I am a pharmacist, and this is the help I recommend
An expert shares his advice to get a better night's rest.
Get a good night's rest -at least seven hours Night closure - is crucial both for your physical and mental health. However, according to the centers for Disease Control and Prevention (CDC),One in three American Relationships do not sleep enough.
This is why we contactedTessa Spencer, Pharmd, specialist inCommunity pharmacy and functional medicine, to discover the sleep aids that she recommends. She says there is an ideal product to help youcatch zzz While minimizing the risk of side effects, but advised caution in the choice between brands. Read the continuation to find out what sleep help it recommends and why drugs should never be your only strategy in the fight against white nights.
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Cognitivo-behavioral therapy should be your first line of defense against insomnia.
Since sleep aids can cause undesirable side effects or dependence, many experts recommend cognitive behavioral therapy (TCC) to helprelieve insomnia. "Sleeping drugs can be effective short -term treatment - for example, they can provide immediate relief for a period of high stress or grief," said Mayo Clinic. "Some more recent sleeping drugs have been approved for longer use. But they may not be the best treatment of long-term insomnia," write their experts.
TCC is carried out to combat the underlying causes of insomnia by improving sleep hygiene, environment, relaxation, etc. Some practitioners can combine TCC with a medicinal component to maximize the advantages while keeping the low doses.
Read this then:If you are over 50, sleeping with this article will prevent aging.
Spencer recommends this sleep assistance for those who find it difficult to fall asleep.
If you choose to use aSommel aide As part of your insomnia treatment, Spencer recommends melatonin. "Melatonin is a natural hormone that our body produces that regulates many different processes in our body," she explains. "In human studies, melatonin has proven to be effective in improving sleep cycles, but the moment and the dose determine efficiency."AE0FCC31AE342FD3A1346EBB1F342FCB
Spencer says that taking between 0.5 and 5 mg of immediate release melatonin should help you fall asleep effectively. "However, show studies, doses greater than 5 mg did not seem to increase the effect of melatonin," she notes.
Do this if you need help to stay asleep, she said.
If you have no trouble falling asleep but you have trouble staying asleep, Spencer recommends taking a prolonged liberation melatonin formulation. "The immediate release of melatonin will help an individual falling asleep faster, but this can often dissipate during the night. A prolonged liberation formulation of melatonin will slowly release melatonin throughout the night, thus promoting one night Complete sleep, "she explains.
Spencer says that if your sleep problems do not seem to improve, you should interrupt your use of night melatonin after one to two months. "After this period, I would reassess your sleep.Sleeping routines, habits and hygiene (Like turning off your devices, sleeping in a cool and comfortable room) will be your best bet for long-term sleep health, "she explains.
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Do not make this mistake with regard to melatonin.
Spencer says there is an important security problem to keep in mind if you opt for a treatment plan that includes melatonin: it is important to buy aUSP verified WhereNSF certified extra charge. Indeed, the unknown brands can have disparities between the content labeled and the real content, she says.
"On the basis of an analysis of 31 brands of different melatonin supplements, the melatonin content of these supplements varied up to almost 500% compared to the marked melatonin content. For example, the most variable sample was a chewable tablet, which is mainly taken by children. The label said they had 1.5 mg of melatonin in a tablet, but when they tested, it had 9 mg. It's a huge difference, ", Note Spencer.
In a hurry for her favorite personal melatonin supplements, she recommends immediate release and prolonged releaseMelatonin formulations from the nature made, noting that the "purity and precision of the brand in labeling" distinguishes it from others. Talk to your doctor if you have any questions about whether melatonin could suit you.
Best Life offers the most recent information from high -level experts, new research and health agencies, but our content is not supposed to replace professional advice. Regarding the medication you take or any other health issue you have, always consult your health care provider directly.
