For as long as I can remember, I have struggled with sleep. Many adults I know think back fondly on their childhood years if only to appreciate how quickly they fell asleep and how soundly they slept through the night. In contrast, my relatively normal and happy childhood was plagued by nights of tossing and turning, reading books by nightlight, counting sheep backwards and forwards and otherwise failing to fall and stay asleep for more than a couple hours at a time.
As an adult, I still struggle with varying degrees of troubled sleep, but these days, I can turn to all manner of sleep aids to improve my slumber. If you are new to the world of insomnia and troubled sleep,
You might learn a little from my experiences with the following seven popular sleep aids:
1. Melatonin
Melatonin is the hormone your brain releases when your circadian rhythm determines that it is time to sleep. However, it is typical for insomniacs and troubled sleepers to fail to feel sufficiently sleepy around bedtime. Many people who struggle to fall asleep easily will be recommended melatonin tablets, which are available over the counter in every pharmacy I’ve ever visited.
The most important lesson you should learn about melatonin is the importance of taking extremely low doses, perhaps 1 milligram or less. The more melatonin you take, the more your body will require the supplement to feel sleepy, and the worse your sleep disorder will become.
2. Magnesium
Magnesium is one of the most important minerals for proper bodily function. This mineral supports muscle and nerve function as well as energy production; when you are deficient in magnesium, your nervous system may struggle to regulate itself, resulting in troubled sleep.
Though magnesium is available in many whole foods, to include green leafy vegetables, peanut butter and chicken breast, I take a magnesium supplement every morning to ensure that I don’t feel restless legs all night long.
3. Valerian
Valerian is a tall, flowering grassland plant that has been a staple in folk medicine cabinets for millennia. Like chamomile, valerian root is most often brewed into a tea that is supposed to promote relaxation and help you fall asleep faster.
Experts advocate regularly drinking the tea just before bedtime for several weeks. I’m not certain that the Valerian itself has much impact, but drinking a non-caffeinated warm beverage before bed is a soothing ritual that can help calm the mind and body for sleep.
4. CBD
One of the newest additions to the list of sleep aids, CBD is a non-psychoactive cannabinoid, or a compound unique to cannabis plants, that has been associated with all manner of positive health effects, from alleviating pain to reducing anxiety and more. All of the proposed effects of CBD might help you achieve better sleep by calming your mind and body before bed.
The key with using CBD as a sleep aid is to be certain that you are investing in high-quality sleep capsules with reliable doses of the compound, as because the industry is relatively new and growing quickly, there are more than a few CBD scammers putting products on shelves.
5. Diphenhydramine
The active ingredient in Benadryl, diphenhydramine is an antihistamine that also has a sedating effect. The risk of relying on Benadryl for a good night’s sleep is that any intensely sedating drug can interfere with the body’s natural sleep patterns. You might not spend enough time in deep sleep to feel rested in the morning, which will compound your exhaustion the next day.
Worse, you could develop a dependency on the drug, making it even more difficult for you to achieve natural, easy sleep. Even ignoring all the potential side effects of the drug, I recommend you pass on this option.
6. Weighted Blanket
Weighted blankets advertise improved sleep due to pressure therapy, which is supposed to calm your body and mind the same way a hug from a loved one would. I was late to the weighted blanket trend, but I am so glad I bought in.
It takes a week or two to get used to the extra weight, but now I immediately feel more relaxed when I slide into bed. You might start with a twin-sized blanket at a lower weight, between 10 and 15 pounds, so you can maneuver it around your bed with greater ease as you get accustomed to it.
7. Sound Machine
I am a light sleeper, which means every bump in the night will send my eyelids open. I bought a cheap travel sound machine designed for babies, and it effectively masks all those irksome cracks and snaps that used to wake me up every hour or two.
There are sound machines with much more advanced features, to include different programmable sounds, timers, natural illumination and more, so if you need more than the basics from your sound machine, you can experiment with more expensive options.
For me, the best way to overcome bouts of insomnia has been to remain calm and stick to my routine. If you do decide to integrate sleep aids, you should do so carefully, keeping track of the effects to ensure that your sleep is steadily improving.
Also read: How to Alleviate Stress and Anxiety Without Drugs
