Below we have listed the most common substances to promote sleep.
Let us investigate briefly each one of them to understand their mode of operation, advantages, disadvantages, and risks.
Alcohol (Nightcap)
How it helps
Alcohol works as a muscular relaxant, enhancing the effects of GABA, and inhibiting glutamate that normally excites the brain, leading to an overall mental and physical deactivation and relaxation of the body.
Advantages
Widely used as a calming agent and a gentle sleep aid.
Simple to use.
Disadvantages and Risks
Distorted sleep architecture and increases in nightly awakenings lead to less restorative sleep.
Muscular relaxations can lead to snoring and apnea.
Alcohol consumption poses several health risks.
Regular use increases the chance of addiction development.
Cannabinoids
How it helps
They help with relaxation by interacting with the endocannabinoid system, binding to or influencing the activity of neural transmitters throughout the body. This reduces anxiety, stress, and even pain.
At the same time, the use of cannabinoids influences serotonin receptors, which promote positive sensations while reducing cortisol levels, which leads to a reduced perception of stress.
Cannabinoids also enhance the amount of GABA, reducing the amount of neuronal activity.
All these three influences combined induce sensations of calmness, even positivity, allowing the person to relax and fall asleep.
Advantages
Simple, accessible, and straightforward solution, especially when insomnia is linked to anxiety or pain.
Disadvantages and Risks
Whereby CBD is less risky, THC is addictive, psychoactive, may reduce REM phases, and cause grogginess upon waking.
Very limited studies of CBD’s effect on insomnia have so far been conducted.
Long-term usage effects of cannabinoids are very limited.
Melatonin
How it helps
Melatonin is a hormone naturally produced by our body and plays a critical role in regulating the body's sleep-wake cycle.
Advantages
Effective supplement for various sleep disorders (jet lag, delayed sleep phase syndrome, shift work).
Chemically non-addictive.
Safe for bridging short-term insomnia periods.
Fewer or milder side effects in comparison to prescription sleep medications.
Disadvantages and Risks
Often ineffective for general insomnia.
Variable effectiveness.
Causes drowsiness or grogginess, headaches, and nausea.
Can interfere with other hormone regulation.
The usage of one or several substances is the most common approach for dealing with insomnia.
Understand that these substances are possible short-term patches yet do nothing to address the underlying issue. If the core of the issue is transient they may help you bridge the problematic period in life, but often make your sleep dependent on them (ie. behavioral addiction). With every usage, you risk potential adverse effects on your health or developing a chemical addiction.
If you would like to permanently remove insomnia without risking any negative side effects then we recommend reading this article.
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