A good night's sleep enhances energy, mood, vitality, sex drive, and reduces the risk for chronic medical conditions. If you would like to improve your sleep quality, consider Good Night Rx.
Good Night Rx is trademarked by Physician Formulas
Developed by Ray Sahelian, M.D.
Good Night Rx helps induce sleep. It has valerian herb, hops herb, melatonin,
kava, 5-HTP, and several other sleep inducing herbs.
What causes sleep problems?
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 on how to sleep without drugs
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 sleep. 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.
Avoid caffeine, nicotine,
and stimulants
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, certain hormones,
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.
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 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 consider for
sleep. Natural supplements are
not as potent as sleep drugs, 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 sleep drug.
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.
Sleep drugs and
memory
Most of the sleep drugs on the market, if used regularly, cause memory loss.
Sleep drugs and
rebound insomnia
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.
Sleep statistics
According to a poll by the National Sleep Foundation (which may partly or
fully be funded by the pharmaceutical industry), more than half of American
women are not getting enough sleep. Nearly 70 percent of women say they
frequently have a problem sleeping, with most of them stressed or anxious, and
60 percent only get a good night's sleep a few nights a week. But while 72
percent of working mothers and 68 percent of single working women are more
likely to suffer from insomnia, stay-home mothers have the worst overall sleep
difficulties. The "Sleep in America" poll found 74 percent of stay-at-home
mothers suffered insomnia at least a few nights a week and 59 percent said they
woke up feeling unrefreshed. "American women are struggling to cope with this
lack of sleep," said Kathryn Lee, of the National Sleep Foundation (NSF) in a
statement. "Women's lack of sleep affects virtually every aspect of their
time-pressed lives, leaving them late for work, stressed out, too tired for sex
and little time for their friends." The survey, released on Tuesday, found that
when pressed for time, one half of women responded that sleep (52 percent) and
exercise (48 percent) were the first things sacrificed. But when women were
tired or ran out of time, 39 percent also reduced the time they spent with
friends and family, 37 percent stopped eating healthily and 33 percent stopped
having sex with their partner. Most women who don't get enough sleep just grin
and bear it but 65 percent are likely to drink coffee or caffeinated beverages
to keep going. Instead of trying to get to bed early to make up for the lack of
sleep, 87 percent said they watched television in the hour before going to sleep
and 37 percent did other activities. The National Sleep Foundation questioned
1,003 women between the ages of 18-64 for the poll to raise awareness about the
problem.
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.
Sleep emails
Q. I stumbled across your
sleep website and after reading some stuff on it was
wondering if you can answer a few questions for me. I lost my father recently
and have been dealing with anxiety on and off since. I seem to have the most
difficulty at night when I try to sleep. 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. I have been dealing with some sleep problem
for 6 weeks.
A. To be on the safe side we suggest using herbal or pharmaceutical
sleep products no more than 3 or 4 nights a week due to tolerance and
habituation.
Q. Can good sleep reduce the risk for
seizures?
A. Improvement of sleep patterns
can help reduce the frequency of
seizures.
Q. My query: Every once in a while I have
difficulty sleeping, and somewhere along the line my whole sleep cycle -I feel-
gets thrown out of whack. I have a mild to moderate history of depression with
insomnia (I tended to "think too much") 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 sleep better- 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 like
Xanax (i.e. relatively quick-acting, and used only here and there as needed)
that could help one sleep better, more restfully, and thereby "straighten out"
one's sleep cycle? 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.
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.