Sleeping Pills & Natural Sleep Aid

Sleeping pills are a class of sedatives which act on the central nervous system and help a person fall asleep quickly. There are a few types of medicines that can produce sedative effects. Examples are antidepressants, barbiturates, and benzodiazepines. Benzodiazepines are the most common anxiolytics and hypnotics. Some Benzodiazepines are used to relieve anxiety, alcohol withdrawal, panic disorders and certain seizures disorders.
 

Sleeping pills usually lose its effect after a while because body gets used to the medicine, thus explain why it can only be used for short duration. There is also common side effect from taking sleeping pills such as drowsiness, dizziness, lack of co-ordination and slurred speech
 

Natural Sleep Inducers, melatonin in Malaysia? (3)

 

Which is why for some people before they opt for sleeping pills, they prefer to try natural remedies to induce sleep. In Malaysia it is not common, and it is based upon prescription to obtain melatonin. However, in U.S melatonin is one of the common over the counter (OTC) medicine where people can just purchase to improve their sleep quality.

 

Milk and sleep? (4)

 

Among range of products of natural remedies where people can look for when it comes to sleep aid are, it is advisable to drink warm milk before sleep to induce sleep. The science behind it is due to tryptophan and melatonin compound in milk. Tryptophan is an amino acid found in a variety of protein-containing foods. It plays an important role in the production of the neurotransmitter known as serotonin. Serotonin boosts mood, promotes relaxation, and functions as a precursor in the production of the hormone melatonin. Melatonin, also known as the sleep hormone, is released by your brain. It helps regulate your circadian rhythm and prepare your body for entering a sleep cycle. However, there is currently no evidence to suggest that a single glass of milk contains enough tryptophan or melatonin to significantly influence your body’s natural production of melatonin or to independently treat a disordered sleeping pattern. The same thing goes to the temperature of milk and how does it affect sleep, it is just that  warm liquids have calming effect on the nervous system and may be more effective for lulling you into sleep than cold drinks. However, result depends on the individual. According to studies, any bedtime ritual can actually improve sleeping quality, since it helps body to slow down and relax, it gives signal to body to shut down.

 

Valerian and sleep? (3,5)

 

Apart from this, valerian is usually use for centuries in helping individuals to sleep better. It is an herbal medicine made from the root of the plant. It has been noted to act as sedative, according to study, valerian can be helpful in treating insomnia and improving sleep quality. Although more research is needed to establish this, but studies show that taking valerian can reduce the amount it takes to fall asleep by about 15 to 20 minutes. Doses of 400-900 mg of valerian extract taken up to 2 hours before bed seem to work best. Continuous use for several days, even up to four weeks, may be needed before an effect is noticeable. Some studies show that valerian can help improve sleep when combined with other herbs, including hops and lemon balm. Taking valerian might also improve the sleep quality of people who are withdrawing from the use of sleeping pills. However, some research suggests that valerian does not relieve insomnia as fast as “sleeping pills.”

 

Chamomile and sleep? (3,6)

 

Chamomile is a gentle herb that has calming effect. It promotes relaxation and sleep. Although there is no standard dosage of chamomile, it can be used in several ways such as use dried chamomile flowers to make tea, steep prepared tea bags sold at your local grocery store, inhale or apply diluted chamomile essential oil to your skin. Herbal essential oil can be used in order to induce calm environment and prepare your body to sleep. It can be cultivated partly as sleeping ritual, so your body will adapt to it in such a way that its going to make you feel sleepy.

 

 

In conclusion…

 

Most of the non-medication kind of remedies such as milk, valerian, chamomile, and valerian, usually give slower effect as compared to medicated sleeping pills. However, it can be used to treat mild insomnia and withdrawal symptoms from medicated sleeping pills, since medicated sleeping pills cannot be taken in the long run. Thus, both medicated and non-medicated has its own pro and cons, you may consult pharmacist or doctors to better suit your situation in choosing for sleeping pills or natural sleep remedies in order to improve your sleep quality.

 

References

  1. Ministry of Health Malaysia. My Health Portal. Sleeping Pills (Sedatives). http://www.myhealth.gov.my/en/sleeping-pills-sedatives/
  2. Sleeping Pills: What You Need To Know? https://www.webmd.com/sleep-disorders/features/sleeping-pills-what-need-know
  3. 8 Natural Sleep Aids: What works? https://www.healthline.com/health/healthy-sleep/natural-sleep-aids
  4. Should You Drink Milk Before Sleep? https://www.healthline.com/nutrition/drinking-milk-before-bed
  5. Valerian. https://www.webmd.com/vitamins/ai/ingredientmono-870/valerian#:~:text=Valerian%20is%20an%20herb.,inability%20to%20sleep%20(insomnia)