Chasing More Zs: Tackling Sleep
We all know sleep is incredibly important. Quality and quantity of our sleep make such an impact on our overall health. Most people will spend about a third of their life sleeping, which is mindblowing when you think about it that way. So, if we spend such a big chunk of our lives sleeping, how and why does it seem so difficult sometimes?

While everyone's individual needs may vary, the American Academy of Sleep Medicine (AASM) and Sleep Research Society recommends that adults aged 18 to 60 years obtain seven or more hours of sleep per night on a regular basis in order to be at an optimal health level. Some people may find that while they are trying to aim for seven hours, the quality of sleep is lacking, or they may find themselves waking up multiple times a night. Then starts the vicious cycle of being anxious to fall back asleep and not being able to sleep because you are anxious about not being asleep!

First and foremost, sleep hygiene is of the utmost importance to tackle first if you find yourself having sleep issues. Some examples are:
1. Limit screen time 1-2 hours before bed
2. Avoiding caffeine after certain hours
3. Avoiding alcohol before bed (yes, this does disrupt sleep!)
4. Avoiding nicotine before bed
5. Maintain a sleep routine (i.e., bedtime around the same time every night with the same routine leading up to it)
6. Avoiding being in your bed for reading, watching TV, or using electronics
7. Making the room completely dark if possible (i.e., blackout shades, blocking light from clocks, lights from air purifiers or filters, etc.)
8. Getting routine physical activity

Cognitive-behavioral therapy for insomnia can also be an option. Here, you would learn relaxation techniques and help to get to some possible root causes of your sleep disturbances.

Once you have honestly, and I mean honestly, given the above sleep hygiene habits a try for a while and still having difficulty, before jumping to prescription medications, there are a few alternative options that might be available for you to try, with, of course, consultation with your provider and/or pharmacist.

One of the more popular sleep aids over the counter is melatonin. Although it is a natural option as this is a hormone we already make in our body, it is easily overdosed and not used correctly. The optimal dose found in a few studies is actually a lot lower than what is sold in stores, only about 1-3mg. While higher doses are easily available in over-the-counter products, more is not always better! Melatonin has been shown to help with jet lag, shortening time to fall asleep and staying asleep with increased sleep quality. It can come with some side effects, although usually mild, consisting of nausea, vivid dreams, grogginess, and headache. When using it for kids, please ask your pediatrician first.

Valerian root is an herbal option for a sleep aid but comes with a few precautions. Valerian dates back thousands of years for its use in history. For sleep issues specifically, it should be used for about two weeks before fully assessing if it had a true benefit. Some studies did find benefits in valerian, improving the time it takes to fall asleep, sleep maintenance, and overall quality. However, valerian does have the potential to cause GI upset, allergies, headaches, and rarely issues with vision changes. Valerian can also interact with medications and is not to be taken with alcohol.

Sometimes, commonly forgotten and overlooked, but magnesium plays a big role in our sleep! Specifically, a supplement that contains magnesium glycinate is a relatively safe supplement to try! Magnesium glycinate has a calming effect on the body, and some find it beneficial to take magnesium glycinate before bed. While studies seem to be contradicting, we do know that magnesium is involved in muscle and nerve functions and helps to regular neurotransmitters that are involved with our sleep process. If you suffer from restless leg syndrome, magnesium has been shown to be very beneficial. Magnesium glycinate specifically is generally well tolerated.

Other non-prescription sleep aids over the counter are antihistamines: diphenhydramine and doxylamine. These agents promote sedation and improve the time it takes to fall asleep, but not without some not-so-fun side effects. Antihistamines can lead to grogginess, dry mouth, constipation, day after sedation, and also have interactions with other medications. You might commonly know the most "famous" antihistamine: Benadryl. One good thing to know if using antihistamines for sleep is that, usually, people do build a tolerance to them, so a higher dose will be needed over time.

So many things impact our sleep. Physical activity, getting outside in the sun early in the day, and keeping on a schedule are all key factors in improving our own circadian rhythms in our bodies, which we need for sleep! Sometimes, we just need a little extra help. Prescription medications are also available, and you can talk with your provider if they are right for you. Making sure you are getting enough sleep and of good quality is so important. I encourage you to talk with your provider if this is something you are constantly struggling with. They may choose to do a sleep study and determine if there are other underlying issues involved. As always, before trying anything new, ask. your provider and/or pharmacist if these alternatives might be a good fit for you.