Lack of sleep wears down. Anyone who has ever experienced a sleepless night knows. If still a bad night after the next, grows in many people, the pressure: they want to be able to easily back to sleep and refreshed to start the day. Not infrequently, the desire to have a sleeping pill to help awaken then.

What many people don’t know: sleep aid, promote directly to sleep, but also help to solve the inner tension that prevents sleep. “Basically, all of the sleep more or less have the goal of relaxation, for sleep,” says sleep researcher Dr. Hans-Günter back yet from the Board of the German society for sleep research and sleep medicine. He is also the author of the book “sleep does wonders”.

What over-the-counter sleeping pills can really?

Many people resort to over-the-counter sleep or tranquilizers from the pharmacy or the drugstore. “Then, there is either herbal supplements or antihistamines,” says the expert. “In General, the efficacy is not proven but scientifically.”

If you want a herbal remedy that is often a product that contains Valerian, hops or lemon balm, which a sedative effect is attributed. “Only when Valerian, there are a few studies that indicate a corresponding effect on mild sleep disorders, if this is high ingested doses,” says sleep researcher. However, it is not yet clear, how long should I take Valerian, so that the potential effect will occur at all. One should be careful also with possible interactions with other drugs or side effects: St. John’s wort, for example, which is also sometimes used for mild depression and as a sedative, can make the skin sensitive to light. (Short night? So you survive the day)

Antihistamines as a sleep aid?

Also antihistamines are now being sold for sleep disorders. They are also freely available in the pharmacy – you will therefore need no prescription from a doctor. Previously, these drugs were used in case of allergies. “Then you have determined that you make as a side effect of a very tired”, says Blind.

Today other drugs against allergies are on the market that do not have this side effect. “Instead, it has now made the side-effect of the old means for the main effect and explains you sleeping pills,” says the expert. If you can help but actually a quiet night’s sleep, has not yet been explored sufficiently. (These 8 foods to help fight fatigue)

When should you put to sleep?

Basically, the body is able to compensate for a night without or with only little sleep. To the Problem of a sleeping disorder is when someone is sleeping several nights per week and during the day, exhausted feeling.

Who present with such complaints to his family doctor, not rarely, a sleep aid prescribed. “These funds are assessed on their effectiveness and on exchange interactions”, says Blind. The first choice you should not be in any case – and certainly not over a longer period of time, as some can make you dependent on them.

How long can you take sleeping pills?

Can be used for a so-called tranquilizers such as benzodiazepines or related funds, the so-called Z-substances. “Benzodiazepines to put on the GABA Receptor and vapors, among other things, the activity of the limbic system,” says the expert. It is therefore more calm, relaxed and feels relaxed. The funds also tired, so that you find easier to sleep.

“It is a fast habituation, and thus a dependency, although the newer Z-compounds in somewhat lower expression”, warns the sleep researchers. Therefore, you should take these agents only for two weeks. The sleep disorder is more, you can take them for a further two weeks. “In exceptional cases, you can represent a taking about eight to twelve weeks, but should be always involved a doctor with a sleep medical skill in the treatment”, says Blind. (Sleep doctor reveals: What really helps when going to Sleep)

Prolonged ingestion of a dependency threatens

Then you should deduct the sleeping pills but, at the latest. It takes you longer, it often develops a strong addiction and there is also the danger of the dose increase is due to a temporary effect of loss – without the use of drugs, renewed insomnia and a strong inner turmoil threaten then. The body responds to the withdrawal, for example, with restlessness, palpitations, headache, heavy sweating, and increased insomnia. “In the end, it can be compared to a drug withdrawal,” says the expert.

For a long period of taking, other means are more suitable, which is not dependent on the make. It is certain psychotropic drugs, which are also used against depression or anxiety. So-called low-potent neuroleptics are sometimes used. “The advantage with these funds is that there is no habituation”, says Blind. Slightly more you can feel it but the next Morning, a so-called Overhang in which you will feel a little tired and dazed. (Also read: Why poor sleep makes you fat)

Caution in the case of a Mix with alcohol

Who takes prescription drugs, the sleep trigger, you should definitely keep to the instructions of the physician and the package insert: In combination with alcohol or drugs or with an Overdose, some of these can be dangerous.

Basically, sleep should come more in exceptional situations. You don’t, but only suppress the symptoms, cure the sleep disorder. Most of the time the problems return as soon as a person stops taking the medication. It is better, therefore, fundamentally with the subject of sleep to deal.

What helps in the long term for sleep disorders?

“Ideal for psychotherapy,” says Blind. Particularly suitable are the cognitive-behavioral therapy, but should be familiar with the psychotherapist or the therapist with the subject of sleep. “You learn, for example, to stop the nocturnal thoughts of the carousel, relax, and find enough peace and quiet for sleep,” says the expert.

A sleep disorder independent often, when patients build up a fear of sleep, and with the expectation to bed not going to sleep well this night again. Among other things, at this point, the methods from the therapy place. Also, some Tricks can help you to sleep better again: Who suffers, for example, under lack of sleep, if he stayed in the Hotel, could take his own pillow with you on the trip. “For many people, this helps, because it suggests a familiar environment”, says Blind. (Harvard study: cigarettes, alcohol, or coffee? This disturbs the sleep at the most)

This article was authored by (Maria Berentzen)

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