Another kind of OTC sleep aid is the herbal medicine. Most people who use this kind of medicine recommend it because it has no reported side effects. We understand that taking chamomile tea and lemon balm are completely harmless. But the other medications? Not so. Also, the purported effects and side effects of these medications are still not evaluated enough by the FDA (Food and Drug Administration). That is why before using herbal medicine as an OTC sleep aid, you still have to consult with your doctor as it may have undesired side effects on you, especially if you’re currently taking other medications.

Here are some herbal remedies that are currently the most popular OTC sleep aids in the market today:

Chamomile

Perhaps one of the best known and oldest sleep aids for insomnia, chamomile tea has been drunk for centuries to reduce sleeplessness and anxiety. It is widely considered to be safe to drink for adults and children alike. The tea has a mild pleasant flavor that produces a relaxing effect on the body and mind, the cause of which is still unknown for scientists. This tea is also being used as a remedy for an irritated stomach.

Kava-kava

The kava-kava has long been used by the inhabitants of the South Pacific islands. It is a mild intoxicant that produces alcohol-like sedation without the alcohol’s nauseating effects. This sleep aid for insomnia produces a natural calm feeling and also enhances dreaming during sleep.

Valerian Root

Widely known as the natural source of valium, the valerian root is another sleep aid that has been popular and used for the last hundred of years. Valerian root produces reduced anxiety and nervous and muscle tension. This medication works well when taken with other natural sedatives and may be used to treat occasional restlessness to long-term insomnia. In high doses, this natural remedy causes headache, nausea, paralysis and weakened heartbeat. Taken in the right dosage though, it produces the desired effects without having the unwanted side effects. Valerian root comes in tincture form that is dissolved in water and drank before going to bed.

Lemon Balm

Another sedative that works best when combined with other natural sedatives is the lemon balm Also known as Melissa it is also used to soothe an aching stomach. To consume, just add 2-3 spoons of lemon balm to a cup of boiling water. Wait for 10-15 minutes or until the concoction is cool enough, then drink.

Hops

Some of us know hops as a flavoring ingredient for beer. But taken in the right dosage, this bitter plant, which belongs to the cannabis family, produces a calming and an almost hypnotic-like effect on the person who takes this herbal sleep aid. Hops found in the market may come in many forms: tablets, capsules and tinctures. It may also be combined in capsule form with other natural sedatives such as passionflower, chamomile and lavender.

Passion Flower

The natural sedative of choice for the Aztecs, passion flower is also one of the best known herbal OTC sleep aids. This herb is also known as a very gentle and non-addictive sleep aid. This product, which comes in capsule, tincture and tea form, produces a calming and sleep-inducing effect. It considered as a safe herb and can be used by both children and adults.

While this OTC herbal sleep aids comes in highly recommended, it is still best to consult your doctor regarding your insomnia especially when it is a long-term one.

photo credit: .candy

otc sleep aids

Insomnia is one of the most common complaints when patients go to their doctors. While it is not a debilitating sickness in itself, insomnia may cause bodily harm in the long run. This condition may cause huge amounts of stress to long-term sufferers which may further lead to stress-related diseases such as cardiac disorders. Furthermore, lack of sleep affects the overall performance of a person’s daily activities including his work, social life and personal life.

While there are many ways to prevent insomnia such as changing your daily habits, sometimes it just wouldn’t work enough for you to get a good night’s sleep. In this article, I will write about over-the-counter or OTC medications which may help you to sleep if you have short-term or transient insomnia.

ANTIHISTAMINES

These medications, which are most commonly used in cases of allergies, are the most common over-the-counter drugs for insomnia. Histamine, a chemical messenger released by the brain during allergic attacks, is also a chemical that promotes wakefulness. By suppressing the action of histamine, antihistamine medications also promote sleepiness. This is why we feel very drowsy every time we take antihistamine medications.

Commonly, the antihistamines sold and marketed today as OTC medications for insomnia normally contains one of these two types:

1. Diphenhydramine citrate or Diphenhydramine hydrochloride. Brand names include Nytol, Benadryl, Compoz, and Sominex.




2. Doxylamine succinate. Brand names include Unisom Sleeptabs and Nighttime Sleep Aid

While these medications are effective in alleviating symptoms of short-term insomnia, it is not proven to be effective in patients suffering from insomnia for 2 weeks or longer. The main reason for this is the side-effects associated with the long-term use of these OTC sleep aids.

Side Effects of Antihistamines as OTC Sleep Aids

1. Prolonged drowsiness that may carry to the next day. This side effect depends on the people who take antihistamines, some of which may display none or severe daytime drowsiness.
2. Headaches and feelings of dizziness.
3. Dry mouth and throat.
4. Reduced alertness and lack of focus, coordination and concentration. Driving is prohibited while you take this medication, as the activity requires you to have mental alertness and coordination.
5. Gastrointestinal side effects such as vomiting and constipation.
6. While the effects of antihistamine in pregnant or lactating women are still under study, medical practitioners discourage its use during pregnancy. Also, these drugs could be secreted into the milk of lactating mothers which may have harmful effects on the newborn.

Furthermore, it is not advisable for the person who is taking these kinds of OTC sleep aids to drink alcohol because antihistamines add greatly to the sedative effects of alcohol. Taking these kinds of medications with medications that cause drowsiness is also discouraged.

Other Problems Associated with OTC Sleep Aids

For patients who have taken OTC sleep aids for a week or more, they will most likely develop a drug tolerance to it. This means that larger doses of this medication may be required to achieve the desired effect.

Another problem associated with taking OTC sleep aids is the eventual drug dependence of the person taking the medications. A person may not be able to sleep anymore without taking the medication. Abrupt stopping of drug intake may also cause withdrawal symptoms.

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Since we spend about one-third of our life sleeping, neck pain sufferers can benefit from a well designed pillow in their management strategy. There are many neck pillow which offer good support and pain relief. You may have to try more than one to find the best pillow for you and your needs, but let’s try to get some basics down and then look at a method to help you determine the right one.

Guideline for choosing a neck pillow:

photo credit: helgasms!

neck pillow

The right neck pillow will cradle your head and support your neck without distorting the normal posture and alignment. If your neck pillow is not supporting you properly you can experience stiff neck, headaches or even pain in the shoulder, arm and hand. It is important to avoid using too little or no neck pillow at all which places the unsupported neck under strain all night long. Using too many pillows or too firm of a pillow can push the neck up and pinch the joints together.

Sleeping procedure:

Sleeping is often difficult for people with neck pain. Whether you sleep on your side or back, your pillow must be soft enough to mold to your head and still fill in the space between your bed and your neck. Your head is bigger than your neck so supporting both without distorting the position of your neck. We have discussed many ways to help with neck pain. Don’t lose the gains you have made with posture correction, exercises or any of the great neck products we offer by sleeping on the wrong pillow.

The symptoms of poor neck alignment resulting from a poor supporting neck pillow may include snoring, headaches, insomnia, numbness in the arms and hands and neck pain or stiffness.

Read the rest of this entry »

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Most people can expect to experience some neck pain in their lifetimes. Using a neck pillow is a great way to help relieve pain, stiffness and headaches. Difficulty in achieving neck pain relief is also associated with poor psychological health, worrying, and becoming angry or frustrated in response to neck pain. Greater optimism, a coping style that involves self-assurance, and having less need to socialize, are associated with better prognosis.

Effect of neck pain:

The disability caused by neck pain may extend beyond obvious symptoms to impose a substantial financial burden and a major impact on the lives of those affected and seeking relief. The right pillow can also help with a more restful and healing night’s sleep. One of the most profound benefits is the effect using a good neck pillow can have on the curve and alignment of the neck when used properly over a period of time.

Read the rest of this entry »

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photo credit: waffler

sleep cycle

I am a big fan of lifehacker’s posts. Today I found out this one:

How to Reboot Your Sleep Cycle and Get the Rest You Deserve.

Hope you find it useful.

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If you are one of the millions of people across the globe who cannot consistently get a good night’s rest, then you are probably in search of effective solutions to your dilemma.  In our quest for restful, peaceful slumber, we’ll go to just about any lengths- from changing dietary habits to going to sleep specialists to taking medication and herbal treatments.  But, one of the possible solutions we overlook is one of the simplest – your pillow.

Did you know that your pillow has a great deal to do with how well you sleep at night? It’s true – your pillow can make or break a good night’s sleep, just as a mattress can.  This is why finding the best pillow for your bed is essential. Here are three things to know about finding the right pillow.

Your Pillow Supports Your Neck And Head

One of the reasons why a pillow is vitally important is because it cradles and supports your neck and head. Why is this important? Well, there are two reasons.  The first is that many sleep problems are caused by improper breathing.  If you can’t seem to fall asleep, it may be because of airflow problems caused by a pillow that doesn’t adequately support your head.

The second reason is simply because being uncomfortable prevents people from sleeping – especially if your head and neck are being affected. Plus, having an inadequate pillow just causes you soreness and tightness throughout the night and the next day.  You want to have a pillow that supports your neck and head properly and sufficiently.

The Fill Matters

The fill – the stuff that is inside the pillow – really does matter when it comes to comfort and support.  These days, pillows come in a variety of sizes, shapes, and fills. You can get a traditional down pillow, which tend to be very soft, or you can get a synthetic pillow filled with polyester or latex material that offers more support. Plus, synthetic pillows are often allergen-free, which means they will not cause sniffling and sneezing that sometimes comes with pillows made with down.

Choosing the fill goes hand in hand with another important factor: positioning.

Your Pillow Should Match How You Sleep

People generally sleep in three different postures: on their back, on their stomach, and on their side.  Some even sleep with all three postures at one point or the other during the night.  To maximize your comfort level (and thereby increase the chance that you will get a good night’s sleep), you should match your sleep profile with your pillow.

If you are a back sleeper, you will need a pillow that has medium firmness and isn’t too high (or too low, either).  This is so that your head is adequately supported.

If you are a stomach sleeper, you will need a soft pillow that is low to the mattress.  A thin down pillow is perfect.

If you are a side sleeper, then a firm pillow made from synthetic material that also fills out the space between your head and shoulders is perfect.

If you have had a great pillow for a while, but always have to fluff it up or otherwise rearrange it, it’s probably time for a new one.

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photo credit: bedzine

sleep well

Want to sleep better? Suffer from insomnia or other sleep-related issues and just cannot seem to get a good night’s sleep, then this article is for you.  Sleep is crucial not only to one’s health, but to one’s emotional well-being and state of mind.  After all, trying to slog through a long day on little sleep is miserable – yet preventable.

One of the biggest reasons why people cannot seem to doze off and stay that way through the night is poor equipment.  Your bed is a piece of furniture, but it is also a piece of equipment – something you use to get a good night’s sleep.  And nothing is more important to a bed than the key piece: the mattress.  Knowing a few things about selecting a good mattress can go a long way in helping you find a night of restful slumber.

Here are 3 secrets to finding the best mattress for you.

Identify Your Posture

Everyone sleeps differently.  You more than likely sleep in a different way than your spouse; if you have kids, they may sleep differently from you.  Generally speaking, though, there are three main sleeping postures:

1. On the back
2. On the stomach
3. On the side

Each of these postures requires different support from a mattress.  Therefore, determining which posture you have can affect the best mattress for you.  For example, many people who sleep on their backs prefer firm mattresses.  On the other hand, people who sleep on the side tend to prefer softer mattresses.  Then there are those who rotate through these positions during a night.  The best mattress for them may be in the middle.

Look Into Memory Foam

Some sleepers enjoy a firm mattress; others like a soft one.  But, even if you prefer one or the other, you still may not be getting enough sleep because the mattress you “like” doesn’t support your frame very well.  One way to help avoid this is to look into memory foam mattresses and mattress covers.

Memory foam works by adhering to your frame, supporting it and molding itself to your body.  Over time, the foam adapts to you and provides snug comfort.  It also reduces back pain by giving you more stability.  Instead of a traditional, flat-top  mattress, try a memory foam one if you are having pain related to sleeping, insomnia, or other problems.

Know The Types

Finally, you should look into the various types of mattresses out there and learn what works and what doesn’t. Most mattresses are your typical coil/spring varieties.  There are other types, though, such as feather or down mattresses, water beds, air mattresses, and foam mattresses.  Not all of these are recommended.  For example, water beds contribute to back pain and insomnia because they do not offer adequate support to your body.  The same could be said for feather mattresses (although feather mattress covers that go on top of the mattress generally are fine).

I recommend testing each before buying, because the type of mattress goes a long way to determining if it will be a good match for you. Finding the right mattress sure can help you sleep better.

Health & Fitness

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photo credit: Coletivo Mambembe

Happy pillows

If you are one of the millions of people across the globe who cannot consistently get a good night’s rest, then you are probably in search of effective solutions to your dilemma.  In our quest for restful, peaceful slumber, we’ll go to just about any lengths- from changing dietary habits to going to sleep specialists to taking medication and herbal treatments.  But, one of the possible solutions we overlook is one of the simplest – your pillow.

Did you know that your pillow has a great deal to do with how well you sleep at night? It’s true – your pillow can make or break a good night’s sleep, just as a mattress can.  This is why finding the best pillow for your bed is essential. Here are three things to know about finding the right pillow.

Your Pillow Supports Your Neck And Head

One of the reasons why a pillow is vitally important is because it cradles and supports your neck and head. Why is this important? Well, there are two reasons.  The first is that many sleep problems are caused by improper breathing.  If you can’t seem to fall asleep, it may be because of airflow problems caused by a pillow that doesn’t adequately support your head.

The second reason is simply because being uncomfortable prevents people from sleeping – especially if your head and neck are being affected. Plus, having an inadequate pillow just causes you soreness and tightness throughout the night and the next day.  You want to have a pillow that supports your neck and head properly and sufficiently.

The Fill Matters

The fill – the stuff that is inside the pillow – really does matter when it comes to comfort and support.  These days, pillows come in a variety of sizes, shapes, and fills. You can get a traditional down pillow, which tend to be very soft, or you can get a synthetic pillow filled with polyester or latex material that offers more support. Plus, synthetic pillows are often allergen-free, which means they will not cause sniffling and sneezing that sometimes comes with pillows made with down.

Choosing the fill goes hand in hand with another important factor: positioning.

photo credit: Tambako the Jaguar

Feathers?

Your Pillow Should Match How You Sleep

People generally sleep in three different postures: on their back, on their stomach, and on their side.  Some even sleep with all three postures at one point or the other during the night.  To maximize your comfort level (and thereby increase the chance that you will get a good night’s sleep), you should match your sleep profile with your pillow.

If you are a back sleeper, you will need a pillow that has medium firmness and isn’t too high (or too low, either).  This is so that your head is adequately supported.

If you are a stomach sleeper, you will need a soft pillow that is low to the mattress.  A thin down pillow is perfect.

If you are a side sleeper, then a firm pillow made from synthetic material that also fills out the space between your head and shoulders is perfect.

If you have had a great pillow for a while, but always have to fluff it up or otherwise rearrange it, it’s probably time for a new one.

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photo credit: miyukiutada

best sleep

To humans, sleep is one of the most important biological functions we have.  Life itself depends on our ability to hit the hay at the end of a long day and catch some shut-eye. Unfortunately, so many of us go without proper amounts of sleep, resulting in groggy, drowsy, and irritable zombies who shuffle their way through the next day.

So, in short, sleep is good.  But why, specifically, should we get at least 7 hours of sleep a night? What are the benefits and purposes of sleep? To answer that, here are the 7 best reasons to sleep at least 7 hours each and every night.

1.  Sleep restores your body.

During an average day, your body goes through a lot of stress. Walking, talking, digesting food, breathing, thinking, worrying, running, lifting, moving – all of these activities take a toll on your body’s organs, muscles, and nerves. Sleep is your body’s chance to give your body a much-needed break.  It’s like stretching after working out – if you don’t, your muscles will ache.

2. Sleep improves your mood.

It is a proven fact that sleep has positive benefits for your mood. When we wake up refreshed and energetic, we are more optimistic and happier; when we are sleep deprived, we are irritable and cross.

3. Sleep allows memories to form.

The experiences we have during an average day are short-term memories. Sleep is the process by which our brain takes these short-term memories and stores them into the brain, allowing them to become long-term memories.  Have you ever been sleep deprived and very absentminded and forgetful? The lack of sleep is why.

4. Sleep allows knowledge to crystallize.

Similar to memories, the knowledge we gain during a day does not crystallize, or become ‘learned’, unless the brain has the chance to store it away.  This occurs during sleep. That is why cramming before an exam is inefficient; the brain has not had time to properly store the information gained.

photo credit: skittzitilby

calm

5. Sleep replenishes energy.

Your body burns calories each waking second to keep your body’s inner furnace boiling. Carbohydrates form the prime source of fuel for your body, and as the day progresses, your body burns up more and more. Sleep provides a resting period for your body, allowing it to replenish enough energy to where you can wake up feeling refreshed.

6. Sleep keeps your brain functioning.

If you have gone a long period without sleep, you have probably noticed that your brain just didn’t function as well when you were deprived. You won’t be able to focus as well, nor will you be able to process information properly.  Sleep gives your brain the chance to basically take a break from 24-7 cognitive function so that it can be sharp the next day.

7. Sleep is vital to life.

Believe it or not, going a long period of time without sleep can be fatal. It is estimated that going more than 10 days without any sleep at all will kill you – which is the most important reason to catch some Z’s.

You need to sleep at least 7 hours a night, and generally no more than 8 for your average adult. The 7 best reasons to get at least 7 hours of sleep a night listed above hopefully have given you food for thought…and something to sleep on.

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Myths abound in our culture today, and misinformation unfortunately is a fact of life.  Not all of it is intentional; sometimes, people unintentionally spread misinformation because they haven’t been told otherwise.  Well, in an effort to reduce the misinformation going around about sleep, this article will discuss the top 10 myths about sleep and sleep aids, so that you may receive the truth regarding these important topics.

Myth #1: Sleep Isn’t Important

There are many ‘go-getters’ and ‘self-starters’ out there with blogs, articles, and books claiming that they function as well as – if not better than – most people on as little as 3-4 hours of sleep per night.  I don’t doubt that some people may be able to do this, but 99% of the population needs at least 7 hours of quality sleep per night.

Myth #2: Naps Are Sufficient

Along with the myth above, there is a myth that taking regular naps during the day is just as good as getting a continuous good night’s rest.  This is not true, and if you try to go down this route, you will not only waste time, but will feel groggy throughout the entire day.  A nap of around 20 minutes can actually boost attention and energy levels, but only temporarily –  and isn’t something you should do more than once a day.

Myth #3: Sleep Aids Don’t Work

They actually do (otherwise doctors wouldn’t prescribe them!). Not all are created equal, but the vast majority of sleep aids that are prescribed really are effective.

Myth #4: Dreamless Sleep Is Bad

Some say that if you do not dream while you sleep, then you are not getting a good night’s rest.  This is also untrue.  Whether or not you dream usually doesn’t have an effect on the quality of your sleep – unless, of course, your dreams or nightmares awaken you during the night.

Myth #5: The Best Sleep Aids Are Medical

While there are plenty of quality sleep aids that are prescription-strength, the best sleep aids are not necessarily from a pharmacy.  Many natural sleep aids, such as melatonin, chamomile tea, valerian, and herbs and foods rich in magnesium, can help tremendously.

Myth #6: Regular Sleep Times Aren’t Important

Oh, definitely not true.  You need to go to bed and awaken at roughly the same time each day in order to get a quality night’s sleep.  Otherwise, your body’s rhythm will be thrown out of whack.

Myth #7: Energy Drinks Make Up For Poor Sleep

Nothing makes up for poor sleep.  Downing a Red Bull or Five Hour Energy Shot is a poor substitute.  It may give you a temporary boost of ‘energy’, but that is a very short-term fix.  After the effects wear off, you will likely be even more tired because your body still hasn’t had that recuperation time.

Myth #8: Silence Is The Key

Actually, listening to soft, relaxing music while trying to get to sleep can actually aid you in sleeping better. Many music machines have been created specifically to help people slumber.

Myth #9: Eating Has No Effect On Sleep

To the contrary, what you eat and when you eat it will affect sleep. You shouldn’t eat anything more than a snack less than three hours before you head to bed.  Digesting food will keep you awake.  Also, foods high in sugar or caffeine will also keep you up.

Myth #10: Sleep Aids Are Unhealthy

Some sleep aids, like kava, are not healthy for you.  But, most of them are.  Look for ones that have been evaluated by the Federal Drug Administration to make sure.  If it has been approved by the FDA, it more than likely is good to go.

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