It has long been known that sleep plays a crucial role in health and well-being. Numerous studies have documented the relationship between health and the quantity and quality of people’s sleep. Anyone who has had a bad night’s sleep can attest to feeling less energetic and grumpier the next day.
According to a 2023 report from the US Centers for Disease Control and Prevention, about 18% of American adults take some form of medication to help them sleep, including over-the-counter pills and prescription medications. About 6.3% said they take sleeping medication every day and 2.1% take medication most days.
While medical treatments can help you sleep, are some ways more effective than others? Are there any dangers in trying over-the-counter supplements like melatonin? What about a recent social media sensation, “the sleepy girl mocktail”? What non-pharmaceutical measures can help you sleep? And why is it important to seek medical care for insomnia?
To help us with these questions, I spoke with CNN wellness expert Leana Wen. Wen is an emergency room physician and adjunct associate professor at George Washington University. Previously, she was Baltimore’s health commissioner.
CNN: How do we know that sleep is important for health?
Leana Wen: The evidence is solid. For example, studies have shown that people who regularly sleep less than seven hours a night have a higher prevalence of diabetes, obesity and high blood pressure, which are important risk factors for developing heart attacks and strokes. People with irregular sleep patterns may also have a higher risk of cardiovascular disease.
Lack of sleep can affect the functioning of the immune system and increase the likelihood of contracting diseases. Furthermore, lack of sleep can impair learning, problem solving, decision making and controlling emotions. And daytime drowsiness can be dangerous; increases traffic accidents and work-related injuries.
What types of medical treatments can help you sleep?
The U.S. Food and Drug Administration (FDA) has a list of prescription and nonprescription medications approved to treat insomnia and insomnia. It is important to note that many of them have significant side effects, such as drowsiness the next day, sleepwalking, confusion and dizziness. Some can be habit-forming and are not intended for long-term use. Many have interactions with other medications. Anyone considering these treatments should speak to their doctors before starting them.
Are over-the-counter medicines safer than prescription medicines?
Not necessarily. For example, some people take antihistamines like Benadryl to help them sleep. Antihistamines can cause dangerous overdoses if taken in large amounts or mixed with other drugs or alcohol. These medications can also cause sedation and affect a person’s functioning the next day. All this to say that the fact that a medicine is over the counter does not mean that it is safe in all cases.
What about melatonin? What is it and how does it work to help you sleep?
Melatonin is a hormone that the brain produces in response to darkness. It helps regulate our circadian rhythm – our internal clock – and is therefore an important hormone for sleep.
Melatonin supplements are laboratory-produced versions of this hormone. There is some evidence that melatonin supplements can help combat jet lag. They can also help shift workers and people who have difficulty falling asleep at a normal time of night. Research is mixed on the usefulness of supplements for people with chronic sleep problems.
One issue to consider is the fact that melatonin is a supplement and is not regulated by the FDA in the same way as prescription medications. The dose and purity may vary depending on the brands. The same guidance applies to other supplements that people can try as sleep aids. People should approach melatonin and other supplements with caution and, as with other over-the-counter medications, first discuss their use with their primary care provider.
Which medicines are more effective than others?
This depends on each person. As with any other health problem, some people may respond better to one type of treatment and others to another.
Taking a step back, I think it is essential that anyone considering taking a sleep medication contact their healthcare professional first. You should undergo an assessment to find out what is causing your sleep deficiency.
Maybe it’s simply a matter of not getting enough sleep. This is different from not being able to fall asleep when you are in bed. Additionally, some people manage to fall asleep but then wake up in the middle of the night.
Your doctor can evaluate other aspects of your life. Drinking alcohol, for example, can help some people feel like they can fall asleep faster, but in reality it can increase nighttime awakenings and reduce sleep quality. Some medications can be stimulants and affect your sleep. Maybe you have an undiagnosed illness, like sleep apnea or restless leg syndrome, that’s waking you up. It is important to do this assessment to find the root of the problem before starting to take medication.
There’s been a lot of talk on TikTok and other social media platforms about the “sleepy girl mocktail.” What can you tell us about this trend and whether it is safe to try?
I hadn’t heard of this, but you’re right – it’s all over the internet. This is a recipe for half a cup of sour cherry juice mixed with a spoonful of powdered magnesium, complemented with sparkling water or prebiotic soda.
I think sour cherry juice was probably chosen because it naturally contains some melatonin. It’s a small amount, but perhaps it could have some impact on promoting sleep. Magnesium is a mineral that some studies suggest can help with relaxation and sleep. The sparkling water or prebiotic soda is probably for taste.
I’m not sure this mixture meets an evidence-based standard for treating insomnia, but it seems pretty safe as long as the products are purchased from reputable places. Some people may be reacting to it due to a placebo effect, but to that, I say, why not? If it helps someone sleep better and doesn’t cause harm, then they should continue to do it.
What are other non-pharmaceutical measures that can help with sleep?
This is a fundamental question and leads to the question of why someone is having sleep problems. Many people struggle because they don’t spend enough time in bed, which is an important first component of good sleep. If your ideal sleep duration is at least seven hours per night, then try to spend at least eight hours in bed.
It’s best to try to go to bed at around the same time every day, including weekends. If possible, avoid naps. The environment in which you sleep is also important. It is best to sleep in a cool, calm and dark place. Screens interfere with sleep, so try to avoid looking at your phone or watching TV before going to bed.
Finally, there are other non-pharmaceutical measures, such as increased physical activity, yoga and acupuncture, that can help some people. Be sure to talk to your doctor to diagnose any other problems, and then try different methods, in consultation with your doctor, to see what works best for you.
Tags: supplements sleep doctor explains
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