Why shouldn't I use chemical sleeping pills permanently?
Many chemical sleeping pills are available over the counter in the pharmacy. And those who have slept poorly for a longer period of time use it much more often. The problem: So you can catch up on the much needed sleep, but they are not a permanent solution. Frequently used active ingredients such as zopiclone and benzodiazepines should be taken without interruption for a maximum of four weeks. Because then a habituation effect sets in: the sleeping pill is less effective and the risk of addiction increases significantly. We then need an increasing dose of the sleeping pills to calm down.
Herbal sleeping pills as an alternative
There are many natural sleeping pills that can help us relax and so easier to get to sleep. Unlike chemical agents, they do not make you dependent and can therefore mostly be used over a longer period. However, this does not mean that one should simply bridge one's sleep disorders with these remedies forever – it is still important to find out the cause of the complaints and to remedy them.
For healthy sleep: 7 great plants for sleep disorders
This 7 plants have proven their worth in sleep disorders:
1. Valerian
Valerian is one of the longest used natural sleeping pills. And not for nothing. In a study, researchers from the University of Gießen were able to prove the effect of valerian on sleep disorders: "Valerian often works well against sleep disorders as early as an hour after ingestion," the scientists conclude. Experts believe, among other things, that one of the plant substances present in valerian docks to the same receptors in the brain as the active ingredient benzodiazepine.
The easiest way to take valerian as a sleep aid is in the form of tea: For a cup, simply scald a teaspoon of dried valerian root (pharmacy) with 150 milliliters of water and let the mixture steep for ten to 15 minutes. In order for the valerian to exert its optimal effect, it should be drunk about an hour before going to bed.
2. Passion flower
The passion flower is the perfect support when stress does not calm us down, because their ingredients soothe tense nerves and help us find sleep more easily. The preparation in the form of tea is also easiest here. Simply pour one liter of boiling water over one or two teaspoons of dried passion flower and let it steep for ten minutes. Then strain and drink a cup in small sips before going to bed.
3. Lavender
Lavender is also a classic when it comes to calming tension and anxiety and relaxing the body. The essential oils of the plant are responsible for this. There are several ways to curb sleep problems with lavender. You can, for example, put a bouquet of freshly picked lavender on the bedside table next to the bed or fill a small fabric bag with the leaves and place it under the pillow.
4. Hops
Similar to valerian, hops have a calming effect on our nerves due to their natural bitter substances – in many herbal preparations for sleep disorders, both plants are therefore used together. But also taken alone, hops can act as a sleep aid: Experts suspect that the plant has a similar effect in the body to the sleep hormone melatonin. For a soothing tea made from hops, pour about 150 milliliters of boiling water over one or two teaspoons of crushed hop cones (pharmacy) and let them steep for about ten minutes, then strain and drink slowly.
5. Jasmine flower oil
With the help of a study, researchers from the University of Düsseldorf found that the scent of jasmine flowers has a similar effect to Valium. In fact, the mere fragrance can be as strong as chemical sleeping pills, other than this does not make you dependent. If you want to relax in your sleep, you should put a few drops of jasmine oil (pharmacy) either on the pillow or in a fragrance lamp.
6. Milk with honey
The classic from our childhood is still valid today when we cannot sleep. Milk contains the amino acid tryptophan, which is converted into the sleep hormone melatonin in the brain. And the honey contains fructose that can speed up this process.
However, a glass of milk actually contains far too little tryptophan to really serve as a sleep aid. So why does the classic help anyway? Prof. Dr. med. Ingo Fietze, head of the Interdisciplinary Sleep Medicine Center at the Charité, assumes that the warm milk is more helpful because it stirs the stomach: "If you wanted to consume milk that promotes sleep, you would have to drink quite a few liters! But something warm than Helping you to fall asleep is a good idea, because the stomach then works and also draws blood from the brain. That makes you sleepy – think about the low after lunch. "
7. Grapes
Grapes promote the production of the sleep hormone melatonin. Around 300 grams of grapes in the evening can help you as a sleeping pill. But be careful: Even if you could think that instead of grapes you could also rely on red wine – that would be a mistake. It is often easier to fall asleep through alcohol consumption, but sleep is often restless. You wake up more often at night and tend to sweat more.
Note: In general, it applies to tea drinkers that herbal remedies do not work overnight. You should drink one to two cups of the respective tea every two to three weeks so that the natural sleeping pills can also help.
The Stiftung Warentest also noted in an investigation in 2018 that that the study situation on natural sleep aids such as valerian, passion flower and Co. is quite manageable and the results are not always clear. Of course, everyone can try to treat their own sleep disorders with the means mentioned. However, if they do not strike after two months at the latest, it makes sense to test another sleeping pill and to check with the doctor beforehand about the reasons for the symptoms.
Reading tips: Here we explain why healthy sleep is so important. We also share our best sleep tips and how to treat sleep disorders.
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