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Food and Drug Administration (FDA), which means they don’t undergo the rigorous testing for safety and effectiveness as other drugs. It’s also important to note that natural sleep aids are not approved by the U.S. Many of the studies out there have inconclusive findings. Large, well-designed scientific studies on natural sleep aids-which mostly consist of dietary and herbal supplements-are few and far between. What’s the most effective natural sleep aid? It’s best to look for one with a background in helping to change sleep habits. The therapy is generally provided by a clinical psychologist. For example, don’t drink caffeine in the evening and keep your bedroom at a comfortable temperature.

Learning good sleep hygiene, which can make it more likely you’ll get a good night’s sleep.

Practicing relaxation therapies, such as deep breathing.

Changing the way you think about sleep (e.g., instead of worrying about a lack of sleep, understand that everyone has trouble sleeping from time to time).

“It appears to achieve similar results to sleeping pills without the potential side effects,” says Vishesh Kapur, MD, a professor of medicine in the division of pulmonary, critical care, and sleep medicine at the University of Washington School of Medicine. Sleep medicine experts often suggest cognitive behavioral therapy to people who suffer from insomnia and aren’t getting restful sleep. It’s considered chronic insomnia if it occurs three nights or more a week for three or more months. Insomnia is loosely defined as difficulty falling or staying asleep with next-day drowsiness. And what we lack is an understanding of each person’s individual neuro chemistry and the ability to say, ‘Okay, this is the right choice for you.’” What’s the best drug-free option for insomnia? “These drugs can cause oversedation, or, paradoxically, make people feel like they can’t sleep at all. “There’s no sleep aid that’s 100% without risk,” says Scott Kutscher, MD, a clinical associate professor of psychiatry and behavioral sciences at Stanford Sleep Sciences Center.

Some sleep disorders need a medical evaluation and, usually, a medical intervention targeted to the problem. It could be a health issue such as obstructive sleep apnea (a sleep-related breathing disorder) or restless legs syndrome (a sleep-related movement disorder). And many times the sleep aid acts like a Band-Aid, masking, but never getting at the real root of your sleep problem. Still others work, but with side effects-like morning grogginess. Many don’t have a lot of scientific data proving their effectiveness. Lack of sleep is a serious problem, but experts caution that there are pros and cons to every sleep aid marketed.

customers spend tens of billions of dollars each year on everything from herbal supplements to prescription sleep medications in the quest for better sleep. With so many struggling with shut-eye, it should come as no big surprise, then, that sleep aids are a booming business. It’s the third time this week you’ve been ghosted by sleep and you’re getting desperate for some solid slumber.Ĩ0% of people say they have trouble sleeping at least once a week, according to a 2018 Consumer Reports survey. and you’ve been tossing and turning for hours.