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.

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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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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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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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Calm down

Insomnia has been a problem for people throughout the ages, and continues to plague humanity today.  We need sleep, desperately – our bodies and minds do not function well at all without it.  Yet, in today’s fast-moving society, there are a lot of obstacles to a full seven or eight hours worth of sleep.  To get around these obstacles and sink into a restful sleep, we resort to many treatments and cures – such as over-the-counter sleeping aids.

OTC sleeping aids are relatively new, and are constantly generating buzz in the news as new products are developed and released.  With hundreds of products out there, and company after company promoting their line of sleep aids, the market is completely saturated with potential treatments.  Here is the latest buzz about OTC sleeping aids and whether or not they really work.

Melatonin And Side Effects

Melatonin, a hormone found in your brain that regulates your day-night cycle, has been used widely as a OTC sleeping aid for the past couple of decades.  In the United States, it is classified as a food supplement and therefore isn’t regulated, but in the United Kingdom, it is classified as a hormone and is available only as a prescription.  This is because of the potential side effects associated with melatonin.

Melatonin became very popular because it is viewed as an all-natural, completely safe way to help one get to sleep.  But, while melatonin is effective at regulating sleep, it is not free from side effects.  Researchers have found that using melatonin can cause headaches, abdominal pain, nausea, low sex drive, and grogginess, among other effects.  This isn’t to say that melatonin doesn’t work, but one should be aware of side effects, even if they are not universal.

Short-Term Vs. Long-Term Treatment

One popular misconception is that OTC sleeping aids are good for long-term use, i.e. over several months or years. While the problems that cause insomnia may persist, OTC sleeping aids shouldn’t be used for long-term treatment.  The reason is because these products are designed to treat the symptoms of short-term insomnia, not the causes.  The causes usually have to be treated through other means (some of which are medical).

photo credit: darkpatator

Calm

You do not want to get in the habit of taking an OTC sleeping aid on a regular basis in order to get sleep, even if it is natural. Eventually you have to fix the problems and causes of chronic insomnia if you want lasting solutions.  But, it is okay to use OTC sleeping aids in short-term situations, and to deal with bouts of insomnia that pop up every now and then.

Sleeping Aids And Restorative Sleep

One of the main functions of sleep is to give the body a chance to rest and recuperate.  This is called restorative sleep, and it is vital to life. There is evidence that OTC sleeping aids can interfere with restorative sleep and prevent the therapeutic effects that sleep brings to your body.  This means that you may very well feel worse than you did before you started the medication!

For this reason, make sure to consult with a physician before beginning a course of treatment that involves OTC sleeping aids.

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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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just an eye

Collected Advice

In this hectic, 24/7 environment we live in, it is hard for us to sometimes realize just how important sleep is to a healthy lifestyle.  We come, we go, and we crash on the sofa when it’s all said and done – only to wake back up bright and early to do it all over again.  And when we feel exhausted, we look anywhere we can for some quality sleep and sleep aid advice.

Here comes some good news, some bad news, and then some more good news.  The good news is that there is plenty of information out there about getting a good night’s sleep.  The bad news is that a lot of it is bogus.  The good news is that to find sound advice, all you have to do is find the right authorities.

Thus, a list of sleep and sleep aid gurus and experts should be helpful for you to hunt down the best information possible for obtaining a night of sweet, uninterrupted slumber.

Robert deStefano

Perhaps one of the most recognizable experts on sleep and sleep aids, both online and on television, is Robert deStefano.  Robert battled insomnia for twenty years, figuring out along the way the secrets to getting the best sleep possible.  He has since related his observations and lessons to thousands via his website, http://www.destefanorobert.com.  He has also appeared on ABC and has been featured in online and print magazines.

Different experts have different approaches to the topic.  Robert’s approach focuses on personal development and cognitive change supplemented by natural sleep aids, such as his Deep Sleep Complete Sleep Shots.  He guarantees success for someone following his advice within 30 days.

Dr. Mark Haltrecht

These days, more and more family practitioners are becoming well-versed in sleep-related issues.  Dr. Mark Haltrecht, a family practitioner from New York, has made a name for himself as an expert in many health-related issues, especially sleep.  He contributes regularly to HealthGuru (http://www.healthguru.com) on various sleep-related topics, and emphasizes a healthy lifestyle (including a healthy diet) in treating insomnia and other sleep disorders.

photo credit: awezmaz

Collected Advice

Dr. Michael Breus

Dr. Michael Breus is a sleep expert and a sleep coach from Arizona who treats patients with sleep disorders through a mix of cognitive-behavioral therapy (CBT), natural sleep remedies, nutrition, hygiene, and other popular treatment methods.  He has appeared on television numerous times, on shows such as Oprah, The Today Show, and The View.  Dr. Breus is also the author of a popular book on insomnia entitled Good Night: The Sleep Doctor’s 4-Week Program To Better Sleep And Better Health. He also has a website, http://www.theinsomniablog.com.

Those looking for a scientific approach grounded in research and study could be interested in Dr. Breus and his approach.  Virtually every serious sleep disorder out there is of a psychological or medical nature.  Finding the right way to treat these particular disorders means that a trained specialist is needed eventually.

The best sleep guru and expert for sleep and sleep aids for you depends on your specific needs and desires.  That is why doing research and shopping around is well worth it for anyone interested in finding out more about how to treat his or her condition.

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Here is the post I promised in my Zeo review about the different kinds of sleep.

When we go to bed at night, bushed from the day, and lay down to catch some Zs, we usually do not think about the levels of sleep and brain activity we are about to experience. We do not think of the neurons that are firing away in our brain while we slumber, nor are we thinking about the chemicals and neurotransmitters that play a role in what goes on while we are unconscious in bed.

All we’re thinking about is just getting some rest.

While that may be true, the science of sleep is still a very fascinating concept, and one that has a lot of practical ramifications for our daily life. Your brain, for example, goes through several phases of sleep during a night, which can have an impact on how much rest you actually get and how you will feel the next day.

This article will briefly cover the three main types of sleep and how they affect your mind and body.

Phase One: Falling Into Light Sleep

Contrary to popular belief, your brain is always working – even when you are asleep.  While you may be unconscious, the brain never sleeps.  Brain cells are constantly active, neurons are constantly firing away, and brain waves are constantly up and running.  The difference is that you yourself are not aware of this because your brain is also working to put you out for a few hours so your body can recuperate.

The first phase of sleep is called light sleep.  This is when your brain is settling down and becoming less active so that you can drift off into sleep.  Of course, you are not aware of the exact moment you fall asleep, but if you have ever had a nap where you were barely conscious, you have experienced what light sleep ‘feels’ like.

During this phase, people are easily awoken.  You also may receive a temporary boost in energy, but truly regenerative sleep is beyond this level. This phase is also known as ‘near-REM sleep’.

Phase 2: REM Sleep

REM is a pretty well-known phrase that stands for ‘rapid-eye movement’. This stage of sleep is when your brain is most active during your unconscious stage, as marked by rapid eye movements that go on while you are asleep (which makes you unaware of them). There are several theories as to why this happens, but during this phase of sleep, you are more likely to dream – including having vivid dreams accompanied in some people by sleep terrors or nightmares.

You are more likely to be woken up during REM sleep than deep sleep, described below.

Phase Three: Deep Sleep

Although not exactly an official clinical term, deep sleep refers to the periods in your sleep cycle in which you are considered the most asleep. In other words, your brain experiences more delta waves – indicators of deep unconsciousness and lowered brain activity – in this phase than in any other. Some scientists say that your restorative sleep takes place during this phase. This can lead to problems with those who take sleep aids. Most sleep aids just help you get to sleep – but they prohibit strong delta-wave formation. In other words, while you may be able to become unconscious, your body will not get the delta waves it craves.

If you are awoken during deep sleep, you are more likely to be very groggy and irritable. So, it is necessary to get deep sleep not only because of health reasons, but also to keep your family members from giving your irritation right back to you!

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