Heads up: This article was commissioned as a part of the Adam Rush Project. It was an experiment I did a few years ago to see if having books written by ghostwriters would be commercially viable. It wasn't. That said, the following article was written by someone else and not yet edited to my standards. I hope to find time to rewrite it myself in the future, but for now, read with caution.
Disclaimer: I wish I could tell you that I’m a doctor, but I can’t. I’m just an inquisitive author with a background in science and a love for practical research. The content of this article is provided for informational purposes only and should not be construed as medical advice. If you want medical advice, ask a real doctor.
Prescription sleep aids appear to be the best solution for insomnia. All you need to do is pop a pill, and within a couple of minutes, you drift into deep sleep. Although they do have legitimate uses, sleeping pills also have serious side effects. Many doctors feel that sleeping pills are not a safe option. Here are some things that can go wrong.
You can gain a tolerance. When you rely on sleeping pills long term, your body grows used to them, and they lose their effectiveness. You have to take higher doses for the same effect. But when you start taking high doses of sleeping pills, it can lead to deadly side effects. It’s a good idea to take sleeping pills no more than a week at a time.
You will be drowsy while driving. Studies have shown that the effects of sleeping pills can last into the morning. The fact is startling. It means some people may still be under the consequences of sleep aids while driving to work in the morning. In fact, women suffer greater risks from taking sleep pills. The effects of the drugs can carry forward even throughout the day. You should never take more than your doctor’s recommended dosage. Don’t take powerful sleeping pills like Ambien unless you can commit to at least seven hours of sleep.
You will have erratic behavior. Many of us have had some instance where we have done something strange while sleeping. When you take prescription pills like Triazolam, side effects like sleep walking will likely increase. You can even experience amnesia. By the time you wake up, you will not even know where you had been the last night. If you or your partner experience strange behavior after taking sleeping pills, report it to your doctor right away.
You will lose your balance. A study showed that hospital patients who took sleeping pills fell four times more than patients who did not take the drugs. You risk serious injury every time you fall. It is particularly the case for older people.
You might get cancer. A study published in 2012 by BMJ Open showed that individuals who take prescription sleeping pills are more likely to get cancer. Sleeping pills are not good for your health. The same study suggests that a better option is cognitive behavioral therapy. It is a treatment that changes your pattern of thinking. It is also a better treatment for insomnia when compared to drugs.
It is habit-forming. Once you start taking sleeping pills, it is easy to rely on them to fall asleep. Some people experience rebound insomnia after they stop taking the pills. If you have trouble quitting sleeping pills, consult your doctor to set up a schedule for tapering your dosage.
Probiotics, Your Gut, and Sleep
Probiotics are an excellent alternative to sleeping pills. They help produce and regulate hormones and neurotransmitters that impact our sleep. Probiotics play a vital role in increasing tryptophan levels in the blood. Tryptophan is an amino acid that converts to serotonin and melatonin. Melatonin is a hormone that regulates or sleep patterns.
Serotonin regulates our mood. It also plays a role in increasing the quality of sleep. According to researchers, serotonin deficiency led to disrupted sleep cycles. Our gut produces about 90% of our total serotonin. Gut microbes regulate this amount.
Probiotics also help in producing GABA. GABA is a chemical that calms your brain and enhances the receptors.
If you experience stress and anxiety issues, probiotics can help. Probiotics can lower levels of cortisol in your body. Cortisol is the hormone that elevates during times of stress. Probiotics can regulate its levels.
Gut microbes can also influence your circadian rhythm. They affect your metabolism and the way you sleep. A disrupted circadian rhythm can lead to many other issues like weight gain.
Other Alternatives to Sleeping Pills
Other than probiotics, there are several natural remedies to induce sleep. Here are a few.
Kava. Also called kava kava, this is an herbal remedy that can reduce stress and insomnia. It uses a different mechanism from probiotics. It induces relaxation but does not hinder your memory and motor functions.
Tryptophan. Tryptophan is an amino acid that is a natural dietary supplement for inducing sleep. You can get tryptophan in your diet from food sources like cheese, nuts, eggs, beans, milk, and turkey.
Valerian. This is another significant herbal extract that can help you to fall asleep. It is one of the most popular natural supplements that manage your anxiety and insomnia. According to some studies, valerian also reduces the time you need for falling asleep. Likewise, it also improves the quality of sleep.
Chamomile. People have used chamomile for centuries, and the results are amazing. The herb also comes with several anti-inflammatory properties and anti-bacterial elements. Two kinds of chamomile are particularly effective. Take German Chamomile as a tea. Take Roman Chamomile as a tincture. Both have calming effects that help you relax.
Melatonin. As we now know, melatonin has one of the most significant effects on sleep. Several studies have proven that as little as 0.3 milligrams of melatonin works for most people. Its fast release action makes it more effective for insomnia than other remedies.
Article Summary
- The side effects of taking prescription sleep pills may outweigh the benefits.
- Gut health is closely linked with sleep quality. Taking probiotic supplements may improve your sleep.
- Some other alternatives to sleeping pills include kava, tryptophan, valerian, chamomile, and melatonin.