Alternative to Sleeping Pills

b919337d376bbd2f_89675132.previewIt is estimated that 1/3 to 1/2 of the population experiences insomnia or poor sleep.  A common solution for many is to take sleeping pills.  Most sleeping pills are “sedative hypnotics.”  That’s a specific class of drugs used to induce and/or maintain sleep.

This information is not intended to be a substitute for medical advice.  As always, consult with your physician before taking any sleep medications, discontinuing their use or changing your drug prescriptions.

Common side effects of prescription sleeping pills may include:

  • Burning or tingling in the hands, arms, feet, or legs
  • Changes in appetite
  • Constipation or diarrhea
  • Dizziness
  • Drowsiness
  • Dry mouth or throat
  • Gas and/or heartburn and/or stomach tenderness
  • Headache


What simple lifestyle strategies can you implement to help with insomnia?

1)    Calming herbs such as chamomile (Chamomile Tea unless you have a pollen allergy) or lavender (masks, pillows or essential oil) are helpful.

2)    Magnesium supplementation at night can be helpful.  Also, Epson Salt baths (rich in magnesium) before bed can help relax the body for sleep.

3)    Melatonin can help support the pineal gland and the body clock, which tells the body it is ‘time to sleep.  Follow suggested manufacturer directions.

4)    Create a relaxing bedtime routinecut out the news (not very positive in most cases), high energy TV shows, big meals and consider getting ready to rest by starting your ‘relaxing routine’ an hour before bedtime.  A good book, relaxing music or sounds, the R&R pose (LFH website page link), and/or a relaxing bath can replace frantic, upsetting routines and prepare you for a good night’s sleep.

5)    Exercise during the day can help increase overall health and help the body be ready to rest when bedtime comes.  Now that summer is here, a relaxing walk after dinner can help with digestion, reduce the stress of the day and prepare you for a great night’s sleep.

Simple strategies to help you sleep better!  Night All!