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Sleeping Pills and Insomnia

author avatar Dr. Eric Berg 04/10/2024

Having insomnia and being unable to sleep as a result can cause serious problems for any individual. Many might be tempted to take sleeping pills to overcome this issue, but this is not the best route for your health.

Learn about insomnia and natural ways you can improve your sleep quality.

The Hidden Truth About Sleeping Pills

Most of us are no strangers to the allure of sleeping pills. A quick fix, a magic bullet - but at what cost? Six out of ten people experience side effects from these supposed sleep aids.

From mild complaints like dizziness or headaches to more severe issues such as allergic reactions and memory problems, it's clear that there's a price to pay.

But how much sleep do you get with these pills? The results of taking sleeping pills may not be as advantageous as anticipated. On average, they only give less than 30 minutes extra shuteye and help folks fall asleep just 8-20 minutes faster.

Doctors warn against using sleeping pills consistently due to risks like dependency and difficulties snoozing once the medication is stopped.

Man sleeping in bed

Harnessing the Power of Routine: Pre-Bedtime Activities for Better Sleep

Improving sleep quality can be as simple as adjusting your pre-bedtime routine. It's surprising how small changes in habits can lead to a significant impact on restful nights.

The Calming Influence of Reading Before Bed

For starters, try reading before bed. Reading before bed helps you relax, but research indicates it stimulates the brain and encourages sleepiness, allowing for quicker drift off.

The Sleep-Enhancing Benefits of Walking

A stroll might also do wonders for your sleep cycle. Studies show that walking may raise serotonin levels, a neurotransmitter related to contentment and joy, which can help promote better sleep.

Stretching Your Way to Better Sleep

If sitting at a computer all day has become part of your daily grind, stretching exercises could be beneficial, too. A quick 15-minute stretch session relieves muscle tension and promotes relaxation, making it easier to fall asleep.

Acupressure for Sleep Improvement

Ever considered acupressure to help you sleep better? This ancient Chinese therapy can work wonders. Specifically, applying pressure on the Feng Chi, or GB20 points at the base of your skull, which connects with your neck muscles, may induce sleep-inducing relaxation.

This technique is believed to release tension and improve blood flow in a way similar to getting a soothing massage. When these areas are relaxed, it might lead to sounder sleep and fewer occurrences of annoying nighttime disturbances like restless leg syndrome or frequent bathroom trips.

You don't need an expert's hand; self-administered acupressure could do the trick. Use your thumbs or index fingers and apply firm circular motions for 5 minutes before bed every night, as consistency is key.

It's always important to consult with healthcare professionals if chronic insomnia persists, even after trying natural remedies like acupressure.

Drinking Caffeine

Drinking too much caffeine can mess up your slumber. But it's not just coffee you need to watch out for; tea, chocolate, sodas, and even certain medications are loaded with caffeine.

An 8-ounce cup of coffee contains approximately 95 milligrams of caffeine, while black tea has a comparatively lower amount at around 47 milligrams, and dark chocolate can have up to 70.

Compare that to the same amount of black tea, which contains roughly half - about 47 milligrams. Chocolate lovers beware: a standard dark chocolate bar has up to 70 milligrams.

Sodas also sneak in quite a bit of this stimulant, with cola packing around 34 milligrams per can. Some OTC pain relievers can contain as much as 130mg per dose, so it's essential to be aware of potential sources and amounts when considering sleep health.

Understanding these sources and their respective amounts is vital in regulating our intake for better sleep health.

Natural Supplements for Sleep Enhancement

When improving sleep quality, natural supplements like L-tryptophan can be beneficial. This amino acid converts into serotonin and melatonin, hormones critical for a good night's rest.

L-tryptophan works by converting first into 5-HTP (5-hydroxytryptophan), which then becomes serotonin. Serotonin is essential for mood regulation and sets the stage for producing melatonin, often known as the 'sleep hormone.'

The story of melatonin supplementation, however, isn't as straightforward. Although many people use melatonin to help with occasional insomnia or jet lag, long-term use may increase tolerance and even dependency.

The body might get used to external sources of melatonin and slow down its production.

This means you'd need more doses over time to achieve the same effects, something to avoid when aiming for healthy sleep patterns.

Magnesium-rich foods

Magnesium for Better Sleep

Magnesium plays a vital role in promoting better sleep and managing sleep-related issues. For those struggling with insomnia or poor sleep quality, magnesium deficiency symptoms like muscle cramps, anxiety, and restless legs may be contributing factors.

Magnesium helps calm the nervous system, making it easier to fall asleep and stay asleep throughout the night.

Incorporating magnesium-rich foods into your diet or considering magnesium supplements, if advised by a healthcare professional, can effectively address sleep disturbances related to magnesium deficiency.

By restoring proper magnesium levels in the body, you may experience more restful and rejuvenating sleep, ultimately improving your overall well-being.


While insomnia can be challenging, relying on sleeping pills may not be the best solution due to potential side effects and dependencies. '

Instead, adopting natural strategies like establishing a calming pre-bedtime routine, incorporating activities like reading and stretching, and being mindful of caffeine intake can promote relaxation and better sleep.

Additionally, considering natural supplements like L-tryptophan and addressing potential nutrient deficiencies, such as magnesium, can further support healthy sleep patterns.

Prioritizing these natural approaches can lead to improved sleep quality and overall well-being without the risks associated with sleeping pills.


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