If you’ve used an over the counter sleep aid in the last year, you’re not alone.
Millions of Americans use brands like Zzzquil or Simply Sleep.
These medications contain the active ingredients diphenhydramine HCL, and according to the latest in a string of studies, those who use them may be at a greater risk for developing Alzheimer’s and other forms of dementia.
Why?
These medications suppress the activity of a part of the brain called the cholinergic system. The cholinergic system keeps synapses firing, triggering alertness, memory and muscle tone.
This is why a common side effect of diphenhydramine HLC (also the active ingredient in Benadryl) is drowsiness.
The problem is, it’s precisely the cholinergic system that seems to be in decline with dementia – and this is why Alzheimer’s drugs are called “pro-cholinergics.”
Because of the latest data, researchers are now warning against the prolonged use of these seemingly-safe medications. Even occasional use, over time, may have a cumulative effect.
Thankfully, there are many natural remedies that support restful sleep, without suppressing this valuable part of the nervous system.
Here are five sleep-supportive supplements that I use regularly with my patients:
Melatonin – This is a hormone secreted by the pineal gland, in response to darkness. It helps you fall asleep faster, stay asleep longer, and also appears to have antioxidant qualities. It is an essential part of your circadian (day/night) rhythm and is great for jet lag.
Pro tip: Exposure to light suppresses melatonin. Turn down overhead lights, and stop looking at computer or phone screens, at least 2 hours before you want to fall asleep.
L-Theanine – An amino acid found in green tea, l-theanine reduces feelings of stress and anxiety – major underlying causes of insomnia.
Pro tip: Studies have shown that the combination of l-theanine and caffeine improves alertness, memory, and comprehension – with less headaches and mental fatigue. For my patients with insomnia, I strongly recommend green tea as an ideal replacement for coffee.
GABA – Known as an “inhibitory” neurotransmitter, it specifically calms down the nervous system. Electroencephalograms (EEG) show that taking GABA generates alpha waves in the brain, the same frequencies associated with mediation. GABA also helps to improve immunity, probably due to reducing the stress response.
Magnesium – Magnesium helps enhance the actions of GABA. It also boosts melatonin levels, so you can see why this is such a helpful mineral for sleep. Magnesium can shorten the time it takes to fall asleep, and increase the amount of time you stay asleep. This mineral helps block the action of stimulating neurotransmitters. Magnesium also relaxes the muscles.
Glycine – This gentle and sweet-tasting amino acid helps you fall asleep and stay asleep. Interestingly, it appears to lower core temperature. This connects nicely with the fact that, in general, a slight drop in body temperature induces sleep.
Pro tip: Keep your bedroom as comfortably cool as you can to get the best zzzzzs.
Getting a good night’s sleep is essential – and you shouldn’t have to put your long term brain health at risk to make this happen. Fortunately, you don’t have to.
What do you do to make sure you are getting good sleep?
References:
‘Strongest Evidence Yet’ Links Anticholinergic Drugs, Dementia” Sue Hugheshttp://www.medscape.com/viewarticle/838788
Melatonin, the Hormone of Darkness: From Sleep Promotion to Ebola Treatment
Alina Masters,1 et al Biol Psychol. 2008 Feb;77(2):113-22. Epub 2007 Sep 26.
The effects of L-theanine, caffeine and their combination on cognition and mood.
Haskell CF1, Kennedy DO, Milne AL, Wesnes KA, Scholey AB. J Res Med Sci. 2012 Dec;17(12):1161-9.
The effect of magnesium supplementation on primary insomnia in elderly: A double-blind placebo-controlled clinical trial.
Abbasi B1, Kimiagar M, Sadeghniiat K, Shirazi MM, Hedayati M, Rashidkhani B. 2014 Dec 23. doi: 10.1038/npp.2014.326. [Epub ahead of print]
The Sleep-Promoting and Hypothermic Effects of Glycine are Mediated by NMDA Receptors in the Suprachiasmatic Nucleus. Kawai N1, et al.
Can’t Sleep? Adjust the Temperature http://www.webmd.com/sleep-disorders/features/cant-sleep-adjust-the-temperature By Kathleen Doheny
*Edited to remove Unisom from the listed medications – it does not contain diphenhydramine HCL. It contains doxylamine, which is also anti-cholinergic and therefore has the same risks .
Teray Garchitorena Kunishi, ND
Get in touch at http://www.deeplyhappy.com/contact/
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