Know Sleep Pills Sleep Aids Side Effects Correctly Beat Insomnia
(Hong Kong News) Don’t sleep when you should sleep, but can’t sleep when you want to sleep; owe a pile of sleep debt, how to repay? Would you choose sleeping pills with a “high interest rate for a single settlement” or sleep aid supplements with a “low interest rate installment”?
Slow-acting sleep aid supplements
There are two types of sleeping pills. Family doctor Lei Haoran explained that one is benzodiazepines (benzodiazepines), which have a longer-lasting effect, and the other non-benzodiazepines (non-benzodiazepines) are short-acting. Both produce sedative and sleep-promoting effects quickly through chemical action.
In addition to sleeping pills prescribed by doctors, there are also many sleep aid supplements or herbal medicines on the market. The ingredients include herbs (such as valerian root, lavender, passionflower), melatonin (melatonin), magnesium (magnesium), etc., which claim to help fall asleep.
Lei Haoran pointed out that the effect of sleep aid supplements is slow, mainly to supplement the deficiency of the body. Regardless of whether it is extracted from natural plants or chemically synthesized, overdose may still cause side effects.
Sleeping pills should not be used for a long time
Insomnia is like a sleep debt. Lei Haoran described that taking sleeping pills is like overdrafting a credit card to repay a debt. Although it can be paid off immediately (quick results), but it has to pay high interest and suffer relatively large side effects, so it cannot be used for a long time; sleep aid supplements are like installment repayment, the effect Slower, but lower interest, i.e. fewer side effects.
Sleep aids are safe for short-term use
Are there any differences in the side effects of sleep aid supplements with different ingredients? Nutritionist Pan Zhuolin said that the side effects of melatonin include daytime sleepiness, headache and dizziness.
There is not enough evidence to prove whether long-term intake of melatonin is safe, but short-term use is safe for most people. People with high stress are more likely to lose magnesium, so they are prone to fatigue, anxiety, irritability and tension, which further affects the ability to resist stress and form a vicious circle; but taking too much magnesium may cause diarrhea, vomiting and gastrointestinal discomfort.
Lavender Oil Soothes Mood
People with chronic diseases and long-term medications should consult their doctors before taking supplements to prevent side effects of drug interactions.
As for herbal sleep aid supplements, Jolin Pan cited a 2006 study pointing out that valerian root tea may help improve sleep quality, but the quality of the studies was uneven and there was no strong evidence.
Another study showed that taking 80 mg of lavender oil per day can help relieve anxiety and improve sleep quality. However, the research object was 221 patients with anxiety disorders, and more careful research is needed to confirm the usefulness of lavender.
As for passion flower (passion flower), which is passion fruit flower, a comprehensive 9 clinical studies found that passion flower may improve anxiety, insomnia, stress and depression symptoms faced by mental patients, and sleep can be improved through decompression.
Drink milk and eat bananas before going to bed
Natural ingredients in food can also help you fall asleep. Pan Zhuolin recommends drinking a glass of milk and eating a banana or 2 kiwi fruits before going to bed. Milk is rich in protein and tryptophan, which helps the body synthesize melatonin and improves sleep quality. Bananas are rich in magnesium and potassium, which help relax muscles. They also contain tryptophan, which helps the body synthesize melatonin.
As for kiwi fruit, it is a low-calorie fruit, rich in vitamins C and E, antioxidants and serotonin, which also help to fall asleep.
Sleep Supplement Benefits
Melatonin adjusts the biological clock
Reduce bedtime and improve overall sleep quality
◆No dependence on sleeping pills, but not a substitute for sleeping pills
◆Shorten sleep disorders and biological clock disturbances caused by jet lag
◆Relieve stress, because the lack of melatonin may lead to depression and mood disorders
Magnesium Aids Relaxation and Sleep
◆Aids in relaxation and makes it easier to fall asleep
◆Helps the normal development of bones and teeth
◆Helps the heart, muscles and nerves to maintain normal function
◆Calcium and magnesium are usually supplemented at the same time, and the “golden ratio of calcium and magnesium is 2 to 1”
Daily diet therapy breathing method according to acupoints and a good night’s sleep strategy
There are three common causes of insomnia in Chinese medicine.
Two Chinese physicians provide comprehensive sleep aid strategies from four aspects: daily diet, diet therapy, breathing method, and acupoint pressing.
Chinese medicine doctor Zhu Yingshi explained that the first type is liver depression and fire syndrome, which is caused by high pressure, often staying up late or overwork, accompanied by symptoms such as dizziness, dizziness, red tendons in the eyes, tinnitus, dry mouth, and bitter mouth. shape.
The second type is heart-spleen deficiency syndrome, which occurs during prolonged illness or weakness, accompanied by frequent tiredness, dizziness, palpitation, poor appetite, bloated stomach, etc. This is the cause of insomnia in many recovered patients.
The third type is Yin-deficiency fire syndrome, which is more common in menopause, and people often feel upset, palpitation, night sweating, hot flashes and dizziness.
Yin and Yang can be reconciled to sleep peacefully
Another TCM doctor, Pan Jianshen, said that sleep is when yang enters yin, and people need the harmony of yin and yang to sleep peacefully, just like “husband (yang qi) has to go home to accompany his wife (yin fen) every night, so that everyone can sleep well. “
Zhu Yingshi and Pan Jianshen provide all-round sleep aid strategies from 4 aspects of daily life and diet, diet therapy, breathing method, and acupoint pressing.
◆In life and work, avoid stagnation or anger that can hurt the liver, and too much thinking can also hurt the spleen
◆Eat less spicy and fried foods that hurt the spleen and stomach for dinner
◆Snack on 5 to 8 walnuts between 3pm and 6pm. Walnuts can invigorate the kidney and soothe the nerves, especially suitable for people with kidney deficiency insomnia such as excessive use of the brain or nocturnal urination, backache and other insomnia.Walnuts also contain melatonin, which helps improve sleep quality
◆After dinner, eat soothing sugar water (40 grams of lily, 10 grams of white fungus, 30 grams of rock sugar, 30 grams of jujube seed, 50 grams of millet / about 4 people; add 4 to 5 bowls of all ingredients and boil for 1 hour), Helps to nourish yin and reduce fire, nourish the heart and calm the nerves. Among them, millet is a “sleep aid”, which can strengthen the spleen and sleep, increase the amount of tryptophan in the brain, and help fall asleep.
Relaxed breathing to help sleep
Inhale through your nose for 4 seconds, hold your breath for 7 seconds, and then slowly exhale through your mouth for 8 seconds. The above 3 steps constitute a cycle, and you do it 4 times a night. Breathe in for 4 seconds to inhale more oxygen, hold your breath for 7 seconds to help oxygen fully enter the blood, exhale for 8 seconds to slow down the heartbeat, let the lungs discharge carbon dioxide, reduce the degree of sympathetic nerve excitement, relax the body, and help you fall asleep.
Liver gallbladder depression and heat affect sleep
Spring begins to release yang energy, the brain is affected and fails to relax, and the yang energy in the body is suppressed, forming a constitution of liver and gallbladder heat, which affects the quality of sleep; coupled with heavy humidity, if you like to eat hot and humid snacks such as potato chips and chocolate on weekdays, you will lack Exercising can cause moisture to stay in the body, hinder the circulation of Qi and blood, and cause phlegm and heat to disturb the heart, such as easy to wake up in the middle of the night and night sweats.
By Wang Muyin, Ming Pao