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The resent “Study Shows Risk With Sleeping Pills”
By Danielle Dellorto CNN
“CNN) -- Common sleep medications may be linked to a shorter lifespan, according to a study released Monday in the British Medical Journal.
Researchers compared 10,500 adults who took prescription strength sleep aids with people who did not. Those who popped just one to 18 sleeping pills during the course of a year, had a 3.5 times increase risk of early death than those prescribed none. The increased jumped fivefold for people who took three sleeping pills or more per week.
"After controlling for several factors, we saw the risk rose in tandem with the more doses people consumed," says Dr. Daniel Kripke, study author and psychiatrist at Viterbi Family Sleep Center in San Diego. "The mortality hazard was very high, it even surprised us."
But one sleep expert not affiliated with the study immediately sought to debunk the conclusions, saying it leads to unnecessary confusion to consumers.
"It is inadequate to try to associate someone who took as few as 5 pills a year at an increased risk of early death," says Dr. Russell Rosenberg, chairman of National Sleep Foundation and director of the Northside Hospital Sleep Medicine Institute in Atlanta.
The control group participants did not suffer from sleep problems, and the study did not control for psychiatric disorders. "Their methodology was flawed and their control groups compare apples and oranges," says Rosenberg.
Despite the limitations, researchers analyzed data several different ways--taking into account age, sex, weight and lifestyle--and the outcome remained the same. "More research is need to know exactly why sleeping pills are causing early death, but we believe the risks of taking sleeping pills outweigh the benefits," says Kripke.
In addition to risk of early death, participants taking sleeping pills had higher rates of asthma, cardiovascular disease, obesity and high blood pressure. Researchers weren't able to conclude if the sleeping pills specifically contributed to the increase.
"This study, while flawed because it has a relatively small sample size and does not fully address confounding variables, reminds us of that sleeping pills are not without risks and should be used cautiously," says Dr. Bryan Bruno, acting chairman from the Department of Psychiatry at Lenox Hill Hospital, who is not affiliated with the study. "Sleep hygiene education should be emphasized more so that sleeping pills could be used less often and usually avoided on a chronic basis."
If you sleep less than 7 hours a night on a regular basis, you are building up a sleep debt that could affect your health. Cognitive behavior therapy is more successful than medications to aid in sleep, according to the National Sleep Foundation.
It's best to unwind for at least 45 minutes before going to bed. If your mind is racing, it's harder to fall asleep. This includes avoiding stimulants like watching television, surfing the web, talking on the phone, or even cleaning your house. Try reading a book or magazine until you feel drowsy.
"If you can't fall asleep in 20 to 30 minutes, get out of bed and do something boring in dim light until you feel sleepy," suggests Kripke.
Also, sleep in a dark space. This is particularly important for people who work shifts that force them to sleep during daytime hours. The contrast between light during the day and dark at night helps keep your body's natural rhythms in check and will help you sleep longer. Purchasing 'black out' blinds or even using dark garbage bags over the windows can help.
"There are no perfect solutions that can be applied for everyone who has trouble sleeping," says Rosenberg. "But treatment can be personalized to suit a person's work schedule and lifestyle."
Consult a sleep physician if you have three or more sleepless nights a week that persists more than one month, or have excessive daytime sleepiness or snore loudly” From: http://www.wptz.com/health/30557680/detail.html
Insomnia in Teenagers, Studies and Sleep Remedies
"Teenagers are a special breed, having to face all the challenges of being in an in-between stage of life; not quite a child anymore and not yet an adult. Along with an acceleration of social interests and activities, they also sustain accelerated physical growth and increased nutritional needs. According to the U.S. Department of Agriculture, 90% of teen girls and 70% of teen boys aren’t getting enough calcium. Their bones are growing the fastest during the teen years and they need more calcium than at any other time of life. The calcium deficiency can translate into irritability, nervous tension, hyperactivity, and insomnia.
Adelle Davis was the first nutritionist to base her recommendations on scientific research studies. She says: “If these hyperactive kids were recognized as victims of malnutrition and given, instead of drugs, a completely adequate diet, especially high in calcium, magnesium, and vitamins B6 and D; the majority might soon be as relaxed as sacks of cotton, their minds far more alert, their energies restored to normal. I have seen it happen many, many times.”
To shed some light on teenage sleeping habits, a study was published in the April 2010 issue of the Journal of Adolescent Health. Researchers found that two-thirds of teenage high school students are sleeping less than they need to, when they actually need 9.5 hours of sleep. Danice Eaton, author of the study and a research scientist in Atlanta said, "….Research (on teens) has shown that a lack of sleep can increase depression, negative physical health, headaches, poor school performance, school absenteeism and drowsy driving.”
There is a correlation between electronics use and insomnia in teens. A study from the Journal of Pediatrics published a survey of Philadelphia-area teens. It was found that two-thirds had a television in their bedroom, one third had a computer, 90% had their own cell phone and 79% had a personal music device. "These technological devices activate the mind. It's like having a stressful work conversation just before getting into bed," said Dr. Jonathan Pletcher, at the Children's Hospital of Pittsburgh.
Dr. Pletcher doesn’t recommend sleep medication for teens, saying that, "The risks for this age group far outweigh the benefits.” He recommends shutting down the computer, TV, and cell phone well before bedtime and doing some relaxing and calming activities before bed.
Due to a deficiency of crucial minerals at the teenage time of life, calcium and magnesium supplements can be an effective sleep remedy. One natural insomnia remedy that’s gaining in popularity for all ages is Sleep Minerals II from Nutrition Breakthroughs. It contains six forms of calcium, three forms of magnesium, boron, Vitamin D and Vitamin K, all combined in a rapidly absorbed softgel.
One mother of a teenage son who was suffering with insomnia, was grateful to find Sleep Minerals II. She says: “Our son began to have trouble sleeping about a year and a half ago. He was up until 2:00 a.m., and then he got up at 5:00. This continued for quite a while. He was miserable and so were we. He’s an athlete and a student and we just couldn’t live like this.”
“We had spent hundreds of dollars on testing and supplements with a naturopath and it just didn’t work. I searched on the Internet and found Sleep Minerals II. I thought to myself, ‘I’ll give it a try, there’s nothing harmful in it’. Well, from the get-go it helped Mitchell sleep better. He’s been using it as a sleep remedy for some time now. He is sleeping well and is so happy and healthy. He’s a normal teenager again. I just can’t say enough about what this product has done for us.”
Besides supplementing with key minerals, there are additional tips to help teens sleep better. Here is a summary from the Mayo Clinic and National Sleep Foundation:
Consuming caffeine close to bedtime can interfere with one’s sleep, so avoid coffee, tea, soda pop and chocolate late in the afternoon. Nicotine and alcohol will also interfere with sleep.
Limit stimulating activities and the use of electronics right before bedtime.
Reduce extracurricular activities. Sometimes teens are overextended and participate in too many after-school activities, too late into the evening.
Practice relaxing and calming activities before going to bed. For example, do gentle stretches, take a warm bath, or read a pleasant book.
Make the bedroom a sleep haven. Keep it cool, quiet and dark. If needed, get eyeshades, earplugs, and blackout curtains. Let in the bright light in the morning to signal the body to wake up.
Get regular exercise during the day, but not closer than 3 hours before bedtime.
Establish a regular bedtime and wake-time schedule and stick to it, coming as close to it as possible on the weekends. A consistent sleep schedule makes it easier to fall asleep.
Let’s help our teens get the sleep and nutrition they need!"
From: Insomnia in Teenagers, Studies and Sleep Remedies
So, what is the real alternative to the Sleeping pills?
Based on my personal experience and my wife experience - natural honey and some herbs.
As we know, for centuries people know that honey might work wonders on you insomnia with a glass of warm milk or with some varieties of herbal warm tea.
NOTE: It is not too easy to find uncontaminated raw honey!
Here you can see why: States expand efforts to combat 'funny honey’ from
http://www.beebehavior.com/honey_corn_syrup.php
Useful link: Honey Helps Promote Restorative Sleep
Unfortunately, we do not know what we are buying in stores:
therefore I prefer to gather herbs myself and hang them on my attic to dry.
Chamomile Tea for Sleep
"For thousands of years, people have used chamomile tea medicinally. The tea and essential oil have been used for their calming effects and for insomnia relief.
One Japanese study of sleep-disturbed rats found that chamomile extract helped the rats drift off to sleep more quickly -- just as quickly as rats that got a dose of benzodiazepine (a tranquilizing medication). Better research of chamomile is needed, experts agree. The FDA considers chamomile to be safe with usually no side effects.
"Chamomile is safe as a tea," Plank says. "But the trick is to make sure you are brewing it properly. Use two or three teabags. Then put a lid on the pot to keep oils in the water -- so you get the medicinal effects of the tea."
A few cautions: If you have an allergy to ragweed, don't use chamomile. Also, don't take chamomile tea if you are pregnant as chamomile may act as a uterine stimulant. Plank also suggests you avoid chamomile when breastfeeding because its effect on nursing babies hasn't been well studied. And, obviously, you shouldn't use chamomile when driving as it may cause drowsiness.”
http://www.webmd.com/vitamins-and-su...tonin-valerian
You can get excellent results from Honey in combination with these basic tips: “20 Tips for Better Sleep”
In ancient times people used mint tea to calm and to relax.
I use mint tea for relaxation. Mint tea helps me to fall asleep very quickly.
“Peppermint is used for:
Brain and Nervous System Conditions
·eases anxiety and related conditions
·hysteria and nervous disorders, especially when combined with Wood Betony
·headache and vomiting due to nervous causes
·insomnia
·migraine
·nervousness
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