The Truth About Sleeping Pills, Herbs, and Natural Remedies

July 3, 2009

You’ve been tossing and turning for the past two hours, and you need to get a good night’s sleep in preparation for that important presentation in the morning. Insomnia is a common condition that almost everyone has suffered from at one time or another, but for some people, it can be not only a major quality of life issue, but a source of potentially serious medical problem as well. Recent studies have shown that people who sleep less than 5 hours or longer than 9 hours have a much higher chance of suffering from depression, diabetes and heart disease. Lack of sleep also has been shown to promote weight gain.

It’s estimated that up to 50% of people suffer from insomnia occasionally, and about 10% have chronic insomnia. There are a lot of reasons that can cause insomnia, from stress to medical conditions to external factors such as excessive noise. Yet, the most conditioned response from people whenever they can’t fall asleep is to take a sleeping pill. Unfortunately, this is not the best solution for most people.

In Search of the Best Sleep Remedy

Prescriptions for sleeping pills are at record volumes (56 million in 2008). In times of either emotional or financial stress, symptoms of insomnia rise, and so do prescriptions for sleeping pills. But how effective are they? A recent study funded by the National Institutes of Health (NIH) in 2005 showed that sleeping pills decreased the time it took to fall asleep by 18 minutes, and increased total sleep time by 28 minutes per night, on average. Pharmaceutical company funded studies show much more optimistic results, but there’s definitely a wide range of opinions within the sleep community regarding effectiveness of prescription sleep aids. Not to mention the various known side effects such as daytime drowsiness, sleep walking and sleep eating. Also, as with many studies, many people in the placebo arm also had significantly improved results.

In my experience with patients, sleeping pills are a hit or miss. The results vary depending on the individual. It’s safe to say that some people are much more susceptible than others without very many side effects. The same goes for the various natural supplements, herbs and remedies that are recommended, such as warm milk, L-theanine, valerian and melatonin. Regardless of whether or not there’s scientific evidence over which one works or doesn’t work, if it works for you, you can keep taking it, as long as there are no major side effects. Preferably, you should take a non-prescription medication, as they tend to have less side effects. The one exception is the over the counter sleep aid ingredient, diphenhydramine, which is the main ingredient in Benadryl. It’s also included alone or in combination with many other brand names. This ingredient is a strong antihistamine (used for allergies) that also can make you drowsy. Some elderly who use it have experienced mental status changes as well as other various side effects.

There have been many studies using melatonin. Melatonin is a natural hormone that your body produces more of as you fall asleep. Darkness causes melatonin to increase and sunlight stimulates receptors in your eyes that cause it to drop. Results for the use of melatonin as a sleep aid have generally been positive, but somewhat conflicting. Ramelteon is a recently introduced melatonin-like chemical that stimulates melatonin receptors in the brain. Results show that, in general, although it does help, it’s not as effective the standard sleep aids.

Another recent study showed that valerian was not better than placebo in treating insomnia. This contradicts a number of my patients that swear by valerian. Again, studies report statistical averages, which lumps together people who respond with people that don’t.

Simple Steps to Resolve Insomnia

For most people, practicing routine beneficial sleep habits is all you’ll need to avoid taking pills or medications. Setting aside at least 30 minutes to wind down and do something relaxing is one way. Avoiding anything stimulating (such as playing video games, surfing the internet, checking email, or even exercising) can help you fall asleep faster.

Everyone has different sleep needs, so don’t stress if you can’t get 8 hours of sleep. People need anywhere from 6-8 hours of sleep to function normally. It’s also important to get out of bed within 30 minutes every morning, even on the weekends. Try to get outdoors and get exposed to sunlight. This helps to strengthen your sleep clock.

If you’re not drowsy within 30 minutes of getting into bed, get out and do something that’s quiet and relaxing, until you feel drowsy. Try to reduce the total time in bed to match the total time you actually sleep. If you’re tired during the day, try taking a short nap in the mid to late afternoon.

Try practicing relaxation techniques and breathing exercises such as meditation or yoga, especially before going to bed. Use the bed for sleep and sex only—don’t read, watch TV, or work on your computer while in bed.

Lastly, don’t exercise too close to bedtime. Leave about 2-3 hours after exercising before going to bed. Elevation of core body temperature will keep you from falling asleep. As body temperature drops, you’ll feel more drowsy.

Various practitioners will tout one natural herb or supplement as being helpful for insomnia, but as I’ve pointed out previously, not everyone will benefit significantly. However, even if it works, as long as you’re not treating what’s causing your insomnia, it’s definitely going to come back. In some cases, there may be an underlying medical condition that could be presenting as insomnia. Many people with insomnia, for instance, actually have obstructive sleep apnea. That’s why taking a pill, although it seems like the path of least resistance, will only worsen the situation in the long run.

If you currently rely on sleeping pills every night to help you fall asleep, or you feel tired and lethargic no matter what steps you take, then it’s time to see a doctor about your insomnia problem.

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Cognitive Behavioral Therapy or CBT is a drug free therapy that has been effective in treating many people with insomnia. Click here to find out how you can access the download to my interview, How to Beat Insomnia Without Medications, with Dr. Gregg Jacobs, the leading authority on the treatment of insomnia and the first to develop a drug-free program for insomnia proven more effective than sleeping pills.

Written by Steven Park · Filed Under Articles | Leave a Comment

6 Natural Tips for Deep Sleep

July 3, 2009

by Dr. Maoshing Ni

Would you like to sleep like a baby without taking drugs? Americans spend upwards of 3 billion dollars a year on sleep medications, but to avoid the side effects, there are a number of natural remedies you can try first. To get a good quality night’s sleep, try these 6 tips from my new book Second Spring.

1. Relaxing Rituals to Rest Easy

In Chinese Medicine, nighttime is yin time—or, simply, when the body takes care of itself instead of your desires. Proper sleep is required for your body to repair itself and regenerate. To reach deep, restful sleep, your spirit and heart must be calm. Excessive worry, anxiety, and depression can all disturb the spirit and activate the mind—making it near impossible to fall asleep and stay asleep. Rituals to sooth your spirit and induce a sleep response before bed include soaking your feet in Epson salts for 15 minutes, writing all of your thoughts in a journal to get them out of your head, and practicing relaxation before bed, like the Stress Release meditation below.

2. When Food Disturbs Sleep

When you eat late, you wake up tired. Your body will be busy digesting your dinner while you are trying to sleep, so you won’t feel rested in the morning. Do not eat anything for at least three hours before bedtime. Also, cut back on eating bacon, cheese, chocolate, ham, potatoes, tomatoes, and sausage, especially before bed. These foods contain tyramine, which inhibits neurochemicals like norepinephrine and can cause insomnia. And, of course if you have sleep problems, caffeine should be cut out.

Eat for sleep! Try eating more grains at dinner; carbohydrates tend to make people sleepy. Another snooze snack is a warm cup of milk; because milk is rich in the amino acid tryptophan, it can sometimes aid in deep sleep. Mix in natural vanilla flavoring for a soothing snack. Or if you prefer, eat 1 cup of natural yogurt an hour before bedtime.

3. A Peaceful Place for Sleep

Your sleeping environment makes a huge difference to the quality of your sleep. Do everything you can to create a quiet and cozy atmosphere. Ideally, your bedroom should be located in the quietest area of your home. Keep the décor minimal. Lighting should be dim and any music that is played should be soothing. Research has found that lavender, vanilla, and green apple are among the best scents to help lower anxiety and induce sleep, making these smells a good choice for a scented candle or heated essential oil. Try to limit your pets to outside of the bedroom because their movements will keep with your body from fully relaxing into deep R. E. M. sleep. As much as possible, your bedroom should be only for sleep.

4. Exercise Enables Sleep

People with regular exercise routines often sleep better and have fewer incidents of insomnia than those don’t get regular physical activity. Exercise promotes sleep and improves sleep quality by altering brain chemistry. Exercising moderately for 20 to 30 minutes three times a day, combined with meditation or tai chi in the evening, will not only help you fall and stay asleep, but will also increase the amount of time you spend in R.E.M. sleep. In fact, for some people, exercise alone is enough to overcome sleep problems. Exercise in the morning or afternoon, but do not exercise for at least two hours before bed.

5. Herbs to Sleep Tight

A calming tea before bedtime can ensure a good night’s sleep. Drink valerian or passionflower (or passiflora) tea before bedtime every night for one month. Simply steep 1 to 2 tablespoons of the dried herbs in one cup of hot water and drink just before bed.

Or look for one with the traditional Chinese herbs zizyphus or jujube seed, bamboo shavings, and oyster shell, which soothe the mind and spirit.

You might also try Calm-Fort/Sleep formula with useful herbs like lily bulbs, polygala and turmeric that help manage stress and calm the spirit while relieving restlessness and insomnia.

6. A Sleep-Friendly Meditation

I had one patient with insomnia who also felt anxious and even a little depressed. In addition to acupuncture and herbal therapies, I decided to teach her a stress release meditation that she could do before bedtime to help with her anxiety. I am happy to report that she is now sleeping like a baby.

Try this Stress Release meditation, which works for the majority of my patients who have sleeping problems:

Sit comfortably or lie down on your back. Slow your respiration to deep, abdominal breathing. Utter the word “calm” in your mind with every exhalation. Focus on relaxing each area of your body in sequence, from the top of your head to your toes.

Starting with the top of your head, inhale and then exhale while visualizing your scalp muscles relaxing. Say “calm” in your mind. Repeat this with each body part as you move down through all body parts, front, back, and sides, in succession: your face, throat, chest, arms, stomach, abdomen, thighs, knees, legs, ankles, until finally you reach your feet. When you’ve relaxed your feet, visualize all the tension in your body leaving through your toes as dark smoke. Practice this for at least 15 minutes before bedtime.

It will have you sleeping in no time. If you do better with meditative visualizations that are narrated, try my Stress Release CD.

I hope you find the ways to resting easy and waking up refreshed!

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Dr. Maoshing Ni is a doctor of Chinese medicine and an authority in the field of Anti-Aging Medicine. Known simply as ‘Dr. Mao’ to his patients, he has lectured internationally on various topics including women’s health, sleep medicine, longevity medicine, diet and nutrition, herbal therapy, stress management, meditation, lifestyle enhancement, and much more. Click here for more information on Dr. Mao or to access his interview with Dr. Park, 10 Tips for Better Sleep: A Chinese Medicine Doctor’s Perspective.

Written by Steven Park · Filed Under Articles | 1 Comment