Category Archives: Natural sleep fast

Overview

A 2002 National Sleep Foundation poll found that 74 percent of Americans have trouble sleeping a few nights a week or more; 39 percent get less than 7 hours each night; and 37 percent report being so sleepy during the day that it interferes with daily activities. You can deal with sleep problems by visiting your physician, taking prescription or over-the-counter drugs, making lifestyle changes, or taking natural sleep aids such as melatonin and tryptophan.

Insomnia

People with insomnia have one or more of the following sleep issues: difficulty falling asleep, waking frequently throughout the night, waking early in the morning or not feeling replenished by the sleep they get. Some of the common offenders include alcohol, caffeine, and days full of anxiety or stress. Depression can cause secondary insomnia, since 60 percent of people with insomnia are also depressed, reports the University of Maryland Medical Center. Shift work or travel to different time zones can disrupt circadian rhythms and cause sleep disturbances. Hormonal fluctuations during the menstrual cycle and menopause are problems for women, and advancing age is another insomnia culprit.

Drugs

Prescription drugs are called sedative hypnotics. Benzodiazepines and nonbenzodiazepines are two control substances commonly used to treat insomnia, but both have some risk of dependency. Prescription melatonin receptor agonist hypnotic sleeping pills mimic the action of the hormone melatonin, but do have side effects. Antidepressants are sometimes used for underlying depression. Over-the-counter sleeping pills usually combine an antihistamine with either acetaminophen or alcohol, and are meant for short-term use only.

Melatonin

Melatonin, a natural substance produced by the pineal gland, plays an important role in the sleep/awake cycle. The body produces more melatonin in a darkened environment, signalling to the body that it’s time for sleep, and produces more of it in younger people.

The University of Maryland Medical Center reports on several studies done on melatonin. One found that melatonin supplements  may help prevent jet lag, especially for those crossing five or more time zones. A few clinical studies show melatonin to be more effective than a placebo in reducing the time it takes to fall asleep, the number of hours slept and increasing daytime alertness. Other studies on healthy people suggest melatonin may be more helpful to people over 55 with insomnia. One study of people aged 55 and older found sustained-release melatonin to be more effective than regular melatonin.

Trytophan

L-tryptophan, an amino acid found in the body, contributes to the formation of the neurotransmiiter serotonin, which induces relaxation and sleep. The University of Maryland Medical Center reports on research that found that taking1 gof supplemental L-trytophan can induce sleep and delay waking times. Other studies suggest that 5-hydroxytryptophan, also called 5-HTP, which is made from tryptophan in the body or added as a supplement, is helpful in treating insomnia arising from depression.

Cautions

Do not take L-tryptophan or 5 HTP with certain antidepressants, including SSRIs and MAOIs. The long-term effects of melatonin are also unknown, so it may be best to check with your physician before taking either of these supplements.

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