Unlocking the Secrets of Sleep: The Ultimate Guide to Effective Sleep Aids

Updated: Apr 1

As I prepare for my nightly routine. I am reminded of how seriously I take my 8 hours of sleep. There are numerous studies as to routines being important. Multiple other studies referring to how much, how long, what supplements to take. Hopefully, I can add some clarity to the issue or some options, backed by science.

A study from Gerontology-Sleep Health and Appropriate Use of OTC Sleep Aids in Older Adults—Recommendations of a Gerontological Society of America Workgroup suggests that anywhere from 45-49% of adults 18-64 require at least some sleep aides occasionally due to sleep disturbances. Approximately 15% of seniors greater than 65 require sleep aides chronically or more than 180 days a year.

28% of adults use alcohol to help them sleep. Although alcohol reduces the time it takes to sleep (sleep latency) it causes fragmented sleep disrupting your sleep cycles increasing the risk for daytime sleepiness.

What supplements can I use?

I won’t go into prescription today, those obviously need to be prescribed by a physician.

However, we should discuss the two most common OTC drugs primarily used.

Benadryl (diphenhydramine) and Doxylaminate (aka Unisom sleep tabs, equaline sleep aid, and good sense sleep aide). Diphenhydramine goes by many name brands such as Benadryl, Nytol, Tylenol PM, Excedrin PM and Unisom sleep gels to name a few.

Both are considered first generation antihistamines, often called sedating antihistamines, used by at least 10% of adults.

The primary consensus is that these are sedative. Caution should be used in elderly persons due to increased risks of cognitive issues as well as anticholinergic effects include blurred vision, constipation, dry mouth, urinary retention, and risk of increased intraocular pressure in patients with narrow-angle glaucoma. There is a risk in younger populations as well.

Other dietary supplements not controlled by the FDA and are considered experimental are as follows:

Melatonin

Melatonin is a sleep-regulating hormone produced by the pineal gland in our brains, playing a role in hour 24 hour sleep/ wake cycle, our circadian rhythm. Our sleep-wake cycle can be affected by jet lag, blue light (that’s why you should limit you screen time prior to bed time), and shift work among many others. Side effects can include nausea, dizziness, headaches and sometimes daytime drowsiness. Melatonin can cause a rise in blood sugar and affect blood pressure. As popular as this supplement is, it is not recommended as a sleep aid through research, as it has little validity in studies.

Valerian root

Valerian appears to help people fall asleep faster, sleep better, and wake up less often. In some studies, patients taking valerian were 80% more likely to report sleep improvements than those taking a placebo. It can be taken with teas, tinctures, extracts, and tablets. Side effects include headache, dizziness, itching, and stomach upset. Science is still not sure of how it works and the exact target, the suspicion is it affects amino acids and glycine.

Magnesium

Magnesium is felt to help with insomnia and reduce daytime sleepiness when used alone or in conjunction with zinc. Side effects include diarrhea, nausea, and abdominal cramping. Some medicines can interact with Magnesium. Large doses can cause heart issues, affect blood pressure, cause irregular heartbeat.

Other supplements

There are other supplements which are used as well, all with varying degree of research and side effects. They include- Lavender, chamomile, GABA, glycine, tart cherry, passion flower, hops, and CBD. All are popular for their calming effects or light sedation.

Remember:

Consistent Sleep Schedule: Stick to a regular sleep schedule to regulate your body's internal clock.
Create a Relaxing Bedtime Routine: Engage in calming activities before bedtime to signal your body that it's time to wind down.
Optimize Your Sleep Environment: Ensure your bedroom is cool, dark, and quiet for an ideal sleep environment.
Limit Stimulants: Reduce caffeine and alcohol intake, especially in the hours leading up to bedtime. Limit screen time prior to bed time, at least 30 minutes
Stay Active: Incorporate regular physical activity into your routine, but avoid vigorous exercise close to bedtime.