Sleep is an unavoidable element of existence for most life forms. While many concepts related to sleep in Nature remain largely mysterious to modern science, scientists agree that sleep quality is directly related to overall wellness in human beings. Sharper and more improved brain function, healthier skin, and lowered chances of ailments like diabetes and cardiovascular disease are among the many sleep benefits revealed by experts. While some people have resorted to conventional medicine to solve their sleep issues, many others are finding relief by using natural sleep supplements instead.
Like pretty much anything else that is beneficial to human health, too much sleep can also have adverse effects. Some scientific research has linked excessive sleeping to an increased risk for cardiovascular disease. But for most people, the challenge they have with sleep is not getting enough of it. As a result, many sleep-deprived individuals and their health care practitioners consistently search for The best sleep supplement to resolve their problems.
How Much Sleep Do We Really Need?
Traditionally, eight hours has been promoted as the ideal daily requirement for the average human being when it comes to sleep. This recommendation is promoted on many wellness advertisements and infomercials. But the answer may be way more complicated than that.
Recent research into sleep needs conducted by a team of National Sleep Foundation experts over a period of two years has provided deeper insights into the details of the human need for sleep. The researchers discovered that the amount of sleep required varies based on age, health, and a number of other factors.
Based on the age group categories established in the study, sleep requirements range from a low of 7 hours to a high of 17 hours daily. The breakdown is outlined below:
- People who are 65 and older require 7-8 hours
- People who are 26-64 years old need 7-9 hours
- People who are 18-25 years old require 7-9 hours
- Teens agers whoa re 14-17 years old need 8-10 hours
- Children who are 6-13 years old need 9-11 hours
- Children who are 3-5 years old need 10-13 hours
- Toddlers from 12 months to 2 years old need 11-14 hours
- Babies from 4 months to 11 months need 12-15 hours
- Newborn in the first three months of life need 14-17 hours
For each grouping, a range is given evidently because within these categories there will be variation as individual sleep needs differ.
Other factors that scientists realized also affect sleep include conditions like pregnancy as well as the quality and length of a previous sleep session. Pregnancy, for example, is associated with sleep issues because it triggers hormonal and physical changes that sometimes shave a negative impact on sleep quality and duration. Interestingly too when a woman becomes pregnant, her body requires more sleep than it would have previously needed.
People who have lost sleep for one day need to spend more time sleeping on subsequent days. In addition to sleep duration, sleep quality is also important. People who experience poor quality sleep won’t derive the benefits that a full sleep schedule gives. Consequently, when sleep needs aren’t met supplementation and medication become necessary.
In a nutshell, therefore, you need to identify your own sleep needs by assessing how your body responds to varying amounts of sleep. The amount of sleep that results in your body performing at its optimum and feeling best is your unique daily sleep requirement. If you find yourself falling short of your sleep hours a natural sleep supplement may help. A good sleep supplement will help you to restore your body’s sleep balance and by extension also restore your ability to perform in social and professional spheres.
Symptoms and Causes of Sleep Deprivation
Sleep deprivation is the term experts use to refer to a situation in which an individual gets less sleep than he/she would normally need in order to function in daily life. Experts identify sleep deprivation as the state of being that occurs when an individual consistently experiences less sleep than his/her body requires. When your body gets less than its required amount (and quality) of sleep you’ll start to experience some symptoms. These telltale signs can indicate that poor quality or insufficient sleep is an issue for you.
The primary symptoms of too little sleep include irritability, difficulty concentrating, and grogginess. Lack of sleep or poor sleep quality also affects brain function by impeding neurological systems and processes that control learning and critical thinking. As a result, people who don’t get enough sleep don’t function well in the classroom or in the workplace.
Routine daily activities are also negatively impacted by this impeded brain function. Other sleep deprivation symptoms include yawning and eye irritation.
You can tell whether you’re at risk of facing sleep deprivation by looking for causes. There are a variety of causes for sleep deprivation and of course, some people may have multiple causes fuelling their sleep problems. For most people with sleep deprivation issues though, the problem stems from busy work and social schedules that leave very little time for sleep. Sleep deprivation also affects appearance. The human skin for one loses its luster and elasticity as a result of lack of sleep. Other appearance issues associated with sleep deprivation include wrinkles and dark circles or puffiness under the eyes. These skin-related sleep deficit symptoms occur because the body under duress from the lack of rest produces excess amounts of cortisol which in turn breaks down the skin’s collagen which is necessary to keep the skin supple and smooth.
Conditions like sleep apnea can affect the quality of sleep people enjoy. People with sleep apnea don’t sleep throughout the night as a breathing obstruction jolts them out of their sleep. It is important to note too that while it is typically mild, sleep apnea can lead to life-threatening situations. Uncomfortable sleeping arrangements are also among the causes of sleep deprivation
If you find that you’ve been experiencing the symptoms of sleep deprivation or if you know you have conditions that can cause sleep disruptions you probably need to consider how a good natural sleep supplement can help you.
Effects of Lack of Sleep
People who don’t benefit from a low amount and quality fo sleep their bodies require, often suffer from its effects. These effects vary in intensity from mild to debilitating and in extreme cases, life-threatening.
One part of the body that suffers tremendously from sleep deprivation is the brain. Because this organ relies on sleep in order to keep functioning at its optimum, sleep deprivation can have some devastating effects on it. People who don’t get sufficient sleep will find it difficult to concentrate. Of course, this affects day to day activities such as the completion of chores and participation in social activities. But it can also have some very dangerous effects as well. When people suffering from sleep deprivation rive for instance, they are at a greater risk for making errors and ending up in vehicular accidents which can be fatal for them and others. People who operate heavy machinery face similar risks
Obesity, irritability, sleepiness during the daytime, sub-par professional performance, and emotional problems are among the many undesirable effects of sleep deprivation. Obesity occurs when poor quality sleep hinders the action of the hormones leptin and ghrelin. Those two hormones are responsible for controlling the urge to eat. The sleep-deprived brain produces lower amounts of Leptin which suppresses appetite and higher amounts of ghrelin, the hormone responsible for hunger. This is why late-night meals are so popular among people with sleep trouble. This extra consumption of food can lead to obesity over time. The risk for obesity is further increased because lack of sleep also causes a lethargic feeling which deters physical activity.
Other side effects of sleep deprivation include loss of balance, and increased risk for diseases like diabetes and heart conditions, a compromised immune system and accidents. And because general health is negatively impacted by low sleep levels, people with sleep deprivation issues are more likely to die from conditions like cardiovascular ailments than those who get enough high quality sleep.
Libido is also negatively impacted by sleep deprivation. Because sleep deprivation causes grogginess and low energy levels as well as emotional problems, it also triggers a reduction in sexual desire for both men and women.
Medical Pills for Sleep Deprivation
Conventional medical practitioners turn to prescription drugs to help their patients deal with sleep problems. Below is a brief review of each of the six main sleep aid drugs.
Doxepin is used to help people stay asleep. It achieves this by slowing down brain processes to facilitate sleep. This sleep aid is classified as a tricyclic antidepressant. If you take doxepin for sleep issues you might experience side effects such as drowsiness, nausea, and dizziness.
Doxepin can cause problems in the body when certain other health conditions exist or when other medications are being taken as well. Some people with allergy to the ingredients in doxepin may experience adverse effects. If doxepin is taken at the same time with certain other drugs like cold and flu medications, allergy medications, sedatives and fluoxetine.
You may also experience adverse reactions if you take doxepin while taking any monoamine oxidase (MAO) inhibitors such as selegiline, phenelzine, isocarboxazid, and tranylcypromine. There also should be a distance of at least 14 days between these drugs so you should not take either within 14 days of taking the other.
People who have urinary retention or untreated glaucoma are not suitable candidates for doxepin. The same applies to people who are pregnant or are planning to become pregnant or people who have mental health issues like depression, sleep apnea, suicidal thoughts, or complications affecting your liver or kidney.
Like Doxepin, Estazolam is used to treat sleep problems like insomnia. It works by triggering calmness in the brain. The medication is a Benzodiaze drug and it works by suppressing the central nervous system.
Many Estazolam reviews mention coordination problems and dizziness as the main Estazolam side effects. Other side effects of Estazolam include;
- Temporary loss of short term memory
- Stomach cramps, nausea flushing, vomiting and nervousness (especially if you stop taking it suddenly)
- Allergic reactions (which are experienced by some users)
People who have a history of addiction or a propensity for addiction should avoid Estrozan as it is potentially addictive. Additionally, Estazolam is not intended for sustained long term use. In fact, experts suggest a usage period of one to two weeks. If you need a longer-term solution you may need to look for a good natural sleep supplement.
This drug, which is often marketed under the brand name Lunesta, is used as a sedative or hypnotic agent. It helps to encourage sleep by causing relaxation.
The more popular eszopiclone side effects are:
- An unpleasant taste
Other side effects of eszopiclone include:
Some people are allergic to the main ingredient in Lunesta, eszopiclone. Signs of this allergic reaction include:
- swollen throat, lips face or tongue
- trouble breathing
Another side effect facing users of this drug is memory loss. After using the drug users may discover that they carry out activities like making phone calls, driving and eating but lose their memory of this. This is a very serious side effect that warrants the immediate intervention of a medical professional and discontinuation of the use of the drug.
Taking Lunesta can result in addiction to the drug as it is habit-forming. Additionally, the drug can cause residual drowsiness even on the day that follows a full night’s sleep. As result users are advised to avoid technical activities such as driving and operating heavy machinery until they are certain of the impact the drug has on them.
Users should also be wary of eszopiclone interactions with other drugs they may be taking. There are a total of 317 drugs that are known to cause issues when taken at the same time as eszopiclone. Of these 317, 47 trigger serious drug interactions. An abundance of caution must, therefore, be observed when prescribing, dispensing or using this drug.
Ramelton is another popular sleep aid drug. It is categorized as a hypnotic drug. It works by triggering an increase in the body’s melatonin levels and given that melatonin has sleep-promoting properties, this helps users fall asleep. Its active ingredients include the chemicals tetrahydro, indeno, furan and ethyl propionamide.
Inactive ingredients in Ramelton include:
- lactose monohydrate
- hydroxypropyl cellulose
- Magnesium stearate
- Titanium dioxide
- Yellow ferric oxide
- Polyethylene glycol 8000
- Ink with synthetic iron oxide black and shellac
This sleep aid is used to help people whose insomnia makes it difficult to fall asleep. But users should be aware of a host of ramelteon side effects such as:
- Unusual thoughts and changes in behavior that are not in keeping with the user’s normal character
- Serious anaphylactic responses
- CNS ( central nervous system)issues
- Changes in the reproductive system characterized by a decrease in testosterone and an increase in prolactin
This drug is designed to treat sleep issues that are triggered by anxiety. It is in the category of drugs called benzodiazepines. It mainly works by reducing brain activity.
The ideal temazepam dosage ranges from 7.5 to 30 mg and it should be taken about 30 minutes before bedtime. Older patients should be prescribed the lowest dose initially and incremental dosage should only be added to secure the desired effect.
Temazepam side effects include
- Poor balance
- Disturbed sleep
- Problems with orientation
Users who stop taking Tamazepan suddenly should expect symptoms such as the ones listed below:
Zolpidem extended release (Ambien CR)
This drug is designed to produce long-term sleep benefits. Its main component is a gamma-aminobutyric acid called Zolpidem Tartrate. Its other ingredients include:
- Colloidal silicon dioxide
- Lactose monohydrate
- Magnesium stearate
- Microcrystalline cellulose
- Polyethylene glycol
- Potassium bitartrate
- Red ferric oxide
- Sodium starch glycolate
- Titanium dioxide
- Yellow ferric oxide
The recommended zolpidem dosage for adults ranges from 6.25 mg which can be prescribed for both male and female users, to 12.5mg, which can be prescribed for men. Interestingly, women should not be prescribed a dosage that is above 6.25 mg and in all cases, the prescription should be made up for the lowest effective dose.
Some of the zolpidem side effects that users should look out for are:
- Sleepiness on the day following the intake of a dosage
- Anaphylactic responses
People who take zolpidem extended-release tablets along with other CNS depressants are likely to experience an addictive pull with the drug. It should, therefore, be avoided if possible in these circumstances, and if it has to be used, a reduced dosage along with close monitoring is required.
With side effects like residual drowsiness and memory loss, people who use these prescription drugs can find themselves in positions where they put their own safety at risk as well as that of others. Sleep driving or operating heavy-duty equipment while drowsy are among the potentially deadly sleep medication-related side effects. In fact, many people opt to leave their sleep issues untreated due to the side effects of the drugs.
Evidently, all of these conventional sleep aids are associated with side effects and potential health complications, making them less appealing than natural sleep supplements. These sleep medicine side effects are annoying in some instances but can be very dangerous as well. It is therefore prudent to avoid them wherever possible. This is why many people with sleep problems opt for a natural sleep supplement instead.
Alternative / Natural Remedies
Some prescription sleep aids may have their desired effects, but unfortunately, these desirable outcomes also come with some uncomfortable and sometimes dangerous side effects. In an effort to avoid these side effects millions of people around the world have been improving their sleep quality by using alternative remedies such as natural sleep supplements instead. These alternative remedies are distinct from the standard western medicinal options.
For many people, a change in lifestyle is sufficient to correct their sleep issues. This may mean reducing the hectic nature of their social or professional lives and making some changes to their daily routines. Practices such as exercise, yoga and meditation, when infused into a daily routine, can restore the body’s balance and promote better quality sleep.
Diet also plays a role in sleep quality. A dietary adjustment is sometimes very effective as a natural remedy for sleep deprivation. Caffeinated beverages, for instance, are notorious for their impact as sleep disrupters. People who consume caffeinated beverages frequently may have difficulty getting the amount and quality of sleep that their bodies require because these substances inhibit sleep by increasing the heart rate. People who aim to improve their sleep quality should avoid caffeinated beverages and include foods that promote healthy sleep in their diet. Ripe bananas, high in Tryptophan, a sleep-inducing substance are good for this purpose. Warm milk works well for many because milk is also high in Tryptophan.
Physical activity has been liked to better sleep quality by numerous medical studies. Studies have found for example that young people who engage in routine exercise enjoy better quality sleep whether they had previous sleep issues or not. Additionally, experts found that exercise stabilizes the mind and reduces stress leading to more restful sleep. One particular study conducted at Northwestern University found that regular aerobic exercise led to a reduction in insomnia and other sleep issues among middle-aged and older people.
Relaxation and Meditation
Experts have discovered a positive link between practices such as Tai Chi and Tibetan yoga practices and sleep quality. They found that when older people and cancer patients engaged in these practices they were more likely to experience deeper and longer sleep cycles.
Herbal Sleep Aids
There are a number of herbs that are very effective as sleep enhancers. These herbs include; melatonin, acupuncture. the root of valerian, chamomile, Hops, St John’s Wort and Goji. Sometimes herbal remedies can be used to complement conventional medicine.
Melatonin is a very powerful natural sleep aid. It occurs naturally in the human body as a secretion of the Pineal gland and when the hormone is released the body receives a message that it is time to sleep. The fact that melatonin is produced by the body makes it an even more appropriate natural remedy for sleep deprivation. Melatonin can be found in plants as well as animals and its herbal version has been used for many years to help improve sleep.
People who need to sleep in the day will find melatonin beneficial. It has been proven to enhance daytime sleep in terms of both quality and duration. Melatonin has no known adverse side effects.
Acupuncture is a powerful tool used for centuries in Traditional Chinese Medicine (TCM ) for various health benefits. It involves the strategic insertion of fine needles into the skin. The location (known as acupuncture points) and depth of the needles are selected strategically in order to target specific health issues. Sometimes practitioners merge acupuncture with herbs in order to increase its effectiveness.
Natural health practitioners have successfully twinned this alternative sleep treatment with conventional drugs to the benefit of patients with insomnia and other sleep issues and the existing research indicates that it could prove quite beneficial.
Chamomile is a very popular herbal tea that users have praised for its calming and soothing effects. Because of its calming nature Chamomile is very helpful as a treatment for insomnia. Additionally, the herb has attained the FDA’s approval as a safe and side effect free herb.
Valerian root has a strong history of use as an agent that hastens the onset of sleep and helps users to sleep for longer. The most current research on this herb indicates that it can be just as effective as the conventional medication Serax in treating insomnia.
In addition to herbal sleep supplements and lifestyle changes, minerals, and vitamins can help with sleep issues. Some of those are; magnesium, glycine and calcium.
Magnesium is a mineral that has a role in numerous body processes. It is therefore good for overall health and balance and by extension, sleep. Scientists have found that magnesium has a calming effect on the body as it slows down the action taking place in the mind and body. Research so far attributes this function to the ability of the mineral to stimulate the body’s production of melatonin, the hormone that induces sleep. Magnesium also increases the presence of another sleep hormone rennin, in the body. These properties make Magnesium a good natural remedy for sleep deprivation and, as studies have revealed may account for why people who take magnesium benefit from sleep that is more refreshing and uninterrupted.
Preliminary studies have found that this amino acid has properties that make it a good natural sleep supplement. Due to its crucial role in the functioning of the central nervous system scientists have proposed that it could be quite useful as a good sleep supplement. Glycine lowers the body’s temperature at nights and this triggers the onset of sleep. Although researches into the effects of Glycine as a natural sleep supplement are ongoing, experts have a positive outlook for its future in the world of natural sleep remedies.
Other helpful natural sleep remedies include Ginko Biloba, L-Theanine and Tryptophan. A good sleep supplement will contain the right mix of ingredients that have a soothing effect on the brain and body.
Medical Treatment vs Natural Remedies: Which One is Better?
Given the severe impact that sleep deprivation can have on the human body, it is understandable that individuals and their health care providers would endeavor to find effective solutions. But how do you choose between a natural sleep supplement and the
While there is definitely a place for conventional medicine, sometimes the cons that come with them outweigh the pros. In other words, if the side effects are overwhelming or potentially dangerous, then instead of risking lives, a natural approach may be best. The best natural sleep supplement for restoring the body’s rest cycles will contain the more potent herbs known for their impact on sleep.
If your sleep issues are severe, you may need prescription-strength intervention. But if you are taking medication for other conditions that may result in clashes with prescription sleep medication, the natural route may be best. While natural supplements can produce adverse interactions with conventional medicine this occurs less frequently than it does with prescribed medicine. If your sleep problems are just beginning and are not yet out of control though, a natural sleep supplement may be just what you need.
But there are natural sleep supplements that can help even severe cases of sleep deprivation. It should be noted though, that natural sleep supplements may take a longer time to have the desired effect than conventional medicine. On a whole, users can expect alternative sleep supplements to produce noticeable effects in up to twice the time that would apply for prescription-strength medication.
Truthfully, a natural sleep supplement that has weak ingredients or is poorly formulated won’t impact sleep quality sufficiently and may even produce harmful side effects. And of course, not all-natural sleep supplements are equal. The quality of the natural sleep supplement is very important. A good sleep supplement will rival conventional medicine in effectiveness without producing the undesirable side effects and risk factors.
In a nutshell, therefore, the determination of which approach is best is really dependent on the situation and requires a case by case approach because, ultimately, it depends on the individual’s needs and responses to treatment. If a natural sleep supplement can alleviate sleep-related problems it is a great alternative for those who want to avoid the side effects of prescription medicine.
Night by Regen Health
The experts at Regen health have worked assiduously with a view to developing The best natural sleep supplement on the market. Their hard work resulted in the creation of a natural sleep supplement called Night. The formula for this sleep supplement comprises an expert collection of botanical elements that are sourced directly from nature and then carefully treated to extract their medicinal properties. In addition, a number of other naturally occurring elements such as minerals and extracts are strategically infused into this natural sleep inducer.
This natural sleep supplement, therefore, contains combinations of scientifically-backed natural sleep-enhancing ingredients. These ingredients include:
- Lemon Balm, which is known for its effectiveness in reducing stress and anxiety to facilitate sleep and keep insomnia at bay.
- St John’s Wort, which is an herb that helps to treat low fatigue and energy levels while also targeting depression.
- L-Tryptophan, serotonin building amino acid with properties that make it excellent for regulating sleep and mood while promoting balance.
- Ashwagandha, which works by lowering the symptoms of depression, anxiety and stress hormones resulting in better sleep quality.
- L-Taurine which increases the body’s levels of melatonin, the sleep-inducing hormone.
- Inositol, an ingredient that balances the body’s GABA receptors as well as serotonin levels, resulting in a more satisfying sleep experience.
- Passion Flower, a plant that when used appropriately regulates mood while treating anxiety and insomnia. Passion Flower’s effect is triggered by increasing GABA levels.
- L-Theanine, an ingredient that speeds sleep along by reducing anxiety and encouraging calmness.
- Goji (Wolfberry), a popular natural element which is included in this formula for its fatigue eliminating and energy promoting properties.
- Skullcap a flowering plant that has the capacity to eliminate nervous tension and anxiety from the body and paving the way for better sleep sessions.
- Chamomile a popular herb that induces sleep while eliminating anxiety.
- Valerian a potent sleep-enhancing herb with anxiety-reducing properties
- Hops an ingredient that has anxiety and restlessness reducing qualities.
This natural sleep supplement works to solve users’ sleep issues via a four-step process. Step one is entitled ‘Improvement’ and involves the reduction and elimination of issues such as insomnia, restlessness, anxiety, and irritability. The second step called ‘Relieve’ and it involves the reduction of issues such as anxiety and nervous tension. This sets the tone for a more gentle and speedy transition into sleep.
The third step is entitled ‘Regulate’ and it includes a balancing effect on the brain’s serotonin and Gaba receptors resulting in a more peaceful night’s sleep. The fourth step is entitled ‘Support’ and it includes the lowering of anxiety and stress levels as well as depression in order to facilitate the optimum sleep cycle.
This natural sleep supplement works by balancing the brain’s serotonin levels and calming the hormones that elevate stress levels. Additionally, the sleep supplement promotes relaxation by reducing brain activity. When brain activity is slowed down it is easier to transition into a peaceful slumber.
Among the benefits that users can expect from Night by Regen Health are:
- The superior quality of sleep
- Respite from insomnia
- Healthy sleep sessions each night
- Support for your natural sleep cycle
- Balanced serotonin levels
In addition to targeting sleep issues, the ingredients in Night also target overall wellness. The natural sleep supplement contains amino acids and antioxidants that help to boost overall health. Taking Night by Regen can also help users to correct abnormal cardiac rhythm and moderate internal system cycles.
This product is without a serious contender for the title of the best natural sleep supplement. People who suffer from insomnia, anxiety, and restlessness will find Night by regen very effective in alleviating or resolving their issues.
Considering all the advantages of this powerful natural sleep supplement and the absence of associated side effects and complications, there is no denying its value as a good sleep supplement.
i. Do sleep supplements work?
Yes, sleep supplements that have the right ingredients are effective in helping users get better sleep.
ii. What natural supplements help with sleep?
Supplements like Night by Regen Health have the ideal combination of natural ingredients to optimize the sleep quality experienced by users. Boost, another natural supplement by Regen health is also great for sleep support. Boost promotes general wellness and improves aspects of life such as libido and energy, but it also contains sleep-promoting ingredients such as Ashwagandha and Ginko Biloba.
iii. What is the best supplement for sleep?
Night by Regen is a top-class natural sleep supplement that will offer optimum results for users who want to improve their quality of sleep.
Sleep problems can have a detrimental impact on all aspects of your life. Some people try to use energy drinks and caffeinated beverages to compensate for sleep loss. But this can exacerbate the situation. The only remedy for sleep deprivation though is sleep and therefore the solutions that help you to get more sleep are ideal. Prescription drugs help to address sleep issues. But they come with undesirable side effects, some of which can be long term.
As a result, prescription drugs for sleep deprivation aren’t right for everyone. And if you can resolve your sleep problems without having to deal with the inconvenient and sometimes painful side effects of prescription drugs with a natural sleep supplement wouldn’t that be a better option?