Insomnia affects around 10% of the population and is classified as a medical condition. It includes not getting enough sleep, or quality sleep, causing the inability to function properly the following day. Sleep is essential for good physical and mental health.
How we feel during waking hours is largely dependent on how well we have slept the previous night.
Transient insomnia occurs when you find yourself spending less than 85% of the night asleep. When this begins to happen on a regular basis, for days or weeks, this is known as acute insomnia. When this goes on for an even longer period, which in some cases is years, this is known as chronic insomnia [1].
Effects of Insomnia:
During sleep, our blood pressure and heart rate fall, and our parasympathetic system takes control over bodily functions, allowing our heart to rest.
When insomnia strikes, our body does not remain in its restful state, putting people at risk of cardiovascular issues, high blood pressure, and stroke.
Insomnia can affect our metabolism and put us at risk of diabetes, obesity, and liver problems. It disrupts the hormone that controls hunger and our body’s ability to respond to insulin.
During sleep, our immune system works harder, giving our bodies a chance to recover and recuperate. When sleep is disturbed, the immune system cannot do this and, in turn, leaves us more susceptible to coughs, colds, and illness [2].
Lack of sleep can cause problems with memory and focus, meaning that everyday essential tasks such as learning, driving, and thinking clearly, are affected. Sleep deprivation has a clear and very real adverse effect on mental health.
It can cause the onset of stress, anxiety or depression and exacerbate symptoms for those who already suffer from these conditions. It can affect our relationships with those close to us and our ability to perform in social situations. [3]
Supplements to Assist with Insomnia:
There are a wealth of over-the-counter medications suitable for the short-term against insomnia. Should you find yourself suffering from transient insomnia, it is definitely worth considering these options before it becomes an acute issue.
Active ingredient Doxylamine can be used to help aid sleep and break the cycle of insomnia. It is a histamine that has traditionally been used to treat allergies; however, it has also been shown to be clinically effective in the treatment of insomnia due to its sleep-inducing effects. Its usage is only recommended on a short-term basis.
Supplements such as Kirkland Sleep Aid Doxylamine Succinate help to assist with falling asleep fast and have been proven to be safe and effective for use, with one single ingredient contained in one single-dose tablet).
Melatonin regulates the sleep-wake cycle and circadian rhythm. It is a hormone produced by the pineal gland during the hours of darkness but not in daylight. Melatonin is a derivative of serotonin, with which it works to regulate the sleep cycle.
It is naturally produced by our bodies when sleeping, but this cycle can be affected by periods of sleeplessness or insomnia, making it hard for the body to get back on track.
We can introduce melatonin artificially with natural supplements such as Superior Source Melatonin 1mg, which can be dissolved sublingually for rapid results. Melatonin supplements have been shown to be most effective for adults experiencing delayed sleep-wake phase disorder or issues with jet lag. Low doses taken at bedtime can help adjust the sleep cycle forward. Short-term use is deemed safe and effective at re-establishing a healthy pattern of sleep hygiene.
Whilst Doxylamine is a histamine that causes drowsiness, Melatonin is a naturally occurring hormone that controls the sleep cycle. Melatonin may be considered safer for certain age groups, such as those over 65, however Doxylamine can be more powerful.
Conclusion:
With a variety of supplements available without a prescription, it has never been easier to source short-term assistance to help restore healthy sleeping patterns. Lifestyle changes such as maintaining a good bedtime routine, eliminating or reducing caffeine and alcohol, eating a healthy diet, and taking part in regular exercise can all be used in conjunction with supplements to assist with breaking the cycle of insomnia.
However, prolonged periods of insomnia that are not responding to supplements or lifestyle changes should always be brought to the attention of your GP or pharmacist for advice and further investigation.
Resources:
[1] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2924526/
[2] https://www.nhs.uk/every-mind-matters/mental-health-issues/sleep/
[3] https://www.mind.org.uk/information-support/types-of-mental-health-problems/sleep-problems/about-sleep-and-mental-health/#:~:text=If%20you’re%20having%20problems,or%20make%20existing%20symptoms%20worse