Health Viewpoints
Sleep is the universal elixir that is denied to far too many people. As many as one in three Americans may suffer from insomnia (pdf).
Adding insult to injury, many people spend money on supplements and dangerous drugs but never resolve the core causes of their sleep issues.
Sleep problems have gotten so out of hand that many people self medicate, others take sleeping pills, and 1 in 5 children is receiving melatonin, a hormone that the brain produces in response to darkness that regulates our sleep-wake cycle, or circadian rhythm.
While there are concerns about melatonin use, especially long-term and its impact on serotonin production, melatonin is considered pretty safe. That’s not the case with sleeping pills.
Sleep Pills
One study found that older people that regularly took sleeping pills had a 79 percent higher risk of developing dementia.
Sleeping pills, specifically benzodiazepines, and Z-drugs (zopiclone, zolpidem, and zaleplon) are only advisable for short durations.
“Long-term sedative use is prevalent and associated with significant morbidity, including adverse events such as falls, cognitive impairment, and sedation. The development of dependence can pose significant challenges when discontinuation is attempted as withdrawal symptoms often develop,” notes a study published in BMC Pharmacology & Toxicology in 2015.
Seniors on these drugs are also more likely to suffer falls, found a 2022 study published in BMC Geriatrics. Other research has linked these drugs to increased risk of cancer.
A Way Out
There are plenty of ways to manage sleep without drugs, but most of them require more effort and commitment than simply swallowing a pill at bedtime.
Of particular importance are good sleep habits, like getting to bed at a consistent time each night, and getting sun exposure early in the morning. These are critical to getting your circadian rhythm set properly.
Avoiding bright lights at night, especially blue light from computer screens, is also important, since this can interfere with the brain’s melatonin production.
But there can be more significant issues at play that you may need to tend to, reports David Chu. These can include:
- Deficiencies in key nutrients
- Caffeine and alcohol
- Digestive problems
Alternative treatments include acupuncture, cognitive behavior therapy, and valerian—one of the best-known herbs for insomnia.
Germany’s medicinal plant regulator approves the herb for treating “restlessness and sleep disorders characterized by nervous conditions,” reports Conan Milner.
Sleep issues often relate to stress, diet, or a lack of daytime exercise and sun exposure. Sleep is a fundamental aspect of human health, so if you are having problems with it, it would be prudent to take a wide look at your daily life. Trying to solve complex sleep issues with a simple pill could mean you are overlooking key areas of your health or habit that need to be resolved.
For more insights on how to get better sleep, read the articles below.
Views expressed in this article are the opinions of the author and do not necessarily reflect the views of The Epoch Times. Epoch Health welcomes professional discussion and friendly debate. To submit an opinion piece, please follow these guidelines and submit through our form here.