Can Natural (OTC) Sleep Aids Help You Sleep Better?
Finding a natural, OTC sleep aid supplement alternative to sleep medications and drugs that actually works well and is safe to use over time is not easy, especially in a marketplace filled with questionable formulas. There are very few natural supplements that effectively help with falling asleep faster and sleeping better.
Let's look at the problem.
The two most commonly found ingredients in most OTC sleeping pills are antihistamines and melatonin, but they both have issues.
Antihistamines - The other core ingredient in over-the-counter sleeping pills is an antihistamine (such as in medications like Benadryl.) While the positive effects have not been substantiated through research, the side effects, such as next-day drowsiness, can be common and severe.
Furthermore, tolerance to the sedative effects of antihistamines can develop quickly — so the longer you use them, the less they will make you sleepy. This is not a good option.
Common side effects of OTC antihistamine sleeping pills:
- Drowsiness the next day
- Dizziness and forgetfulness
- Clumsiness, feeling off balance
- Constipation and urinary retention
- Blurred vision
- Dry mouth and throat
Melatonin is the other most common ingredient in otc sleep aids but you have to take it regularly, it can be easily overdosaged, and is often synthetic. Melatonin is produced in the body (pineal gland) in very small amounts, but the amounts found in synthetic supplements and used in studies are often far larger. Just 0.1mg per day is the recommended dose, much lower than most supplement level doses. Overdosing on melatonin does not work and indeed can lead to other issues.
Short-term side effects of high doses of melatonin can include headache and sleeplessness. Other, less common melatonin side effects might include abdominal discomfort, mild anxiety, irritability, and confusion. Moreover, most studies have found synthetic melatonin to be no more beneficial than a placebo.
So what's a better solution for a sleep aid?
What supplement can I take to sleep better?
There are certain ingredients that have proven track records for positive impacts on sleep. These include GABA, inositol, phosphatidylserine (PS), valerian, chamomile, passionflower, lemon balm, jujube, magnolia, magnesium, L-theanine, L-tryptophan and hops. In the right doses, they can produce a rapid relaxing and soporific effect.
GABA (gamma aminobutyric acid) is the main calming neurotransmitter in the body and central nervous system. Increasing the release of GABA in the brain is a sure path to relaxation and sleep.
Valerian root is well known for its ability to help people sleep by inducing the release of GABA in the brain which has mild sedative effects. GABA basically calms the brain and nervous system.
Passionflower provides a strong analgesic effect, reducing tension and soothing muscle cramps and aches. Passionflower actually binds to benzodiazepine receptors in the brain which reduces anxiety thus helping you sleep.
Chamomile has the same action as passionflower by binding to benzodiazepine receptors.
Lemon balm works by enhancing GABA activity, calming the brain and nervous system but without the side effects. It was recently touted by Dr Oz for its ability to help you sleep better.
Magnolia bark extract has been shown to help reduce sleep disturbances.
PS, an antioxidant, has been shown to enhance brain function and memory, decrease anxiety and depression, improve mood, improve sleep quality and enhance metabolism.
L-Theanine is a non-protein amino acid, clinically proven to reduce stress, balance mood and improve the quality of sleep.
