Insomnia #1: Beware of relying on medication for sleep

The all-too-common problem of insomnia plagues individuals of all demographics, with many struggling to achieve even a few hours of good sleep quality due to a racing mind or stimulated body. Risks of chronic insomnia include mental and physical comorbidities such as anxiety, depression, hypertension, obesity, impaired glucose metabolism, myocardial infarction, and stroke. Many who are unable to fall or stay asleep often resort to medications for immediate relief from this debilitating condition, without first trying lifestyle changes or considering natural remedies with a far lower side effect profile. This is not to say that appropriate pharmacotherapy should not be utilized in resistant cases of insomnia, but medications will likely be insufficient for resolving sleeping difficulties if poor sleep hygiene practices are not addressed.

In addition to improving sleep hygiene, natural remedies can be utilized as primary or adjunctive therapies to improve both falling and staying asleep. It is important to know that individual responses may vary. Melatonin is a common over-the-counter supplement that produces a positive response in many, yet users should be prepared for symptoms including nausea, dry mouth, headaches, dizziness, or waking up a few hours after the medication wears off; doses above 3-5 mg do not usually contribute to additional sleep changes that have already been produced at lower doses. Alternative natural therapies include magnesium glycinate, glycine, valerian root, and lavender products. Although these are over-the-counter products that are generally well-tolerated, these should be discussed with a physician prior to commencement of therapy. Medications, despite the risks of side effects and potential comorbidities, can be a potent remedy in certain instances and will be discussed in more detail in a future blog post.