What natural supplements can help me sleep?
I’ll always recommend the natural solution before we approach medical intervention for things like sleep interruption. Patients can find remedies such as Melatonin, a naturally occurring hormone that can help patients stay awake during the day and get more restful sleep at night. To ease anxiety at night I’d suggest Holy Basil, which can help lower cortisol response. Valerian root is another supplement which acts as a natural sedative. Check to make sure you’re taking appropriate amounts of Magnesium, Vitmain D and B Vitamin which deficiencies of can all attribute to poor sleep habits.
What are some starter medications for insomnia?
Many patients will start by trying over the counter remedies like Tylenol PM. When sleep disturbance becomes a more recurrent and serious issue, they may try any of the following prescription medications including antidepressants, benzodiazepines (like Xanax), Doxepine (Silenor), Zaleplon (Sonata), Lunesta (eszopiclone) and Ambien (Zolpidem.)
What foods should I add and avoid in my diet to provide better sleep?
Prime culprits like the caffine in coffee, soda, teas, and chocolate are sure to put an end to peaceful sleep. Time is also a factor, and patients should avoid both food and liquids 90 minutes prior to bed. Alcohol is another ingredient for bad sleep—but other hydrating fluids should be consistent throughout the day. Spicy foods and dairy can cause reflux, which can also keep you awake.
What medications cause sleep disruption?
Some opioid pain relievers can cause sleep apnea which causes shortness of breath while sleeping. You should also keep a lookout for reactions from asthma medications, corticosteroids, blood pressure medications, and anti-depressants.
What other activities might be affecting my sleep?
Light levels can interrupt your body’s natural sleep cycle, confusing your brain and making insomnia a real issue. Sufferers of chronic pain may also be at risk for poor sleep and should reevaluate their pain management plan. Those with seasonal allergies may experience interrupted sleep due to post-nasal drop, asthma, and coughing fits. One more thing? Quit the cigarettes! Nicotine is a strong stimulant and can keep you up at night.
