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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photo credit: B Rosen

mattress for insomnia

While room temperature, physical condition and stress level plays a role in a person’s ability to get a good night sleep, those who suffer insomnia definitely also have to choose the best mattress for them. It is undeniable that getting a good mattress is an important step to a good night sleep.

Top Choices for Best Mattress for Insomnia

Top choices for mattresses that help in preventing insomnia are memory foam, latex and coil mattresses. Furthermore, latex and memory foams also come as a topper.

The cheapest and the most popular choice of mattress is the traditional coil mattress. Individually enclosed spring coils support a wide variety of materials atop of it including latex and memory foam. For people who are on the heavy portion of the weighing scale, this type of mattress helps you in getting out of bed easier. Remember though, that in buying this type of mattress, make sure that it has around 400 coils in it for better body support. Or else, you may stay awake at night finding your hips sagging uncomfortably.

Developed for astronauts, memory foams responds to body weight and temperature that makes them follow the contour of your body. This makes it ideal for comfort and in reducing pressure points during sleep. Memory foam also absorbs movement and is ideal when you sleep with a partner. It is not recommended for people who have high body temperatures though, as the foam’s sensitivity to heat makes you feel hot at night.

Latex mattresses offer that bouncy and firm feel of the mattress. This makes it very comfortable for those who use it. While latex functions like the memory foam, it offers more support as it pushes back to the body.

Tips in Choosing the Best Mattress for Insomnia

1. Make sure that your mattress is made of only top quality materials. Your mattress should last for more than a decade. Quality mattresses also don’t sag or sink.
2. Look for mattresses that offer warranties of up to 10 years or more.
3. The materials for the cushioning also matter. Unlike cotton polyurethane blends which makes you sweat during the night, wool makes your body “breathe”.
4. The softness or firmness of your mattress should depend on you. You can try the mattresses out by lying down on them and find out which you’re most comfortable with. Customers who buy mattresses online usually return the mattress dissatisfied.
5. The bigger the mattress is the better. If you have a partner to whom you share your bed with, a king-size bed may be the best.
6. Another option in choosing the best mattress for insomnia is the viscoelastic or memory foam. Though it is slightly pricier than most normal mattresses, you get the value for your money because you would want to buy a mattress that keeps your spine aligned when asleep.
7. A good rule to remember is that the heavier you are, the less foam on the top of your mattress should be. This goes without saying that having a lighter body weight means getting more foam on top of your mattress. By doing this, you avoid getting your neck, hips, lower back and other pressure points to sink into your mattress.

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.

Requirements of a comfortable neck pillow:

Generally, neck pillows will come in different sizes and usually you should choose based on your size, however, if you have a soggy bed you may want to get a higher height pillow. An adjustable pillow like our inflatable neck pillow is a good choice when different height levels are needed. Many pillows come in a variety of sizes and can be fitted to your exact measurements. For children or small framed adult there are smaller pillows specially designed for those who need less support but require the proper design? Popular and effective, memory foam pillows offer a unique level of support and comfort and are made with space age material. They tend to dampen vibrations associated with some regular foam pillows and can maintain neck temperature on cold evenings. Travel pillows made with memory foam are great when on the road to avoid constant vibration and temperature changes which can increase levels of neck pain.

One small tip, if you haven’t checked yet stop snoring straps, give it a try, it might solve your problems.

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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.

Procedure of choosing a neck pillow:

It is important to choose the right neck pillow and to become familiar with which neck pillows will provide the best pain relief and support. A six-year-old pillow can get 10% to 25% of its weight from dust mites, dead mites and mite excrement! 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 pillows 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.

Criteria of using a neck pillow:

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. It is important that pillows for neck pain have a contour to accommodate the natural curves of the neck to maintain the proper neck posture while sleeping. This helps to prevent strain of muscles and uneven pressure on joints which can cause inflammation, a common cause of neck pain when waking in the morning. Generally, neck pillows will come in different sizes and usually you should choose based on your size, however, if you have a soggy bed you may want to get a higher height pillow. Choosing the right neck pillow can be a nightmare. A good pillow can make a huge difference.

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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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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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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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