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is one of the most common sleep disorders.

Effects of l-theanine administration on stress-related symptoms and cognitive functions in healthy adults: A randomized controlled trial. Cumulative use of strong anticholinergic medications and incident dementia. staying-healthy/drugstore-sleep-aids-may-bring-more-risks-than-benefits

Drugstore sleep aids may bring more risks than benefits.

Prevalence of chronic insomnia in adult patients and its correlation with medical comorbidities.

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Insomnia and cognitive behavioural therapy: How to assess your patient and why it should be a standard part of care. Over-the-counter medications containing diphenhydramine and doxylamine used by older adults to improve sleep. Managing sleep problems using non-prescription medications and the role of community pharmacists: older adults’ perspectives. You can learn more about how we ensure our content is accurate and current by reading our editorial policy. Healthline has strict sourcing guidelines and relies on peer-reviewed studies, academic research institutions, and medical associations. If outdoor noise is beyond your control, use a white noise machine to block out unwanted sound.įor more sleep support, check out our sleep shop.

Shut out sources of ambient light with curtains and a closed door.

Keep the temperature in your bedroom cool by running a fan, opening a window, or sleeping on cooling sheets.

If this is challenging, use blue light screen protectors on your devices or wear eyeglasses with a blue light filter.

Don’t use electronic devices, such as computers and phones, in the 2 hours before bed.

Avoid drinking excessive alcohol and caffeine during evening hours.

Practicing good sleep hygiene habits can help train your body and brain to fall and stay asleep. Even though it doesn’t make you drowsy, one study found that it supports high-quality sleep by reducing sleep disturbances and sleep quality problems, promoting relaxation, and reducing anxiety. L-theanine is an amino acid found in tea leaves. Since it hasn’t been studied extensively during pregnancy, check with your doctor before using it if you’re pregnant or nursing. It doesn’t make you sleepy, but it does help your body get ready for sleep by regulating your natural circadian rhythm. Melatonin is a hormone that’s produced naturally by the body. There are also natural sleep aids you may wish to consider, such as melatonin or L-theanine (γ-glutamylethylamide).

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When choosing an over-the-counter sleep aid, check the ingredients and discuss with a medical professional whether it’s OK for you to take it short term.

Safer, better alternatives to Benadryl for sleep This means that animal studies haven’t shown a risk to the fetus, but there are no adequate, well-controlled studies indicating safety.įor this reason, it may make sense to use first-generation antihistamines sparingly or not at all, especially as sleep aids, if you’re pregnant or nursing. While the Food and Drug Administration (FDA) has found Benadryl safe to take for allergies during pregnancy, they haven’t made a recommendation concerning the nightly use of a sleep aid in this population.Īnticholinergic medications are FDA pregnancy category B drugs. If you’re pregnant or nursing, it makes sense to be extra careful about the medications you take. In a prior study, researchers also found increased risk based upon the cumulative amount of anticholinergic medication taken over time. Researchers found that taking anticholinergic medications increased the risk for dementia and Alzheimer’s disease for up to 20 years after exposure. Anticholinergic medications can produce cognitive impairment that persists even after you stop taking them.Ī 2018 case study analyzed the effects of anticholinergic medication use among over 40,000 participants ages 65 to 99. Memory issuesĪcetylcholine is a neurotransmitter that plays a pivotal role in several brain functions, including short-term memory and thinking. Anticholinergic drugs inhibit the action of acetylcholine in the central and peripheral nervous system.

In addition to blocking histamine, diphenhydramine and doxylamine succinate have anticholinergic properties.

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