According to the National Sleep Foundation, adults require 7 to 9 hours of sleep to feel rejuvenated the following morning. This is because during sleep, muscles relax and energy is restored to your body. In addition to quantity, sleep quality is also important. A lack of one or both of these can have a negative impact on cognitive and social functioning. If you are interested in taking a sleep medication or supplement, consult your doctor first.
Insomnia
Difficulty falling asleep or maintaining sleep is known as insomnia. Insomnia is a common sleep problem that occurs in 3 out of 10 adults in the United States. Unlike primary insomnia, secondary insomnia is the result of an underlying medical or psychological condition. The National Sleep Foundation reports that 80 percent of people with insomnia have secondary insomnia. In these cases, insomnia is a symptom of a greater problem. Although it can be treated with medications or supplements as needed, it will not remit completely unless the underlying cause is properly treated.
Over-the-Counter
Some sleeping pills can be purchased over the counter. According to the Mayo Clinic, "OTC sleep aids are effective for an occasional sleepless night." However, increased use is associated with decreased effectiveness. OTC-sleep medications typically contain antihistamines, which result in drowsiness. They are used for mild sleep problems for a short duration. Examples include Unisom, Benadryl and Tylenol PM. Since sleeping pills can interact with other medications, talk to your doctor before trying an OTC sleeping pill.
Prescription Medications
There are a variety of prescription sleep medications for different types of sleep disorders. For instance, zolpidem, brand name Ambien; ramelteon, or Rozeram; and Triazolam, brand name Halcion, are prescribed for difficulty falling asleep. Drugs that help you stay asleep include temazepam, brand name Restoril; and zolpidem, or Ambien CR. Lunesta, generic name eszopiclone, is a unique sleep medicine in that it helps a person fall asleep and stay asleep. Using any of the previously mentioned drugs can be dangerous if you have a history of depression.
Natural Supplements
Melatonin is naturally produced in some foods and sold as a dietary supplement. It is the only hormone sold in the United States without a prescription and is not regulated by the FDA. Melatonin supplements are effective for recovering from jet lag. Valerian root is an herbal supplement used to reduce sleep latency and increase sleep quality. Melatonin and valerian use for insomnia were found to be more common among people in the United States over the age of 60, according to a study published in the July 2007 issue of "Sleep." This study also found that people used these substances without consulting health care professionals more often than not.
References
- National Sleep Foundation: How Much Sleep Do You Really Need?
- Mayo Clinic: OTC Sleep Aids and Supplements
- Mayo Clinic: Prescription Sleeping Pills
- American Sleep Association: Insomnia
- National Sleep Foundation: Melatonin and Sleep
- "Sleep"; Insomnia Associated with Valerian and Melatonin Usage in the 2002 in the National Health Interview Survery; D.L. Bliwise & F.P. Ansari; July 2007
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