There are several treatment options for those who have difficulty sleeping, such as natural remedies such as valerian, passive or chamomile, prescription-free remedies such as melatonin or doxylamine, or hypnotics and sedatives, which are prescribed by the doctor as a last resort. , when no method works.
Healthy habits, such as good diet, regular exercise and relaxation techniques in relation to medication, should always be preferred to improve sleep. Learn how to cure insomnia without taking medication.
- Natural remedies should be the first choice when you have trouble sleeping.
- Here are some examples of options that can help improve sleep:.
Valerian root has a calming action, reduces anxiety and improves sleep quality. Know all the benefits of this plant.
Valerian is a widely used plant, found in several supplements, such as Valdorm, Valerimed, Valmane or Calman, for example. The recommended dose varies from 45 to 450 mg, approximately 30 minutes before bedtime.
Chamomile is a plant that helps calm, relax and decrease stress and anxiety, which are often factors that cause insomnia. To enjoy its benefits, you can have a cup of tea before bed. Find out how to make chamomile tea and what other benefits it can have.
Lavender is a violet flower plant, very easy to find, which has many advantages. To help you fall asleep and improve the quality of your sleep, you only need to smell a few drops of lavender essential oil for about 30 minutes before bed.
In addition, you can also make a pillow scented with lavender or a mixture of herbs and use it at night. Here’s how to make a flavored pillow.
Passivelore is a plant widely used in insomnia, anxiety and other disorders of the central nervous system, due to its rich composition in flavonoids and alkaloids, which reduce motor activity, have a sedative, anxiolytic and antispasmodic action and help prolong sleep.
Passivelore can be found alone or in combination with other medicinal herbs, in supplements such as Pasalix, Passiflorine, Ritmoneuran, Tensart or Calman, for example or in the form of tea. For supplements, the recommended dosage may vary from approximately 100 to 200 mg before bedtime.
Toronjil is a plant with soothing properties that improve sleep quality. To enjoy these benefits, simply prepare a tea with your leaves. Learn how to make a lemon balm tea and its other health benefits.
Watch the video below and discover other examples of natural tranquilizers that help reduce anxiety and sleep better:
If none of the natural methods is effective for improving sleep, you can opt for pharmacy remedies, which do not require a prescription. However, it should not be abused and it is best to speak with your doctor before taking it.
Melatonin is a substance produced by the body itself, whose function is to regulate the circadian rhythm, making it work normally. Melatonin production is controlled by exposure to light and dark cycles, stimulated at dusk and inhibited during the day.
For example, taking exogenous melatonin can help with sleep disturbances and changes in circadian rhythm, such as in people with jet lag, who work at night or who have psychiatric disorders. In these situations, melatonin aims to resynchronize these cycles, while exerting a hypnotic and sedative effect, thus promoting sleep induction and maintenance.
The recommended dosage of melatonin varies from 1 to 2 mg, and to purchase the higher doses, a prescription may be required. Learn more about the health benefits of melatonin.
Doxylamine is a drug that has a strong antihistamine action and can be used in sporadic situations, where the person has difficulty falling asleep or maintaining continuous sleep. The recommended dose of doxylamine varies from 12 to 25 mg and should be taken approximately half an hour before bedtime.
To avoid unwanted side effects the next day, such as fatigue, drowsiness or headaches, the person should sleep at least 8 hours.
These remedies, called hypnotics and sedatives, should be the last option to help you sleep and should be avoided as much as possible, as they usually cause addiction, tolerance, drug interactions, can mask other problems or even cause a rebound effect.
The most suitable benzodiazepines for the treatment of insomnia are stazolam, flurazepam (Dalmadorm) and temazepam. The dose depends on the person, the severity of insomnia and should always be recommended by the doctor.
These drugs are newer and have fewer side effects than benzodiazepines and less risk of dependence; however, they should also be used with caution and under medical supervision. The most commonly prescribed are zaleplon (Sonata) and zolpidem (Stilnox), for example.
Rozerem is a sleeping pill that contains ramelteone in its composition, a substance capable of binding to melatonin receptors in the brain and causing an effect similar to that of this hormone, which helps to fall asleep and maintain a relaxing and quality sleep. .
The recommended dose is 1 tablet to 8 mg, approximately 30 minutes before bedtime.
During treatment with medicines that help you sleep, you should avoid taking alcoholic beverages or other sedative medications near the time of intake, you should sleep at least 8 hours, to avoid waking up drowsy the next day and you should never drink a drink. extra doses in the middle of the night.
In addition, treatment should always be started at the lowest dose possible, avoid frequent use as much as possible and not drive or use machines during the effect of the medication.
Here are also some tips that can help you sleep better: