![]() All this will set you up for a good night's sleep eventually. CBT can help relax your mind, modify your outlook, and improve your daytime habits. Aim at getting at least 30 minutes of exercise four times a week.Ĭognitive behavioral therapy (CBT) is a kind of psychotherapy that treats mental problems by changing negative thoughts, emotions, and behavior patterns. Notably, the best time to exercise is late afternoon or early evening and not right before bed. Aerobic exercise also increases the amount of oxygen in your blood that reaches your muscles, helping to combat insomnia. The drop in temperature makes it easier for you to stay asleep. When you exercise, you usually experience a rise in temperature followed by a significant drop. With some practice, these skills can help you unwind at bedtime and improve your sleep even more effectively than sleeping aids. Some effective techniques include simple meditation practices, progressive muscle relaxation, yoga, Tai Chi, and the use of deep breathing. Relaxation techniques can relieve stress and help you get better sleep. ![]() The following are some behavioral and environmental changes that can positively impact sleep rather than medication. Even when you are using sleeping pills or medication as a temporary solution, experts advise that you make changes to your daily routines and bedtime behaviors as a long-term remedy for sleep problems. Research³ shows that changing your lifestyle and sleep habits is the best way to overcome insomnia. What's the best drug-free option for insomnia? Melatonin receptor agonist hypnotic sleeping pills such as Ramelteon (Rozerem) Non-benzodiazepines sedative-hypnotic sleeping pills such as zaleplon (Sonata), zolpidem (Ambien), and eszopiclone (Lunesta) ![]() Some help induce sleep, while others are used for staying asleep for extended periods.Įxamples of common prescription sleep medication include:īenzodiazepines sedative-hypnotic sleeping pills such as flurazepam (Dalmane), estazolam (brand name ProSom), and quazepam (Doral) These medications work on brain receptors to slow down the nervous system. There are various types of prescription sleeping pills, generally described as sedative-hypnotics. It is essential to consult your doctor before taking any over-the-counter medication, including sleep aids. Side effects of Doxylamine include dry mouth, blurred vision, dizziness, decreased sweating, and difficulty urinating.Ĭyclizine is a type of drowsy (sedating) antihistamine. Doxylamine is available under the Unisom brand. It is a sedating antihistamine that can help you get adequate sleep. Although it effectively induces sleep, diphenhydramine has several undesirable side effects and is only safe to be used as a sleep aid in the short term.ĭoxylamine is an over-the-counter medication popularly used as a nighttime sleep aid to treat insomnia. The following are some common over-the-counter sleep aids:ĭiphenhydramine is known as a sedating antihistamine that is more likely to make you fall asleep than others. Ideally, essential lavender oil is intended for aromatherapy and not oral ingestion. Although lavender therapy is generally safe, oral intake of supplements can lead to nausea and stomach pain in some people. When you simply smell lavender oil shortly before going to bed, you can experience improved sleep quality. The fragrance of lavender can help enhance sleep in people with insomnia. Magnesium also increases the levels of gamma-aminobutyric acid, which is a brain messenger with calming effects. Magnesium is a mineral that helps quiet your mind and body to make it easier to fall asleep, potentially due to its ability to regulate the production of melatonin. Increasing magnesium intake by taking supplements can help you get quality and adequate sleep. However, the root is not recommended for pregnant or breastfeeding women or those taking medications such as antidepressants and anti-anxiety drugs. Short-term intake of valerian root is safe for adults. Some researchers believe valerian root increases a chemical in the brain that has a calming effect. Valerian root is an herb extracted from the valerian plant that grows in Europe, North America, and Asia. Using melatonin supplements can help you get adequate sleep, especially in instances when the natural melatonin cycle has been disrupted due to a change in work shift, jet lag, etc. Melatonin levels in your body tend to increase naturally in the evening and become lower in the morning. Melatonin is a sleep hormone that your body produces naturally, signaling the brain that it is time to go to bed. However, if you need extra help to get adequate sleep, try the following sleep aid options after consulting your health care team: The natural sleep aids Good quality sleep often comes with ideal sleep practices and habits you cultivate over time.
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