Melatonin is a natural hormone that regulates sleep-wake cycles. Taking 1-3 mg of melatonin 30-60 minutes before bedtime can help induce drowsiness and promote better quality sleep. However, melatonin is not regulated by the FDA so supplement quality and dosage can vary.
Valerian root is an herb that has been used for centuries to treat insomnia and anxiety. Clinical studies show it can reduce the time it takes to fall asleep without major side effects. A dosage of 400-900 mg taken 30-60 minutes before bed may provide relief. However, valerian root can interact with sedatives and some prescription medications.
Chamomile tea is known to have calming, sedative properties that may relieve stress and promote relaxation. Drinking a cup of chamomile tea 1-2 hours before bedtime allows compounds in the herb to take effect naturally without dependence or side effects. However, research on chamomile’s sleep benefits is still limited.
Prescription Sleep Medications
Benzodiazepines like temazepam, triazolam and estazolam are powerful sedatives that can quickly induce drowsiness and decrease sleep latency. However, benzodiazepines also carry risks of dependency with long-term use and should only be take as directed by a doctor for short-term relief of severe insomnia. Typical dosage is 7.5-30 mg taken 30 minutes before bedtime.
Non-benzodiazepine sedatives like zolpidem (Ambien), eszopiclone and zaleplon provide sedation similar to benzodiazepines with reduced risk of dependency. These “Z-drugs” are effective for most people but still carry risks if misused like next-day impairment. Dosage is 5-10 mg taken right before bedtime.
Antidepressants that promote sleep include trazodone and doxepin. While not indicated or approved specifically for insomnia, low doses of these medications can have sedating side effects that may help with sleep onset. Typical dosages are 25-100 mg of trazodone or 3-6 mg of doxepin 1-2 hours before bedtime.
Sleep Hygiene and Lifestyle Changes
Non-pharmacological approaches can also play an important role in managing insomnia. Maintaining a regular sleep-wake schedule, avoiding screens before bed, limiting daytime naps, exercising regularly and limiting caffeine and alcohol intake can establish a healthy sleep-wake cycle. Relaxation techniques like meditation, deep breathing, yoga and progressive muscle relaxation lower stress levels that interfere with sleep. Creating a conducive sleep environment with a comfortable bed, dark room and cooling temperature signals the body and mind it is time for restorative rest. Consistency with natural sleep hygiene practices may reduce insomnia severity and reliance on medication over time for many individuals.
When to See a Doctor
If insomnia persists for more than a few weeks despite efforts to improve sleep habits and hygiene, it’s a good idea to consult a doctor for a full evaluation. A physician can rule out underlying medical conditions and assess if a temporary course of prescription sleep aids or cognitive behavioral therapy for insomnia may provide relief. Insomnia that interferes with daytime functioning may require a multi-pronged treatment plan tailored to the individual under a doctor’s guidance and supervision. Chronic, treatment-resistant insomnia can significantly impact quality of life and should not be ignored.
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1. Source: Coherent Market Insights, Public sources, Desk research
2. We have leveraged AI tools to mine information and compile it