Why is sleep so important?

· General Health: In order for our minds to be healthy and our bodies to function properly throughout the day we need to have restful night sleep. Achieving daily quality of sleep protects our mental health, physical health, quality of life and even our safety. Our safety can be impacted because if we don’t obtain sufficient sleep we could easily accidentally harm like in a car crash. Sleep is super important so our body can build up a strong immune system to fight off any common infections. When sleep is lost, our body does not produce as many fighter cells to keep us safe.

· Long Term Health: When we sleep, our body is supporting our brain as well and is contributing to growth and development especially in children. This is something that is sometimes taken for granted until we lose it. Losing sleep over time can be harmful to our health by causing chronic health conditions like having an increased risk for heart disease, kidney disease, diabetes, high blood pressure and even stroke. For example, sleep affects how our bodies react to insulin which is a hormone that normally takes up sugar from our bodies to regulate our sugar levels. With a lack of sleep, our body may not respond to insulin as well which could result in higher levels of sugar in the blood which may turn into diabetes.

· Weight: Losing sleep may actually contribute to gaining weight and becoming obese. A study on teenagers’ relationship to weight with different sleeping patterns showed that for every hour of sleep lost, the odds of becoming obese went up. Also, we have many hormones in our bodies that help regulate a variety of things. For instance, a hormone known as ghrelin makes us feel hungry and the hormone leptin makes us feel full. When sleep is lost and the brain does not have enough energy to perform proper regulation of hormones, we may have increased amounts of ghrelin (hunger) and a less leptin (fullness) which results in being more hungry than usual.


-How do you know if you are experiencing sleep deprivation?

· The first thing that usually gives it away is if you are just feeling tired. You may not feel as refreshed as usual and this can affect work, school, driving and social functioning.

· We may not even notice that we are experiencing sleep deprivation. Losing sleep especially interferes with learning and focus. It may be more difficult for us to concentrate, problem solve, critically evaluate, and make decisions. Unfortunately, this sleep deprivation could lead to more mistakes on our part which may impact those around us if we have to make critical decisions as health care professionals, pilots, lawyers, and other lines of work that provide important services.

-What is insomnia?

· A sleep disorder in which we have trouble falling asleep or staying asleep. It may be short term (acute) for a few weeks or long term (chronic) if more than 3 months.

· It may be caused by stress, mental health, medications, pain, substance use, poor sleeping habits or other sleep disorders like sleep apnea.


-What can be done to gain quality of sleep?

The first commitment is developing sleeping habits and being consistent with them every day!

· Pick a time to go to sleep and a time to wake up every day. Having a consistent schedule is important, try setting an alarm.

· Keep these same sleeping times schedule throughout the week and even on weekends. Know that waking up too late on the weekends or staying up too late may disrupt our brain’s natural sleep-wake system clock.

· Make sure to avoid any big meals within a couple hours before bedtime. Also avoid spicy foods, teas, chocolate, cigarettes and alcoholic drinks within a few hours of bedtime. Some of these are stimulants and they may keep you awake for some time and make it harder to fall asleep.

· Get some exercise into your day! It doesn’t matter what it is. Any form of cardio (running, biking, swimming) or resistance exercises. Being physically active can help a lot with getting a restful night’s rest. Enjoy the sunshine! Just make sure not to exercise too close to bedtime.

· The hour right before going to sleep should be used as the quiet hour. Don’t watch tv with a well brightened screen as light tells the brain to stay awake. Keep your bedroom cool and dark with a dim light.

· Taking a hot bath or using other relaxation techniques before bedtime such as deep breathing, massage, meditation, yoga and aromatherapy can also prove helpful.


-What over the counter medications are available to help with sleep?

There are a few medications over the counter that could aid in falling asleep but they are not cures and tolerance may be built towards them so it is especially important to establish healthy sleeping habits first.

The most common sleep aid is Diphenhydramine (Benadryl) which a sedating antihistamine that can be taken with or without food. Side effects might include daytime drowsiness, dry mouth, blurred vision, constipation and urinary retention.

Another popular choice is Doxylamine succinate (Unisom Sleep Tabs) which is also a sedating antihistamine. Side effects are similar to those of diphenhydramine.


-What are some more natural choices for sleeping medications?

The most common agent in this category is Melatonin which is a popular natural hormone we already find in our bodies that helps us sleep. Melatonin in our bodies decreases with age. It works on our sleep-wake system clock and should be taken with the evening meals. It has been shown to reduce the time to fall asleep and effective in jet lag use. Side effects include day time sleepiness and headache.

A plant based supplement Valerian is also on the market however few studies have found it to be effective as a sleep aid. The benefit is that it generally does not cause side effects.

RXall Pharmacy also carries many of the Boiron products including the herbal based sleep aid named Quietude (Boiron). This homeopathic medicine temporarily relieves occasional sleepiness and restless sleep. For adults and children 12 years of age, 2 tablets are dissolved under the tongue 3 hours before bedtime and then 2 more tablets under the tongue at bedtime. This medication contains Hyoscyamus niger which relieves restless sleep associated with nervousness, Nux moschata which relieves restless sleep, Passiflora incarnate which relieves sleeplessness associated with worries and exhaustion and lastly Stramonium which relieves sleeplessness with intermittent awakening.

If your insomnia is due primarily to an acute stressful event, another product that could be used is Sedalia (Boiron)which is also a homeopathic option that is advertised as a stress reliever dissolving tablet. However, it also contains agents that could help with sleep. For adults and children 12 years of age, at the onset of symptoms, dissolve 2 tablets under the tongue 3 times a day until symptoms are relieved. The ingredients in this product are from a variety of plants so they can help with different things. Aconitum napellus relieves restlessness and agitation, Belladonna relieves hypersensitivity to stress, Calendula officinalis relieves nervous fatigue and hypersensitivity to noise, Chelidonium majus relieves digestive symptoms caused by stress, jequirity relieves uneasiness, and finally Viburnum opulus relieves nervousness and restless sleep.


RXALL Pharmacy

1125 South Beverly Drive, Suite 100, Los Angeles, California 90035, United States

PH (310) 551-2861

https://rxallpharmacybh.com/