Sleep alternative to prescription drug Information - How to get a full rest without medications

A good night's sleep enhances energy, mood, vitality, sex drive, and reduces the risk for chronic medical conditions. It may even reduce the frequency or risk of seizures. If you would like to improve your nightitme quality, consider Good Night Rx. Chronic sleep problems interfere with your body's natural rhythms and rob it of the time it needs to restore itself. The incidence of many diseases including diabetes, high blood pressure, heart attacks and depression increases with a lack of deep slumber. Recent research has even shown a connection between poor sleep and weight gain.

Causes and what to do about them
Sleep problems can be caused by various medical disorders including asthma, COPD, heart failure, enlarged prostate, gastroesophageal reflux, chronic pain, restless leg syndrome, depression, and anxiety. People who suffer from anxiety from stressful life situations are more likely to experience sleep disturbances. Obstructive sleep apnea causes daytime fatigue. Sleep problems can also be caused by taking too many dietary supplements, herbs, or drinking too much tea or coffee. Many people don't realize that the majority of herbs have stimulating properties.

Practical Sleep secrets without drugs and medications

Trouble sleeping? Take a walk in the morning
If you want to sleep better, take a walk in the morning to expose yourself to morning light. As the light enters your eyes, it stimulates nerve impulses in the back of the eye. Thereafter, the optic nerve carries this message to various parts of your brain, particularly those involved in the sleep awake cycle. When evening comes, you will be able to sleep deeper. The more light exposure you have during the day, the deeper your sleep will be that night. Also, the more physically active you are, the deeper your sleep will be.

As much as possible stick to a schedule, and try not to sleep late on weekends
If you sleep late on Saturday and Sunday mornings, you'll get Sunday night insomnia. Instead, go to bed and get up at about the same time every day. You may not need to rely on an alarm clock to wake up when you get enough sleep.

Carbohydrates induce sleep
Eat a light snack about 1 to 2 hours before retiring. Don't eat too many spicy or fatty foods. They may cause heartburn and interfere with proper sleep. If you get the munchies, eat something that triggers serotonin, which makes you sleepy. Carbohydrates (whole grain bread, pasta, potatoes, lentils, barley, fruits, or cereal) with small amount of foods containing the amino acid L-tryptophan (milk, tuna, or turkey) will do the trick. A fruit salad and vegetable soup are good options. Another idea is whole grain bread with tomatoes (or salsa) and melted cheese.
   To investigate the role of carbohydrate in sleep induction, researchers at The University of Sydney in Australia compared the effect of high- and low-glycemic index carbohydrate–based meals ingested several hours before bedtime on sleep quality. Twelve healthy men ate standard, isocaloric (8% of energy as protein, 2% of energy as fat, and 90% of energy as carbohydrate) meals of either low GI or high GI rice 4 hours before their usual bedtime. On another occasion, the men ate the high-GI meal 1 hour before bedtime. The carbohydrate-based high-GI meal resulted in a significant shortening of sleep onset compared with a low-GI meal and was most effective when consumed 4 hours before bedtime.
   Those who have difficulty falling sleeping at night may consider eating a higher proportion of carbohydrate while having very little fat and protein. Some options include pasta, potatoes, bread, cereal, and fruit salad. In order to stay alert during the day, a good option is to eat small frequent meals with a higher proportion of protein and fat. If you eat a large meal during the day that consists mostly of carbohydrate, you are likely to have difficulty concentrating or functioning at your best at work or at home. This may also be true of students. If you have a test in the afternoon, avoid a large lunch rich in pasta, potatoes and bread but rather have a smaller meal with a higher proportion of protein such as meat and fish.

 Limit alcohol
Don't drink more than one or two ounces of alcohol before sleep. It may cause you to wake up repeatedly, snore and possibly develop sleep apnea.

Avoid caffeine, nicotine, and stimulants, Diet soda including Diet Pepsi and Coke
Smokers experience withdrawal symptoms at night, and they have a harder time both falling asleep and waking up. some people are so sensitive that even a cup of coffee drank at lunch can interfere with sleep.
   Caffeine is found in tea (including green tea), certain soft drinks, chocolate, cocoa, and of course coffee. Caffeine is also found in certain herbs such as guarana and kola nut.
   Diet pills that contain ephedra or ma huang can keep you awake. So can the nutrients phenylalanine, tyrosine, tongkat ali, ginseng and other adaptogenic herbs, and the anti-depressants St. John's wort and SAM-e. High doses of vitamins may act as stimulants, interfering with sleep. Amino acids such as tyrosine and phenylalanine can cause insomnia. Take most of your supplements early in the day. Certain hormones, such as DHEA and pregnenolone, when used in high dosages, can cause alertness overnight even if the pills are taken in the morning.

Exercise
If you're trying to sleep better, do more exercises, either in the morning or in the afternoon. Physical activity enhances the deep, refreshing stage of sleep, and also helps the body release more human growth hormone. Many people report deep sleep after a full day of walking, hiking, or biking. Take a 20 to 30 minute walk in the morning to expose yourself to morning light which will help you sleep better at night.

A slightly cool room is ideal for sleeping
This mimics your internal temperature drop during sleep, so turn off the heat and save on fuel bills. If you tend to get cold, use blankets. Try sleeping in warmer nightclothes and wear socks. Studies show that warm hands and feet induce sleep quickly. If you overheat at night, wear light nightclothes and sleep under a single sheet. Use an air conditioner or fan to keep the room cool. Use a dehumidifier if you are bothered by moist air. Use a humidifier if you are bothered by dry air. Signs of dry air irritation include a sore throat, nosebleeds or a dry throat.

Sleep only at night
Daytime naps steal hours from nighttime slumber. Limit daytime sleep to 20-minute, power naps. Don't take a nap after 2 PM.
   If you work nights, keep window coverings closed so that sunlight, which interferes with the body's internal clock, doesn't interrupt your sleep.
   f you have a day job and sleep at night, but still have trouble waking, leave the window covering open and let the sun's light wake you up.

Keep it quiet
Silence is more conducive to sleep. Turn off the radio and TV. Use earplugs, a fan or some other source of constant, soothing, background noise to mask sound that you cannot control, such as a busy street, trains, airplanes or even a snoring partner. Double-pane windows and heavy curtains also muffle outside noise.

Herbal and nutritional products that could help with sleep
These include tryptophan for serotonin, Kava plant, valerian, and particularly Good-Night-Rx which is quite effective. You can purchase them by clicking on the links provided. Theanine is a natural amino acid to considerp. Natural supplements are not as potent as prescription hypnotics, but they are much safer and do not cause rebound insomnia nor do they cause memory loss. Good Night Rx is close to being as good as a low dose of a prescription insomnia drug.

I lost my father recently and have been dealing with anxiety on and off since. I seem to have the most difficulty at night. Often times I was taking prescription drugs to fall asleep and then I came across an all natural capsule that I have been taking and it does work most nights. It contains, valerian, melatonin, passion flower and jujube amongst some other ingredients. My concern is how often I can take this product. I am not sure if I can take it nightly? Your site said passion flower should not be used every night, so I wonder If this one I use should not either? It is like a no win situation because I am trying not to take the prescription, but also do not want to harm my self with herbals that have no studies on long term use.
  To be on the safe side we suggest using herbal or pharmaceutical hypnotics no more than 3 or 4 nights a week due to the possibility of tolerance and habituation.

Every once in a while I have difficulty sleeping, and somewhere along the line my whole cycle gets thrown out of whack. I have a mild to moderate history of depression so I suspect that this is a sort of remnant. There were times I was prescribed Xanax for a short period to help me calm down and it worked. But I know Xanax is addictive. So I'd like to know, are there any natural remedies that can be used short term relatively quick-acting, and used only here and there as needed) that could help me get more rest? Would Melatonin be relevant in this case? What of Good Night Rx? I find Valerian doesn't seem to work for me.
   A. We have many reports of Good Night Rx, when used no more than 3 times a week, to be very helpful in relieving occasional problems with sleep. You could also consider passionflower and the occasional use of kava root.

Caffeine and sleep
Caffeine may keep adolescents perky through their early morning classes but according to a recent survey, it cuts into their nighttime sleep. The survey, published in the January issue of Pediatrics, included nearly 200 7th- through 9th-grade students who recorded their sleep patterns and their daily intake of caffeinated drinks and foods over two weeks. The average intake of caffeine was just 63 milligrams (mg)--equivalent to about one-half of a cup of coffee. Children who reported higher intakes of caffeine were found to sleep fewer hours, were more likely to wake during the night and tended to be sleepier during the day.

Sleep drug risk and danger
The market for sleep drugs is currently dominated by Ambien, which is made by Sanofi-Aventis, Sepracor Inc.'s Lunesta, and a slew of generic sleep drugs known as benzodiazepines of which the most frequently-prescribed is Pfizer Inc.'s Halcion. The problem with many sleep drugs is their potential for dependence, abuse or other other side effects. Ambien may cause bouts of "sleep driving" and "sleep eating." The only sleep drug currently on the market that is not a controlled substance is Rozerem, made by Takeda Pharmaceutical Co. of Japan. Rozerem is a melatonin receptor agonist.

March 2007 - FDA has requested all makers of sedative-hypnotic sleep drug products to include stronger language on their products about potential risks. These sleep drug risks include severe allergic reactions and complex sleep-related behaviors such as driving when not fully awake, with no memory of the event.

Prescription hypnotics and memory loss
Most of the pharmaceutical hypnotics prescribed by doctors, if used regularly, cause memory loss.

Rebound insomnia from hypnotics
Rebound insomnia occurs when you take a sleep drug one night, you sleep well, and the next night you don't take a sleep drug. There is a chance that you may not sleep too well the second night due to rebound insomnia caused by taking a sleep drug the night before.

Tylenol PM and other widely used acetaminophen pain drugs that include a sleep-aid do not show any significant benefit. Patients taking the drugs, most commonly sold as Tylenol PM and Excedrin PM, d0 not fall asleep significantly faster than those who take only acetaminophen or the sedative, known as diphenhydramine citrate.

Lack of sleep in hospitals
Intensive care units are so noisy and disruptive that patients are not able to get the restorative sleep that they need to heal. However, if nurses and technicians would simply adjust their schedules and avoid constantly waking patients through the night, patients may be able to get a deeper sleep.

Number of hours in bed
Older adults who sleep nine or more hours each day may have a higher risk of developing dementia than those who spend fewer hours in bed. European Journal of Neurology, September 2009.

Emails
Q.  I was diagnosed with a sleep disorder through an overnight sleep study clinic in Atlanta GA. They say I have Alpha Intrusions. I literally have not slept in seven years and this includes them starting me off on Elavil which I had horrible side effects then they changed me to Klonopin. At first I thought it was the greatest drug! You see I was not told any of the side effects and the horrible dependency. After a couple of months it stopped working and they went up on the dose. To keep this as short as possible I am on 4mg of Klonopin and I still do not sleep through the night ever!! I am so tired all the time. I also have Fibromyalgia which does not help the situation. I just started taking supplements like coq10,Omega threes, Digestive enzyme, Adrenal support and 5htp. The supplements are seeming to help me feel better during the day but no luck with the sleep. I have taken 500mg of 5htp and klonopin and still have a hard time falling and staying asleep. I hate the Klonopin because I have been on it so long that when I have tried to go off of it I have wound up in the ER thinking I was having a heart attack. I get so sick and have jerk like movements if I go one day without the Klonopin. I call it poison. I have voiced to my sleep specialist that I want to be off of it but he says we will work on it but to no avail! How can I get off this drug in your opinion? Can I ever sleep normal again? I am 48 years old and I feel like I dont have a life anymore. My husband is very supportive but I know he is frustrated living with me like this. I used to be the most energetic person.
   A. We are not able to give individual advice but important steps for sleep include taking a long walk early in the morning for light exposure and exercise, morning is the best time for light exposure since it resets the internal clock. Taking a full break from all supplements could be helpful since some of them can cause sleep problems, including very high doses of 5htp.

I'm from Brazil, 53 years old and I have been looking for something to help me deal with my stress, light depression, and a bad night sleep. I was told by friends to take DHEA 50 mg before breakfast, what I did, and it really help boost my days! I was also advised taking 5HTP 100mg. at dinner (7:00pm), and Melatonin Plus 3 mg. when going to sleep (10:30pm).What I also did. But this seems not working, I`m having more problems to get to sleep. And it is weird because even not having a good night sleep I`m getting up fine and in a very good mood. I would very much appreciate your answer and help about taking 5HTP and Melatonin Plus at night.
    Sometimes taking too high a dosage of 5htp and melatonin can have a negative effect on sleep. DHEA can cause insomnia in high dosages.

I suffer from a rare condition called polysymptomatic idiopathic hypersomnia. The only treatment avaiable that works for me is dextroamphetamine. It's much better than having no life, or than having one accident after another. I fall asleep in 2.5 minutes. Unlike narcoleptics, we idiopathic hypersomniacs suffer from a lack of histamine 3.To date, there is no viable medication on the market to address this lack. Do you have any help for people like me. Surely, there are other ways for me to stay awake. I suffer from extended periods of deep sleep, sleep drunkeness, etc. On dextroamphetamine, I have wildy erratic blood pressure, as my high blood pressure is totally reliant and in sinc with my dex. Normally I do not have high blood pressure. If I medicate for high blood pressure, my blood pressure medication counteracts my stimulants, and/or if the stimulants have worn out, it drops too low. Keep in mind that this disorder is so terribly debilitating that I think I would prefer having a stroke as opposed to sleeping through my life. Thank you. I think you have a whole new area for marketing supplemnets / meds for excessive daytime
sleepyness, unless you already have and I missed it.
    Perhaps supplements that keep one awake, such as acetyl l carnitine, dmae, can be helpful.

I've had a problem with sleep for many years. I'm a male in my mid-fifties, not overweight, no medications, eat healthy, exercise regularly, keep regular hours, don't smoke, don't drink caffeine, and only minimal alcohol. I can usually get to sleep fine (unless my mind is racing). The biggest issues for me are first that I wake up in the middle of the night for no apparent reason and have a difficult time getting back to sleep. It takes 30-120 minutes go back to sleep (during that time I might doze off in 5-10 minute chunks before waking up again). However, even after I finally get back to sleep, it's not restful because I wake up again and go through the same pattern. The second issue is that I constantly toss and turn, even on nights when I don't wake up for no reason (and even when my bed was new). I've done a sleep study which ruled out sleep apnea. As a result, I never get a good night's sleep. I've tried 5HTP, valerian, melatonin, calcuim / magnesium, tryptophan, passion flower, hops, scullcap, and others. I've also tried jasmine aromatherapy. Unfortunately, nothing works. And the worst part about not sleeping well is that I look very tired in the morning and throughout the next day. Then your boss and co-workers wonder what you do at night, why you don't take better care of yourself, etc., etc. It's not a good situation. So when I can I take naps during the day because I'm so tired. The naps range between 15 and 90 minutes (even on weekends), around noon or a little later. I usually feel more refreshed after a nap, but not always. On occasion a nap does nothing for me and I look and feel as tired afterwards as I did before. I read your Practical Sleep Tips and am doing most of them.
    Exercise is the most important part, along with sunlight exposure, for deep rest at night.