Dooley Noted 1/28/2014
I sleep like a log.
Many people don’t.
People have told me of their use of sleep aids to help them sleep.
This concerns me to no end, because synthetic sleep aids have consequences. This counts for over-the-counter (OTC) varieties, as well as prescription varieties.
OTC sleep aids, such as those with ingredients similar to Tylenol PM, have been linked to dementia. In fact, people with dementia are highly discouraged from using them! One must ask himself if covering up a sleep issue is worth dementia as a trade-off.
Prescription sleep aids, like Ambien, have shown in research to actually PREVENT deep sleep, not help you get there. And if you haven’t read patient feedback regarding the absolutely scary side effects of Ambien or Lunesta, then please read the adverse effect list on the prescription’s website. I’m baffled that this drug is FDA approved.
Before hopping on a sleep aid, make sure you investigate your options, weighing their benefits and risks.
My great friend and brilliant colleague Robert Kavanaugh in London handed me a glass of valerian root tea, as I passed him lavender essential oils.
An hour into our discussion, we both were so calm and ready for sleep that we nearly passed out while chatting!
Other natural alternatives to investigate include the following:
– darkening your room
– unplugging all electrical devices
– preventing the room from being excessively warm
– breathing drills before bedtime
– shutting off all cell phones, laptops, and iPads
– magnesium, including zinc magnesium aspartate (ZMA)
– avoidance of stimulants after 3 pm
– establishing a set sleep/wake cycle
– calming teas and oils, such as chamomile, valerian, lavender, etc
– getting plenty of daily exercise, such as daily walking and frequent resistance training
– journaling, or what I call “brain-dumping,” before bedtime
– acupuncture and Chinese herbs, diagnosed specifically for your pattern
Ask yourself if you have really “tried it all” before you use that as an excuse to take synthetic sleep aids with serious adverse effects.
But as always, it’s your call.
– Dr. Kathy Dooley
Helpful links:
http://mobile.nytimes.com/2013/01/11/health/fda-requires-cuts-to-dosages-of-ambien-and-other-sleep-drugs.html
http://m.phys.org/_news198238000.html
http://www.telegraph.co.uk/health/healthnews/9571288/Sleeping-pills-taken-by-millions-linked-to-dementia-research.html