Sleep aid- help!!

[Robin]

I just found out that Unisom sleep tabs contain an animal ingredient (magnesium stearate) and that Pfizer (the company that makes them) does use animal testing. This is the product my doctor told me to take for difficulty sleeping, but I will not use it since it is unvegan. Anyone know of similar products that are cruelty-free? I have seen herbal supplements as well as "regular" OTC drugs. I do not know if I am comfortable with herbal supplements or if my parents will allow me to take them as they are not proven safe and certain herbs once thought of as safe are beginning to be reconsidered and long-term health risks being discovered. Someone help me please so I can get some ZZZZZzzzz's!

[Erin Pavlina]

Okay, back up for a sec. First tell us what problem you're having sleeping. Is this every night? What do you think the cause is?

Also, just fyi, all drugs approved by the FDA have to be tested on animals.

[Beth B]

I just started a new job a few weeks ago and I must wake up at 4am.
I take Tylenol Pm sometimes, I hope it doesnt have that stuff in it!
Maybe you can try waking up earlier and excercising in the afternoon. I have found the earlier I wake up the easier it is to get to sleep.
Whan I dont take my Bs I cant sleep. Are you taking vitamins? If not, run out and get a sublingual B complex, you will feel so much better. When I run out of vitamins I feel lousy and suffer from insomnia and stomach aches.

[Robin]

WHAT!!?? All drugs have to be tested on animals to be FDA approved? I guess my statement about FDA-approval was unmerited. What a load of bunk. That changes my perspective a bit... there goes all my respect for "Fda approved" out the window... Well, the problem varies. I am usually exhausted but can't fall asleep for several hours, or sometimes I'll fall asleep right away but don't sleep well and wake up periodically throughout the night. I don't know why- my Dr. didn't tell me why (maybe she didn't know) she just said take Unisom. I really wish I had a vegan Dr. but I don't know of one in my area and my parents insurance only covers very select things- it doesn't cover any forms of natural healing, homeopathy, etc. Beth- I am not taking any supplements, maybe I should get a B-complex. Sleep issue aside, I know it's good "insurance" anyway. Well thanks. Talk to you soon-

[Erin Pavlina]

In general, I would skip the sleep medications, even the herbs, and try to work on the underlying cause of your sleep issues. There's a lot to consider first before trying to solve the problem by treating the symptom instead of the cause. For example:

1. Stop eating any food at least 3 hours before going to bed. You don't want your body digesting anything heavy while you're trying to sleep. Don't drink any water 2 hours before you go to sleep so you don't have bladder presssure waking you up either.

2. Make sure your room is very dark when you sleep.

3. Make sure your room is quiet. If there are other people in the house who make noises, use a fan in your room as white noise.

4. Do not go to sleep with the television on.

5. Do not do homework in your bed. You should only be sleeping in your bed, not talking on the phone. You can read in bed though, just not school stuff. Like fiction is okay.

6. Do not set an alarm. Let your body wake naturally. If you must be up at a certain time, your body is capable of waking you in time without an alarm.

If all that doesn't work, let me know because I have a sure fire method for falling asleep fast.

It takes 7 minutes, on average, for a person to fall asleep.

[karen]

Have you tried Rescue Remedy? It is available at health food stores and is supposed to be calming.

I have an air purifier in my room which makes white noise. I have used it since before my ds was born and he has always been a great sleeper at night. It helps me fall asleep too. Maybe something like this would help.

[Robin]

Hi! Thanks for the suggestions. I am probably doing several things wrong- eating and drinking right before bed, using my bed for homework, phone conversations, etc. (it's the only comfy and quiet place in my house!!), and being totally reliant on my alarm clock. This school year I am on the cross country running team and will need to get up early for practice, but it is near impossible for me to go to sleep early even though I know I need to wake up super early. I have read that this problem is probably caused by my "biological clock" (as a teen, it is your body's programming to stay up late and sleep in). And I guess the other problems (being unable to fall asleep even when it's late &/or I'm exhausted, not sleeping well and waking up periodically, and feeling sleepy all the time) could be caused by eating/drinking right before bed, doing non-sleep activities in my bed during the day, and the alarm. I will definitely try to change my habits and use your suggestions and let you know how it goes. As for the Rescue Remedy, I have never tried any herbal supplements. Anyone have experience with this? Thanks all-

[VeggieGirl]

Robin,

I agree with all of Erin's suggestions.

In addition, here are a few very mild, natural "helper" remedies:

1)Calcium-Magnesium tablet

Take a 1:1 supplement at bedtime -- it relaxes your muscles, any body tension & relaxes.

2)Sip hot chamomile tea a few hours before bedtime until shortly before you go to sleep.
Chamomile is herbally calming, more so with each cup -- and so are hot liquids & any bedtime ritual/routine.

(Make sure you visit the bathroom and empty your bladder before going to bed though!)

3)Take Passion Flower extract.

It's from the same plant that gives you the well-known passion fruit, a very safe plant we've been using all parts from for a long time. :-)

It is a medium-strength herbal calmer, relaxer, sleep aid -- but not sedating or nearly as strong as or with the side effects, potential toxicity of valerian.

Dr. Andrew Weil, Harvard MD, professor, author recommends these remedies -- in case your parents have concerns. :-)

VeggieGirl

p.s. Some warm, simple comfort foods as your last snack before bedtime should help transition to sleep time too.

You could also experiment with consuming veg foods high in tryptophan for that snack to see if that helps too.

[VeggieGirl]

p.s Try to be moderate in your consumption of caffeine (& theophylline) foods -- whether coffee, British tea, soda pop, or chocolate.

Limit your intake (one a day), restrict it to mornings/early daytime, and don't drink/eat these foods throughout the day.

These foods can really affect your sleep/wake cycles & contribute to sleep disruption, mind tension, sluggishness & fatigue when abused.

And some people are more sensitive than others. I know I can drink coffee just fine, but am very sensitive to the effects of tea, which has a different main ingredient (thophylline), such that I avoid it entirely.

VeggieGirl

[Sheree]

Valerian Root is excellent for good sleep. I have tea and capsules...it's stinky, but I don't mind the flavor.

[alexis]

Try chammomile tea before bed and one or two drops of essential oil of Lavender on your pillow at night...

[Kristine]

Just ask in the drug store some sleep-aid herbal teas mix - if you do not like Valerian Root alone. And if you've got a balcony, a terrace or a garden - drink the tea in the fresh air, look at the sunset (or just evening sky) that will help to relax.
Kristine

[alexis]

i read somewhere that eating a banana before sleeping halps you fall asleep because it contains trypthophan, this sleep inducing amino acid....but ti sort of goes against the 'don't eat before you sleep' rule....
hmmm....

[duckie1978]

Aside from the herbal teas and not using your bed as a workspace, I would suggest trying to read before bed. Sometimes your mind is still "working" through the day and you can't wind down. Reading before bed helps me. Also white noise helps, I can't fall asleep without my fan going to create some noise. I am wondering how long you have been having trouble sleeping. When I switched from working nights to days literaly over a weekend, it took almost a month for my sleep patterns to get situationed. Your body will adjust, it just takes time.
I would have to disagree on the comment that you're a teenager and your biological clock is set to run late into the night. That isn't true at all. You have gotten accustomed probably to staying up later to do hw and chat on the phone or watch tv, and to change all of a sudden is very difficult for your body. Children, especially teenagers, need 8 or more hours of sleep becaue your brains double in size during from 13-19 years of age. Your body needs the sleep to repair cells and function properly.

[Jenica]

One other suggestion I'd add to the list of excellent ideas already gathered here is to keep a regular schedule. Yes, I know this is hard for most of us, especially in your teen years where school often starts early, and homework or friends tend to keep you up late nights on weekdays and even later nights on weekends.

I have had insomnia of one form or another for most of my life (starting when I was about four or so). Following the suggestions other folks have made in this thread and keeping a regular schedule has really been my saving grace. Even on the weekends I don't let my sleep time vary more than two hours from my regular schedule. It can be very challenging to get into the habit of doing this, but once you make it a habit your body will thank you.

Also, do not try to self-medicate with any OTC substances, even what your doctor recommended...and definitely not with alcohol, the poison of choice for many insomniacs. Most of these substances will alter your sleep cycles, robbing you of healthy sleep and often waking you up after a certain period of time...a period of time significantly shorter than you might have otherwise been able to sleep. Although I am not a physician and probably therefore should not be passing this judgement, it seems awfully shortsighted and western-medicine (symptom-treating) oriented of your doctor to prescribe something like this to you for insomnia.

Last suggestion before I conclude this book of a post: check out aromatherapy options. I am no expert in this subject but I do know that certain oils can assist you in falling asleep (or falling back asleep quickly). My guess with this one is just to use your nose. If you find a scent relaxing, it's probably a good bet, traditional aromatheraputic use aside. Keep a diffuser by your bedside or even a small jar you can lift the lid on and sniff.

Good luck to you. Insomnia can feel like the end of the world, but it doesn't have to run (or ruin) your life. You have lots of options. :)

[xmysticprincessx]

I know Erin said no school work when you're trying to fall asleep, but I just couldn't resist this one! (And I hope nobody becomes offended by it!)

When I was in college, I could be totally awake, and then I would sit there with my Chemistry textbook ready to study. I would read about 7 pages max (sometimes I didn't even get that far!) and then be fast asleep for a few hours!

How about for next semester a more consistent schedule? If you have practice again next semester, then maybe you can schedule classes to start an hour after practice. You will then be done early and maybe could take naps in the afternoon. (I used to take naps allllll the time, especially when I had some early classes and then an evening/night class.)

About the thing in which your bed is the most comfy place in the house, how about buying a special comfy chair to do work in? I never had one but some of my friends did. It's this round chair that has a wooden/wicker bottom. Then there is this giant round pillow/cushion that you put on top. These easily fit into a corner. Depending on the size of your house, this may or may not work. You could then use the chair for non-sleeping activities and then keep your bed strictly for sleeping.

I just finished college last year, so if I think of anything that helped me, I'll let you know.

[Dancer]

LOLOL!!!

Am I the only one to have noticed? That line, "I have a sure-fire method for falling asleep fast," has to be one of the most provocative and exciting sentences posted in INTERNET HISTORY.

C'MON------ TELL US!!!

Your faithful, drowsy vegan fan,

Dancer

[Erin Pavlina]

Dancer... hahahaa, it would take so long to explain, I'm not sure if I have the time anymore. But if anyone is truly desperate, a phone call might be in order.

The other way I've learned to fall asleep in 30 seconds or less is to have a baby and be nursing that baby every couple of hours all night long. You won't have insomnia anymore... you'll have narcolepsy! ;)

I was waiting for the podiatrist yesterday to come into the room and I fell asleep on the nice comfy chair. When they put my feet in a hot whirlpool bath I wondered if they were conspiring to mug me while I slept or something. Tee hee.

[Dancer]

....I remember those "early" baby days! The best story is when i went to the grocery store in my bedroom slippers. I never had more than 2 hours sleep at a time with my colicky son, so I was in a constant state of delirium. I don't mean slippers as in some cute, summery type shoe or ballerina slipper. I mean BIG, FUZZY, MAROON PUFFY THINGS.

....I was too tired to be mortified. Just amused.

Dancer

[Erin Pavlina]

Hahaha, I can relate. Often when I'm out I quickly look down to make sure my boob isn't hanging out of my bra (sorry if that's too graphic). You never know when you're gonna forget to re-hook the thing. ;)