or pharmacy.
Sleep tight!!
This is Serenity!!
This is Serenity!!
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