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Tag: melatonin

What you need to know about sleeping tablets

November 24th, 2019 by Content Editor

If you struggle to peacefully drift off to la-la land, it means your sleep-wake cycle may be out of whack. Possible reasons for this include having too much caffeine before bed, watching TV, working on your laptop, or being on your phone late at night.

When sleep just won’t come, it’s tempting to turn to a sleeping pill for relief. But before you do, make sure you understand how they work.

Sleeping pills 101

Sleeping pills act as a temporary band aid to sleep problems. There’s a wide range of sleeping pills that vary from supplements, to over-the-counter (OTC) medication and prescription drugs.
Some of these medications can be addictive and can worsen insomnia in the long run. If you have ongoing insomnia, it’s important to see a doctor who will advise you on the best approach for treatment.

Here are common effective sleeping pills. Speak to your doctor before you start taking any medication.

Melatonin

Many sleeping pills contain melatonin. They’re commonly prescribed for circadian rhythm sleep disorders, which are problems with your internal sleep-wake cycle.

The brain produces a hormone called melatonin which regulates the sleep-wake cycle by telling the body that it’s almost time for bed when it’s dark.

Melatonin can help with:

  • Jet lag
  • Trouble falling asleep at night
  • Coping with shift work

Melatonin supplements are available without a prescription from your local pharmacy.

Benzodiazepines

This medication is most commonly used as a tranquiliser for the treatment of anxiety and insomnia. They can also be used to treat severe muscle spasms, tremors, acute seizures, and alcohol and drug withdrawal symptoms.

However, these drugs are likely to cause daytime drowsiness and can cause drug dependence, meaning you may always need them to be help you sleep.

Benzodiazepines can help with:

  • Sleepwalking
  • Night terrors

Hypnotics

These are a group of sleeping medications only available by prescription.

You doctor is only likely to prescribe the drugs for insomnia that’s long-lasting and bothersome as they can have several negative side effects. The drugs can also treat movement disorders that interrupt sleep.

Hypnotics can help with:

  • Restless legs syndrome (RLS)
  • Periodic limb movement disorder.

Doxepin

Doxepin is used to treat insomnia in people who have trouble staying asleep. Doxepin is in a class of medications called tricyclic antidepressants. They work by slowing activity in the brain to allow sleep.

Doxepin is also available as a capsule and liquid to treat depression and anxiety.

Risks and side effects

All prescription sleeping pills have side effects. These will vary depending on the specific drug, dosage and how long the drug lasts in your system.

Common side effects include:

  • Prolonged drowsiness the next day
  • Headache
  • Muscle aches
  • Constipation
  • Dry mouth
  • Trouble concentrating
  • Dizziness
  • Unsteadiness and rebound insomnia

Other risks include:

  • Drug tolerance
  • Drug dependence
  • Withdrawal symptoms
  • Drug interactions
  • Rebound insomnia.
  • Masking an underlying problem

Use sleeping pills safely

The American Academy of Sleep Medicine advises the following:

  • Never take a pill without a doctor’s approval.
  • Don’t drink alcohol before using the medication.
  • Take the first dose when you have planned no activities for the next morning.
  • Don’t drive or operate heavy machinery after taking a sleeping pill.
  • Call your doctor right away if you experience any complications.

Sleep is an important part of your overall well-being, and without enough of it, your health can suffer. It’s important to recognise and identify lifestyle habits that could be interfering with your sleep. Often, small changes to how you spend your day and improve how you spend your night!

References:

3 recipes for a good night’s sleep

October 6th, 2019 by Content Editor

Here are three recipes to get your sleep hormone, melatonin pumping.

Golden turmeric milk

A simple glass of milk before bed works wonders but add some turmeric – even better. Golden milk has become trendy in the world of health, and with good reason. Turmeric is packed with anti-inflammatory substances and antioxidants. What’s more; it helps improve quality of sleep. Sip on a warm glass of turmeric milk before bedtime to reap the benefits.

Ingredients

  • 2 cups of milk of your choice.
  • 1 ½ tsp of ground turmeric.
  • ½ tsp of cinnamon.
  • 1 tbsp of honey or maple syrup.
  • 2.5cm of fresh, peeled ginger.

Method

  • Warm the milk, turmeric, cinnamon, ginger, and honey or maple syrup in a small saucepan until it simmers hot.
  • Whisk well to dissolve spices and divide into two mugs.

Chickpea burgers

Humble chickpeas are on most people’s plates lately, so why not plate them up too? And if you’re after a meal to help you sleep, you’re in luck. Chickpeas are filled with Vitamin B6, which is needed to make melatonin. Besides turning chickpeas into a main meal, snacking on them throughout the day could also help your body relax enough to sleep. Here are chickpea burgers that are perfect for a hearty supper. If you’re a fan of falafels, you’re in for a treat.

Ingredients

  • 2 tbsp sesame seeds.
  • 1 tbsp ground coriander.
  • 1 tbsp ground cumin.
  • 2 tsp olive oil.
  • 4 scallions, chopped.
  • 3 cloves garlic, minced
  • 1 tin of chickpeas, rinsed.
  • 1 cup cooked brown rice.
  • â…” cup wheat germ, divided.
  • 3 tbsp lemon juice.
  • ½ tsp salt.
  • ¼ tsp freshly ground pepper.
  • 4 wholewheat pita breads, warmed.
  • 8 slices tomato.
  • 1 cup baby spinach.
  • 4 tbsp non-fat plain yoghurt.

Method

  • Heat a small pan over low heat. Add sesame seeds and toast, stirring, until golden brown, 2 to 4 minutes. Add coriander and cumin; cook, stirring, until fragrant, 10 to 20 seconds or more. Transfer to a plate and let cool.
  • Once cooled, grind and set aside.
  • Add oil to the pan and heat over medium heat. Add scallions and garlic; cook, stirring, until softened, about 2 minutes. Set aside.
  • Preheat a grill to medium-high and brush lightly with olive oil.
  • Coarsely mash chickpeas in a medium bowl with a potato masher.
  • Stir in rice, â…“ cup wheat germ, lemon juice, salt, pepper, the spice mixture and the scallion mixture; mix well. Shape the mixture into four ¾-inch-thick patties.
  • Place the remaining â…“ cup wheat germ in a shallow dish and dredge the patties, pressing the wheat germ onto them firmly.
  • Grill the patties until browned and heated through, about 3 minutes per side. Tuck the burgers into pitas with tomato slices, spinach and yoghurt.

Chocolate-cherry snack bars

These chewy snack bars make a quick, wholesome snack. They’re easy to carry in your hand or lunch bag. The tart, dried cherries add a yummy flavour and a boost of melatonin.

Ingredients

  • 2½ cups unsweetened puffed wheat cereal.
  • ½ cup pecan halves, chopped medium-fine.
  • â…“ cup salted roasted pumpkin seeds.
  • ¼ cup dried cherries or dried cranberries, coarsely chopped.
  • 2 tbsp sesame seeds.
  • 1 tbsp ground flaxseeds.
  • ½ cup honey.
  • ½ tsp vanilla extract.
  • â…› tsp salt.
  • ½ cup mini semisweet chocolate chips or finely chopped bittersweet chocolate.

Method

  • Position a rack in the lower third of oven; preheat to 150°C. Line a pan with greaseproof paper, letting it overhang on two opposite sides.
  • Toss cereal, pecans, pumpkin seeds, cherries (or cranberries), sesame seeds and ground flaxseeds in a large bowl.
  • Combine honey, vanilla and salt in a small saucepan. Warm over medium heat, stirring, until the honey is more fluid, and the salt is dissolved. Pour the honey mixture over the dry ingredients and fold until everything is moistened and sticky.
  • Let cool for 5 minutes. Fold in chips (or chopped chocolate) until evenly distributed. Scrape the mixture into the prepared pan and spread evenly with a fork. Using the back of the fork, press the mixture very firmly all over. (Alternatively, cover with parchment paper and press firmly all over.)
  • Bake until the top is golden brown, about 35 minutes.
  • Run a knife along the unlined sides of the pan to detach the bars. Let cool in the pan on a wire rack to room temperature, about 1 hour. Use the ends of the parchment to lift the bars from the pan. Gently peel off the parchment.
  • Use a heavy, sharp knife to cut into 16 bars or squares.

References:

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