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Tired of counting sheep? Check out one of these simple solutions and get a good night’s sleep.
aromatherapy
When to use: Whenever you are sleepy but a little anxious.
How to use: Massage some aromatherapy oil or balm into the back of your neck and shoulders and inhale deeply before bed. Select scents, like lavender and lemon balm, encourage nap-inducing relaxation, says Rubin Naiman, PhD, a sleep specialist at the Arizona Center for Integrative Medicine, located in Tucson.
helpful tip: No need to stick to traditional aromatherapeutic scents—any scent that tends to make you feel good is usually comforting, says Phyllis Zee, MD, a professor of neurology at Chicago’s Northwestern University.
GABA Enhanced Drink
When to use: Whenever your head is full of anxieties.
How to use: Drink a shot of gamma-aminobutyric acid (GABA) immediately before bed. GABA, an amino acid found in your body, has been shown to calm the mind when taken orally.
Helpful Hint: Certain foods, such as brown rice, bananas, and certain fish, have GABA. Consuming them during the day can help you sleep better at night.
melatonin supplement
When to use: When you don’t feel tired until long after bedtime.
How to use: Take one 3-milligram capsule 15 to 20 minutes just before bed. Your brain helps produce this specific neurohormone naturally to tell your body it’s time to sleep. But many people have suppressed melatonin production because they are overexposed to light at night.
Helpful Hint: Talk to your doctor before taking melatonin. Not recommended for women currently pregnant, women trying to conceive, children, and adolescents (may affect testosterone levels in mature men).
over-the-counter sleeping pill
When to use: Whenever you’re dealing with a brief spell of sleeplessness, similar to a demanding stint at work.
How to use: At bedtime, take 2 capsules containing diphenhydramine, an antihistamine that makes you sleepy (research shows that too much histamine within the body may cause insomnia). The less often you take these products, the better. You may develop a tolerance, after which they won’t work as well. Note: Under no circumstances mix alcoholic beverages and sleeping pills.
helpful tip: The older you are, the more slowly you will metabolize this type of drug. Which means you could experience persistent sleepiness the next day.
prescription medicine
When to use: At any time insomnia becomes a constant problem.
How to use: Talk to your doctor to determine which prescription drug is best for you personally. A favorite is Rozerem. It acts on the melatonin receptors within the brain that allow you to fall asleep and stay asleep (other drugs simply act as a sedative). Take one tablet about thirty minutes before bed.
helpful tip: Determining the best medication can involve trial and error – some can make you more connected and awake. Unwanted side effects tend to be typical and range from the annoying (headaches, lightheadedness) to the serious, such as unconscious nighttime binge eating and driving. Pregnant women may want to avoid these aids, although they have not been shown to be dangerous.