Sleeping through the night and waking up refreshed, ready to start the day in shape: this should be normal, but for many of us – statistics refer to one in three people – it is almost impossible. Sleep disorders affect many people nowadays and about roughly 41% of the total population, plagued primarily by insomnia problems.
However, it is also accompanied by sleep apnea syndrome (a condition in which pauses in breathing occur due to obstructions of the upper airways.) Restless legs syndrome (the feeling of not keeping the legs still before bed) and circadian rhythm disturbances (when the sleep and wake cycle is desynchronized).
When sleep problems lead to addiction
They go by the resounding names Stilnox, Ximovan, Rohypnol, or Temazepam and are supposed to bring restful sleep to people who have insomnia. We are talking about Z-drugs and benzodiazepines, the best sleep aid UK and through their dampening effect, ensure that those affected can relax and enjoy an undisturbed night’s sleep.
The tablets, which initially appear to be a stroke of luck to the patient, have serious side effects if taken for a long time. One of them is a sleeping pill addiction.
Which sleeping pills are addictive?
Prescription drugs for sleeping are called hypnotics. But some drugs are not hypnotics but are actually approved for the treatment of other diseases, but still have a sleep-promoting effect due to their sedating effect. There are also over-the-counter sleep aid UK and herbal supplements such as valerian or hop dragees.
Sleep disorders are often underestimated and considered secondary problems. Still, they can lead to unpleasant consequences both physically and mentally: sleeping little means accelerating cognitive decline and the risk of incurring neurodegenerative diseases, such as Alzheimer’s or dementia; it can increase hunger and slow metabolism, resulting in weight gain, increase anxiety, nervousness, and depression.
Sleep is also essential for establishing the correct release of hormones, recharging the memory and the nervous system. Thus using these tips or trying the sleep aid UK can help you get better sleep.
How to find lost sleep and rest well? Here are some tips for sleeping well
- Exposure to light: natural light helps to maintain a healthy circadian rhythm, thus stimulating a correct alternation of sleep and wakefulness; exposure to sunlight improves both the quality and duration of sleep, reduces the time needed to fall asleep, and gives you more energy during the day.
- Do not take caffeine in the evening: caffeine stimulates the nervous system. It can remain in circulation for up to 6 hours, so it is advisable to avoid drinking coffee or energizing drinks already in the afternoon if you have sleep problems.
- Go to bed and wake up regularly: the circadian rhythm is influenced by the alternation of hours of light and dark. Going to sleep and waking up at regular times facilitates the maintenance of the natural cycle; with the help of the best sleep aid UK, you will maintain a better sleep cycle.
- Have a light dinner: overeating at dinner or consuming foods too high in fat or protein makes digestion longer and more complex. On the contrary, having a light dinner with a preference for legumes, vegetables and carbohydrates facilitate sleep.
- Do not have a late dinner: Besides having a light dinner, it is advisable to have dinner at least three hours before going to bed to allow digestion to take its course.
- Stay away from blue screens: those with insomnia problems should avoid staying at the PC in the evening, staying away from the smartphone, and turning off the lights at least two hours before going to bed.
- Do not do too intense physical activity in the evening. Suppose you want to fall asleep without problems. In that case, it is preferable to practice sports in the morning or early afternoon: doing sports in the late afternoon or the evening hinders relaxation.
- Do not drink too much alcohol in the evening: contrary to what you might think, drinking excessive amounts of alcohol in the evening increases the production of serotonin and dopamine and reduces the quality of sleep. Also, avoid alcohol consumption while using sleep aid UK.
- Dedicate yourself to relaxing activities: in the evening, to help relaxation; it can help to listen to soft music, read a book, meditate and breathe deeply or take a hot bath.
- Pay attention to the environment in which you sleep: the bedroom should have a temperature that is not too hot, be sheltered from light and external noises, should have calming colors. Have a comfortable mattress and pillow suitable for your needs.
- Take melatonin: a valid aid for sleeping well comes from melatonin, a natural remedy that has no particular side effects; it is important to pay attention to medications, to be taken only on medical advice.
Sleeping pills and sedatives – over-the-counter drugs
In addition to preparations with active herbal ingredients, there are also chemical sleeping pills available without a prescription. Diphenhydramine and doxylamine are the most common active ingredients. They are first-generation histamine blockers. Because of their central mode of action, they show fatigue as a side effect. Nowadays, both are used almost exclusively as sleeping pills.
In general, you should consult a doctor in the event of disturbed sleep before taking the pills. Sleeping pills are common nowadays. They help with problems falling asleep and staying asleep. Although they do not require a prescription, you should only use sleep aid UK for a short time. Otherwise, as with other sedatives and sleeping pills, you may get used to it.