Is There a Natural Alternative to Sleep Medication?

Sleep medication is appropriate in certain situations, and many of the newer medications have fewer side effects. If you're currently taking sleep medications, I'd suggest talking with your doctor about whether natural sleep aids might be a good option for you.

Many alternative sleep remedies, such as mind/body techniques and lifestyle changes, can be combined with medication. One of my favorite mind/body techniques for sleep is progressive muscle relaxation (PMR). It's easy to learn, and studies have found that it can shorten the time it takes to fall asleep. PMR involves tensing then relaxing one muscle group at a time, starting at one end of the body and working your way to the other end. It's usually done in the evening before bed.

There are some herbs and supplements marketed as natural sleep aids that should be avoided, such as kava kava. The FDA has issued a consumer advisory after 25 reports of serious liver injury from kava use in other countries.

With any sleep difficulty, the first step should be consulting a doctor. Chronic insomnia can be a symptom of an underlying condition, such as depression, heart disease, or sleep apnea, so it's important to be assessed by a doctor if you are having trouble sleeping. Read the full Q&A answer, Natural Alternatives to Sleep Medication.

Poll: What do you rely on the most to help you fall asleep?

• I don't really do anything.
  
• I use relaxation techniques.
  
• I use sleep medication.
  
• I use herbal pills, supplements, and/or herbal tea.
  
• I have sex.
  
• I make sure the conditions are right (no light or noise, not too hot/cold, etc)
  
• I do something else.

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