How Much Melatonin Can You Take To Sleep Optimally

How Much Melatonin Can You Take To Sleep

Melatonin is an excellent sleeping supplement for insomnia. However, how much melatonin can you take every night? Does melatonin have a dosage? If one takes an overdose of melatonin, what happens? And does melatonin as a sleeping aid have any side effects?

How much melatonin can I take?

Melatonin as a sleeping supplement should be taken at least half (½) an hour before going to bed. The right dose is 0.3 to 5 mg tablet or capsule either alone in a combination every night. However, the lesser the amount of melatonin that is taken for insomnia the better for you. In most cases, melatonin is sold as an anti-oxidant.

In some supplements like in Lunar Sleep aid, it is used in combination with other supplements for optimal sleep. The combination of several supplements enables the product to use less amounts of melatonin and other supplements but leveraging on the combination for better effects.

What is melatonin?

Melatonin: How Much melatonin can I take?

How Much melatonin can you take?

Melatonin is a normal body hormone produced in the pineal gland. This gland which is positioned adjacently to the top of the middle of the human brain. It is normally pea sized. The hormone is very useful in regulating sleep-wakefulness cycle.

The brain therefore produces more melatonin during night time to enable the person to have optimal sleep. The gland produces melatonin depending on the amount of light we get every day. In this regard, the body start producing elevated levels of the hormone as the sun is setting and the amount reduces significantly once the sun rises. The amount of melatonin produced is also regulated by the body sleep-wake clock.

The melatonin used for treatment of insomnia is either derived from the amount produced by pineal gland or is synthetically made. Melatonin for the purpose of treatment is available in liquid, tablet, lozenges, creams and sublingual form. The melatonin supplements are used to increase the levels of the hormone in the blood for good sleep. The question is always, how much melatonin can you take to sleep well.

How long should I take melatonin for?

Melatonin is a natural hormone produced by the body. It is recommended for short term purposes. All studies have not found a reason why it should not be used in the long term. However, as in other sleeping supplements, long term use is not recommended.

At low doses of 0.3 mg to 2 mg, the hormone can be used for periods of up to 9 months. However, dependency on the drug for us to get sleep should never be ruled out. This is a situation where we only get a good sleep if we take melatonin supplements.

Increase in doses especially for other causes of lack of sleep means that the medication should be taken for a lesser time. For doses up to 12 mg, melatonin is recommended for short term use. The recommended period is up to 4 weeks.

Melatonin is excellent for most sleep disorders where one cannot get to sleep well. However in jet lag or work shift changes melatonin helps but not as effectively as in other sleeping disorders. It offers excellent results in delayed sleep phase syndrome, most cases of insomnia and in other mental problems leading to lack/ loss of sleep.

For the right use and how much melatonin can you take, I recommend that you see your doctor. A sleep physician always assesses the sleeping problem and also tests the amount of melatonin in the body to be able to recommend the right amount of melatonin for you to use.

Melatonin is however not recommended for pregnant women and nursing mothers not unless the benefits outweigh the potential effects to the baby. The hormone can be taken by these two cohorts only when advised by the doctor.

Can one overdose on melatonin? Can melatonin overdose kill?

There are side effects associated with an overdose of melatonin. However, with melatonin being a normal body hormone, there is no limit to the amount of melatonin above which an overdose occurs. This means that there is no approved safe dose for all people.

Melatonin however, should not be given to children without a prescription. This is because doses ranging even from 1 to 5 mg of melatonin can cause complications in children including seizures.

The common side effects of an overdose as quoted commonly include having a hangover feeling, hypothermia, drowsiness during the day and lower than normal libido. These side effects therefore means that the safe limit should be adhered to and a lower dose is recommended in most people.

Other effects seen in people who have overdosed on melatonin include:

  • Dizziness and disorientation
  • Confusion
  • Weakness
  • Headaches
  • Anxiety, depression and general irritability
  • Diarrhea
  • Nausea
  • Joint pains
  • Tremor
  • Lethargy
  • Eye problems
  • Liver problems
  • Speech Impediment
  • Psychotic Thought Patterns

Forms in which melatonin is presented

Melatonin is available in several forms. It can be taken as a liquid, tablet, capsule or even sublingual. The different forms have different advantages and disadvantages:

Liquid melatonin

Liquid melatonin is available in the market today for faster onset of the sleep effects. The liquid has the following pros:

  • Is easily consumed as compared to the tablets or capsules.
  • Is absorbed faster to the blood stream hence reducing the time span between uptake and onset of the effects. This is because it is absorbed by the mouth mucosa thus travelling in a few minutes (3-10 minutes) to the brain.
  • It offers a soothing effect during uptake as compared to tablets or capsules.
  • Only a small amount of the liquid is required to offer the relief from insomnia. Only 1 to 4 drops of the 1mg dosage is taken.


  • It has more side effects because it is absorbed faster. This causes an abrupt increase of the hormone in the body hence increasing the likelihood of side effects.
  • It does not remain in the body for long since it is fully absorbed very fast. This fast absorption leads to faster elimination from the body too.

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The tablet/ capsule melatonin

This is the most common form of melatonin sold in the market today. The form has its advantages including:

  • It is the most preferred method of drugs uptake.
  • Its effects lasts for longer once they start.
  • They are portable.

Disadvantages of tablet/ capsule melatonin

  • Its effects takes longer to set in. This is because it takes 20 to 30 minutes for the capsule or tablet to be digested. It means that the melatonin is absorbed from the stomach onwards in the gut/ GIT.
  • To limit the amount of melatonin taken is a bit hard as a capsule or tablet is harder to consume in smaller quantities (it is not possible to break the capsule into smaller sizes).

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Melatonin is also available in sublingual form.

 Why should I take melatonin instead of the sleeping pills?

There are several reasons for you to use melatonin or melatonin natural supplements rather than use sleeping pills. These include:

  • Melatonin is non-addictive whereas the sleeping pills are very addictive leaving the users needing an increased dose of sleeping pills in order to sleep.
  • It is a natural supplement.
  • Melatonin acts by boosting the levels of melatonin produced by the body.
  • It does not have many associated side effects.

Why should I prefer sleeping pills as compared to using melatonin supplements?

  • Melatonin should sparingly be taken during the day to ensure you do not destabilize the normal body sleeping clock the sleep cycle. Sleeping pills can however be taken during the day.
  • Sleeping pills can be taken a few minutes before sleep whereas for maximum benefits of melatonin supplements, they have to be taken at least 30 minutes before sleeping.

Other uses of melatonin in the body

Melatonin is very effective in helping all people get relief from insomnia and other sleep deficiency disorders. It gives people sleep when taken at least 30 minutes before sleep.

In addition to treatment of insomnia and other sleep deficiency disorders, melatonin is very useful in the following body disorders:

  • Melatonin helps in the growth of bones.
  • It helps in menopause associated irregular sleep patterns
  • Alzheimer’s disease induced sleeping disorders
  • Bipolar disorder associated sleeping problems
  • Attention deficit hyperactivity disorder
  • Useful in managing chemotherapy and radiotherapy effects in people with cancer.
  • Depression and stress associated sleeping disorders
  • Chronic fatigue syndrome

Can melatonin be used in infants; what is the dose for infants and adults?

Melatonin in ChildrenAs prescribed to me by my physician and after consulting several sleep medicine doctors, melatonin should be taken in the least possible dose as possible. Taking the supplement at least half an hour before sleep to enable it to be absorbed and regulated in the body works well.

The dose however can be increased gradually to the level that offers good sleep. However a dose above 10 mg is never recommended although it is generally safe up to 30mg. The uptake of high doses of melatonin can disrupt the circadian rhythm hence making it harder to sleep.

The general problems treated with melatonin and their doses are as found below:

  • To help you fall asleep a dose of between 0.3 to 10 mg should be taken starting with the lowest dose possible.
  • For older adults treatment of insomnia a dose of 0.1 to 5 mg is generally enough to relieve the insomnia.
  • In people experiencing jet lag a dose of between 0.1 to 8 mg should be taken as proximal as possible to bed time.
  • For periodic limb movement induced sleeplessness or restless leg syndrome a dose of 3 mg should be used.

In children and infants the medication should only be taken as guided by the physician.

What are the side effects of melatonin supplements?

Melatonin is generally safe to use because it is produced normally in the body by the pineal glands. This means at the right dosage, melatonin is well tolerated. However some side effects especially with taking of high doses have been found.

The side effects associated melatonin vary from person to person. These side effects are majorly similar to the effects of overdose. It has also been associated with hypotension (lower blood pressure) and reduced estrogen production. Abdominal cramps are also seen in some individuals as well as sleep terrors. In addition some people have reported allergic reactions.

What drugs and other substances should not be taken with melatonin?

Melatonin has interactions with other drugs and substances. Drug interactions are when a drug is taken it amplifies or minimizes the effects of another drug hence either reducing the effectiveness or making it hazardous. That reaction varies from drug to drug and melatonin reacts with a few drugs.

Can you take melatonin with caffeine or alcohol?

Melatonin should not be taken with alcohol or caffeine. These two substances interfere with the sleep-wake cycle and thus reduce the normal production of melatonin in the body.

Can you take melatonin with birth control pills?

Birth control pills interact with melatonin production and thus their uptake simultaneously may cause the body to produce excess melatonin. The increased melatonin production and the supplements taken lead to having elevated levels of melatonin. This level might even be harmful.

Can you take melatonin with blood thinners?

Anti-coagulants such as warfarin if taken with melatonin can increase the risk of bleeding. Melatonin is also a blood thinner and incase of bleeding or bruises the effects are amplified.

Melatonin and other sedatives

Taking melatonin and other sedatives can cause excessive sleepiness. The sedatives including clonazepam, diazepam, lorazepam and others may lead you feeling groggy, disoriented and even confused.

Melatonin and corticosteroids

Melatonin should be avoided if an individual takes corticosteroids used for rheumatoid arthritis or lupus. The immunosuppressants taken for these conditions are contraindicated with melatonin. Sleeping well and adequately boosts the immune system and this reacts negatively to melatonin which works by reducing the immune responses. Therefore it is not recommended to take immunosuppressants with melatonin.

Other drugs that interact with melatonin include:

  • Antibiotics
  • Apirin
  • Diabetes medication including insulin
  • Drugs for narcotic pain
  • Stomach drugs including Prilosec (omeprazole), Prevacid (lansoprazole) and Zofran (ondansetron)
  • Hypertension or hypotension drugs.
  • Heart medications
  • Antipsychotics

In conclusion here is a summary guide for the uptake of melatonin in pregnant women, infants children, adults and older people.

  1. Melatonin should only be taken by pregnant women or lactating women if the benefits far outweigh the possible effects. This should be guided by a physician and checks should be done regularly to ascertain the health of the baby.
  2. How much melatonin can you take? Lower doses of melatonin should be taken and increase in dosage should be monitored to avoid side effects or overdose.
  3. The drug should be used in the short term where possible and up to 9 months of the medication can be taken if low doses are taken.
  4. Melatonin overdose is possible with general body problems. The uptake of high doses can interfere with the circadian sleep rhythm thus leading to dependency.
  5. Children and infants in most cases can not tolerate the drugs and if needed their doses should be as low as possible.
  6.  Melatonin interacts with several drugs and thus should be taken with caution or avoided all together when one is taking other medication. 
  7. Alcohol and caffeine affect the efficiency of melatonin and should be avoided when the supplements are taken.
  8. Melatonin can be used together with other supplements to provide a better quality sleep.

Sleeping pills: What I need to know before I use a Sleeping Pills

Can sleeping pills be used effectively?

You need enough sleep for the body to function effectively –everybody does. However, at times, getting sleep might be the hardest thing that you fight with at the wee hours of the night. Due to longer workdays you get to deal with over-packed schedules and the only remedy –more coffee, a lot of yawning and in the end, you get less sleep.

A majority of the people in this situation look for a solution in almost anything from getting a white-noise machine, new pillows and mattresses, to even sleeping coaches. A great number of them find solace in sleeping pills.

There are increasing concerns over the number of people using sleeping pills all over the world as a remedy to their sleeplessness. The Food and Drug Administration has approved the use of these pills in treatment problems associated with getting enough sleep. While such approvals indicate that the drugs really work, there are a whole lot of people who are misusing them leading to more risks than benefits. This article provides a comprehensive overview of everything that you need to know before you take a sleeping pill.

Sleeping pills: How they work

Misusing sleeping pills is considerably one of the risk factors to numerous and harmful side effects on many users. It is estimated that over half of the people using sleeping pills often use them in the wrong ways. This implies that they might be taking high doses as, using them alongside other supplements or drugs, which could be potentially harmful, or even taking them over a longer period than it is recommendable. Understanding how the pill works can help you take is appropriate.

Sleeping pills will make you sleep, but have you thought about how they work? A majority of the sleeping pills are categorized as sedative-hypnotics. Their functionality is based on their ability to influence the brain’s neurotransmitters. Nerves release these types of chemicals and they contribute to the communication among nerves. When you take sleeping pills, they increase the gamma-aminobutyric acid’s activity producing a drowsiness effect in your body hence, facilitating as well as maintaining sleep.

Are sleeping pills right for you?

When in desperation to sleep, the temptation comes to get relief from the medicine cabinet. While you may get the rest that you are looking for, something could be wrong if you find that you cannot sleep unless you are using sleeping aids. Perhaps you are staying late in the night viewing electronic screens or taking too much caffeine. In other cases, it could be a symptom of a psychological problem, or an underlying medical issue. Whatever the problem is, sleeping pills are not the cure –they are just aids to get you rest whenever you so much need it. In most cases, sleeping pills become addictive especially if you use them regularly, and are likely to worsen your insomnia case in the end.

This is not an implication that you should not use sleeping pills. It implies a lot of care when using the pills to avoid going overboard. Generally, sleeping aids and pills are quite effective if used for a short-term situation, and sparingly. For example, you could use them if you are travelling across time zones, or you are in the recovery process from a certain medical procedure. If you are to use such pills over a long period, it is important to make sure that it is not a frequent case since you make become dependent on them, and in the end, they tend to be intolerant.

Risks associated with sleeping pills

Just like any other medication, taking sleeping pills has significant side effects and risks. Any prescription sleeping pill that you will find in the market has their side effects. However, the intensity of the effects varies with respect to a few factors such as the absorption and excretion rate of the drug, the dosage, as well as the specific type of the drug.

The side effects that most people will experience after taking sleeping pills include:

  • Rebound insomnia
  • Unsteadiness
  • Dizziness
  • Lack of concentration
  • Dry mouth
  • Constipation
  • Muscle aches
  • Headaches
  • Next day drowsiness

There are potential risks associated with sleeping pills especially if not taken as required. In older people, sleeping pill might cause hangover effect, which might be an impairment to balance and coordination into the following day. This effect is also felt when these drugs are taken according to the provided directions. A majority of the people who take sleeping pills do not have effective functioning the next day.

Other common risks of taking sleeping pills include:

  • Drug tolerance

Using sleeping pills for long may make your body tolerance to them. The implication is that you will need to take more for them to be effective. Taking more sleeping pills can cause many side effects and adverse impacts on your health.

  • You risk masking a potential medical problem

In some cases, people experience insomnia due to an underlying medical issue. However, if such is the case, and you continue taking sleeping pills, you are masking the problem and in the end, it can have a significant negative impact on your health.

  • Drug dependence

Getting used to taking sleeping aids can make it hard for you to sleep without taking them. If used frequently, they can addict you implying that you will find it impossible to stop taking them.

  • Interactions with other drugs

Sleeping pills can have a significant impact on the efficiency of other medications. In such a case, the side effects can be worse, especially if you are taking other sedatives or prescription painkillers.

  • Withdrawal symptoms

Making the decision to stop taking sleeping pills abruptly can lead to different and severe complications. Some people may experience conditions such as shaking and sweating, while others have constant nausea. In other cases, you can experience rebound insomnia.

How to use sleeping pills safely

Sleeping pills can have adverse impacts on your health especially of taken the wrong way. How then do you avoid the side effects and the associated risks of sleeping pills? Here are several tips for safer use of sleeping pills.

  • Avoid sedative drugs or alcohol while taking sleeping pills

Most people fancy the idea of mixing sedatives, alcohol, and sleeping pills with the hope that they will get maximum effect. However, it is not advisable to take these substances alongside sleeping pills. First, alcohol interferes with the quality of sleep and secondly, increases the activity of the sedatives making the sleeping pills ineffective. Combining such substances is not only dangerous but also fatal.

  • Use the lowest dosage

Sleeping pills work differently for different people. It is important to consult a physician before you start using these pills. In addition, stick to the lowest dosage that you have been given unless your physician advises otherwise. It is also important to monitor the effect that the medication has on you, and whether or not there are any side effects coming from it.

  • Do not use sleeping pills frequently

Sleeping pills are not a medication for everyday use. They are addictive hence, can have adverse impacts on your health especially if you use them on daily basis. Make sure that you only use sleeping pills for emergency cases only to reduce the adverse effects, as well as reduce the probability of being dependent on them.

  • Take sleeping pills when you want to rest

Sleeping pills have an instantaneous impact on some people. It is recommendable to take these pills when the only thing you want is to sleep. As such, do not engage in any other activity such as operating machinery or driving, after you take the pills.

  • Do not overdose

It might be tempting to add a dose in the middle of the night especially if you are not getting enough sleep but doing so can be dangerous. In addition, it increases the time that it takes the medication to be cleared from your system implying that you might be drowsy the following day.

What You Need To Know Before You Take A Sleeping Pill

In conclusion, it is evident that sleeplessness is a problem that is affecting a large number of people. Most people who find themselves in this kind of situation opt for sleeping pills. However, the lack of understanding of what sleeping pills are, how they work, the associated risks and side effects, and the bests plug many people into endless problems. It is important, therefore, to research widely before starting to use any sleeping aids. The knowledge from such research should help you determine whether sleeping pills are best for you or not, as well as learn how to take this medication in potentially safe ways.

Based on the information above, combating insomnia requires careful consideration of your sleep habits as well as your lifestyle. If, at all, you are going for the option of using sleeping pills for short causes, it is advisable to work on changing your bedtime behavior and your lifestyle –they are the only suitable options to ensure that the sleeping pills work best to give you the quality of sleep you want. In addition, work towards better environmental and behavioral changes as they are bound to give assure the efficiency of the pills provided you use them as recommended.

Lunar sleep aid is a natural way to ensure we get quality sleep every night. The sleeping aid has 4 main natural ingredients which work in synergy for quality sleep every night. Explore the benefits of Lunar sleep aid when you have insomnia by checking its benefits.

Sleep terrors Causes, Symptoms, Complications and Treatment

Sleep terrors causes, symptoms, complications and treatment

Sometimes, you are woken up at night panting and without breath feeling as if you have just completed a marathon but with no account of what happened. That is what sleep terrors do to us. The feeling of great apprehensive fear sometimes while screaming, crying, thrashing around and flailing while asleep is the definition of sleep terrors. The night terrors as they are also referred to often occur in a combination with sleepwalking.

These forms of parasomnia are quite disturbing. I remember an episode where my mom had to scream at my dad while he was having such an episode. My dad was sleep walking while threatening everyone while screaming that thieves had visited our home. The adrenaline rush could not let him see us as his kids but adversaries.

Almost 40 percent of children experience sleep terrors but in less adults do. In children these terrors are very frightening but should not concern you. This is because they always end by teenage years in most of the people. In adults however, most at time they may cause a safety concern for the individual or the family. In this case or in cases where the child or adult does not get enough sleep due to the sleep terrors then treatment will be required. Sleep terrors are a form of parasomnia (Experiences or behaviors that are not desirable during sleep).

Sleep terrors are common in people where a family member has had a history of sleep terrors or sleepwalking. It is also more common in female children as compared and males.

What are the symptoms of night terrors?

What is the difference between night terrors and nightmares? Most at times people confuse sleep terrors with nightmares. The nightmares are just mere bad dreams where most at times we can vividly remember the details. The nightmares occur during the dream stage of sleeping also called the REM sleep. This is mostly from 2.00am to 6.00am. The child after a nightmare is comforted by your presence when they wake up. Night terrors on the other hand, happen while we are still asleep and does not wake up. In the morning after the night terror, children have no account at all of the happenings while adults recall a very small percentage of the terror.

The terrors which in most times happen in the first half of our sleeping mostly taking place in the first third of our sleep. At times the sleep terror makes the individual to sleepwalk. The symptoms below occur during a night terror:

  • Start with a shout or loud scream.
  • Stare at an individual or space with wide open eyes mostly with dilated pupils.
  • Sit while looking frightened or extreme fear.
  • Breathe more heavily than normal while having a racing pulse or sweating.
  • Having an elevated blood pressure.
  • Kick or throw the hands rapidly.
  • Become deep asleep such that it would be very hard to wake them up but if woken up the person will look confused and inconsolable.
  • Can’t remember anything about the sleep terror even if they were walking or talking during the time.
  • Be more aggressive especially if they start sleepwalking and someone tries to impede their movement.

Do we need to see a doctor for sleep terrors?

Like it was mentioned above, sleep terrors are common in children with a little cause for concern. However, if either of the following occurs then we should see a doctor:

  • The episodes increase in frequency.
  • The sleep terrors wake up the individual or other members of the family.
  • Where the condition becomes a safety problem to themselves or other family members or in case of injury.
  • When an individual cannot concentrate during the day or is excessively sleepy.
  • If the issues do not cease at teenage years and continue during adulthood.

What causes sleep terrors?

Sleep terrors occur during the N3 sleep stage. This stage is the deepest non-rapid eye movement (NREM) sleep period mostly taking place at the transition between stage 3 and stage 4 of sleep. Because of this the condition is an arousal disorder. Another NREM sleep disorder is sleepwalking which happens mostly together with night terrors. The night terrors are thus a result of so many factors including:

  • Fatigue when going to sleep.
  • Having moments of sleep deprivation
  • A person being stressed
  • Jet lag and other forms of sleep schedule changes. This might be due to travel or work schedules interruption the regular sleeping patterns.
  • Fever and other diseases like malaria.

Other sleep and behaviors that alter sleeping can also result to sleep terrors including:

  • Sleep apneas and other abnormal breathing patterns during sleep.
  • Medications that affect the brain including some sleeping pills
  • Restless leg syndrome.
  • Depression and anxiety
  • Excessive use of alcohol commonly in adults.

What are the complications of night terrors?

  • Being so sleepy during the day. This is a major complication which may be caused by sleep terrors. The daytime sleepiness affects concentration at school or at work. This leads to poor performance at our daily tasks.
  • Having a disturbed sleep. Most at times, most people experience a disturbed sleep as a result of night terrors. People are always scared to sleep if the night will produce the sleep terrors.
  • Being the laughing stock from family and friends. Most at times, when we experience sleep terrors people talk about them. This is quite embarrassing for us in the midst of our loved ones like spouses, family or friends. I remember us talking about the things our dad experienced.
  • Injury to ourselves or a neighbor. When one experiences night terrors, it is sometimes accompanied by sleepwalking. Because the walking takes place sub-consciously, it may lead to accidents. Also one can injure a nearby person if they try to restrain the sleepwalking person.

How can we diagnose sleep terrors?

In diagnosing sleep terrors the doctor reviews the patient’s medical history and symptoms by asking the noting the following before making any diagnosis:

  • The period that the sleep terrors have been happening.
  • Frequency of the sleep terrors.
  • If the person has had a sleeping problem in the past.
  • If there is a family history of members suffering from sleep disorders including sleep terrors.

Armed with the explanations above the doctor might use any or a combination of the following methods to evaluate the sleep terrors:

  • Physical exam.

A physical exam is a good way to examine your body for any conditions that might be the cause of sleep terrors. The examination checks the body to check the following things that affect our sleeping:

  1. Breathing problems. Breathing problems is one of the causes of sleep terrors. If there is a problem with our breathing pathways then that is very important in the diagnosis.
  2. Being overweight is a major contributor to obstructive sleep apnea which can lead to night terrors. The weigh is thus checked to rule out its effects on the individual.
  3. Heart problems. Heart conditions affect the flow of oxygen to the brain sometimes leading to night terrors. The heart is therefore examined to rule out its contribution to the sleep terrors.
  4. Other body systems and parts are also examined.

Polysomnography is a nocturnal sleep study tests that examine how the person sleeps at night while at a sleep clinic. The sleep study analyses the following functions as we sleep:

  1. Brain activity
  2. Heart function
  3. Breathing rates and volume
  4. Eye movement
  5. Snoring sounds
  6. Muscles/ skeletal movement.

The two while combined with the discussion of symptoms with you or your dependent is very useful in diagnosing sleep terrors.

What is the treatment for sleep terrors?

Sleep terrors causes, symptoms, complications and treatmentIn children or if the sleep terrors happens once in a while, treatment is not necessary. However, treatment should be sought for the following instances:

  • For people who injure themselves or other family members during the sleep terror or also where observations show a potential to injure oneself or others.
  • In instances where sleep terror causes disruption of the lives and sleeping of other people who sleep near or with the individual. These may include immediate family, friends or spouses.
  • When sleep terrors frequently disrupts the sleeping of the individual experiencing the night terrors. This is because such disruptions causes an individual to suffer loss of attention during the day or is very sleepy.
  • If the sleep terrors causes the individual or family member to be embarrassed in one way or another.
  • If the frequency of the sleep terrors has increased or persists after teenage years.

The treatment options available work to improve safety and take care of the triggers/ causes. They include:

  • Treating the causative underlying condition. In some cases the sleep terrors are caused by conditions like obstructive sleep apnea. This sleep disorder and other medical and mental conditions can be treated to reduce instances of sleep terrors.
  • Managing stress. As we discussed above, stress or anxiety may be the cause of sleep terrors. When this problem is addressed then the sleep terrors reduce or are cured altogether. Stress management also helps in treating insomnia and other sleeping disorders.
  • Use of medication. In young ones, medications are rarely used to manage night terrors. It is also not recommended in most of the cases. If absolutely necessary, some antidepressants or benzodiazepines are used effectively for the condition.
  • Getting and anticipatory awakening. This works well to make sure that he individual does not go into N3 sleep where sleep terrors occur. The individual is awakened 15 minutes before the sleep terrors start and then stay awake for a few minutes before sleeping again.

What are the Simple night terror solutions that can be used at home?

In instances where a member of our family experiences sleep terrors, there are several ways that we can manage it. These ways are simple and effective in most cases for children and adults. They include:

  • Getting enough sleep every night. In most cases, fatigue is a major cause of sleep terrors. To get enough sleep regularly will work in managing sleep terrors.
  • Regular and relaxing bedtime routine. Having a relaxing routine such as listening to insomnia music, reading books, yoga, meditation or taking a warm bath goes a long way to get a relaxed sleep. This prevents episodes of sleep terrors.
  • Making the bedroom comfortable for sleeping. This is possible by making the bedroom clean from allergens, making it cool and quiet for a good night sleep.
  • Handling stress. Sometimes anxiety and stress may be the cause of sleep terrors. Managing stress by the several recommended methods helps. These methods include handling the urgent and important tasks first, making a to-do list, regular exercise, meditation and others.
  • Make a recording of the night terror patterns. This can be done by a parent to a child having frequent night terrors. The timings the child experiences the night terrors can be recorded relative to the sleeping time. If a pattern is established, then anticipatory awakening might be used to help the child.
  • Comforting the person experiencing night terrors. Trying to awaken a person experiencing a sleep terror impeding them causes the individual to be more aggressive. However, the individual can be comforted using cuddles or soft massage while letting the episode to pass.
  • Removing anything that can cause injury to a person. The main problem with a person who experiences sleep terrors is injury to themselves or to people sleeping near them. To prevent these people from injury one might try to avowing bunk beds, ensure all doors and windows are locked, blocking any stairways in the house when sleeping and making sure all electrical cords are kept in safe place.

The Vicious Cycle of Insomnia and Sleeping Pills

Insomnia and sleeping pills

Every once in a while most of us fail to get sleep early, or can’t stay asleep or even wake up too early. Insomnia is a problem for more than a third of the population in the world today. It has been the same since time immemorial where when troubled one could not find sleep. Chronic insomnia is a sleeping disorder that really lowers the quality of life. Insomnia has been associated with the pressures of life that we are living in today. Sleeping pills are an efficient and easy way to get sleep, however as we will explore below the chances of getting into a vicious cycle of insomnia and sleeping pills.

Insomnia is associated with anxiety, pain, depression, disturbing thoughts and many other things. These causes of insomnia most at time are chronic and feed also from insomnia. For example, anxiety causes sleep deprivation and sleep deprivation causes anxiety. The same can be said about pain. Lack of sleep makes a person more sensitive to pain.

The management of chronic insomnia is one of the biggest wins we should celebrate. Chronic insomnia is very debilitating. Actually lack of sleep can kill in so many ways if not managed.

The Risks of Taking Sleeping Pills

Sleeping pills in the market are the most common over the counter medication used for insomnia. These pills have a habit forming tendency where some people cannot sleep not unless they take the sleeping pills. This cycle of dependency becomes even worse where one becomes dependent on them to the point of them not working. The pills dose is thus increased with time in order to get sleep thus making the vicious cycle of lack of sleep and increase in dosage. In some instances use of sleeping pills has been associated with death of the users. The OTC sleeping pills also makes a person more moody and cloud the thinking.

To manage insomnia experts like Dr. Brian Murray of Sunnybrook health Sciences Centre requests people to take sleeping pills rarely and when absolutely necessary. This is because sleeping pills do not offer the restful and restorative normal sleep.

Natural methods that Work to Improve Sleep and Health

Most experts recommend the following in the management of insomnia:

  • Taking supplements

These supplements contain Magnesium, melatonin, hydroxytryptopan, L-ornithine or valerian root. Such supplement work excellently in the cure of insomnia and are non-addictive. A combination of the four supplements in lunar sleep aid makes it the best sleeping aid in the market today.

  • Use of essential oils like chamomile and lavender.

These essential oils help the body to relax and lower anxiety for a good sleep. Chamomile can be taken as a drink while lavender most at times is used either in a light massage or as an incense like substance for smelling.

  • Change of diet to eliminate instances of lack of sleep.

The meals taken in the evening should be either taken a few hours before sleeping or should contain less of carbohydrates and stimulants. Carbohydrates produce a lot of heat while being digested thus making it uncomfortable to sleep. Stimulants like caffeine found in coffee or tea excite the brain and makes it more alert making it harder to sleep. The worst stimulant to take is khat (Cathinone) which makes people to have super excitements and building of castles in the air.

  • Management of anxiety and overexcitement before sleeping.

This is accomplished by trying to relax before sleeping and minimizing the use of blue light emitting devices. Other than the use of lavender and chamomile to relax, one can have a short routine before sleeping where yoga can be done or listening to insomnia music. However one of the best ways to relax is noting down any serious thoughts flowing through our brains just before sleeping or if we wake up at night. Once these ideas are noted down, the brain is quite sure that they will not be forgotten and thus relaxes. Blue light emitting devices like Television sets, Computers, Tablets, Laptops, phones and video games excite the brain and thus keep us from sleeping. Thus these devices should be used sparingly just before sleeping.

  • Exercises during the day and keeping the bedroom cool

Exercises especially if done in the morning or early evening have two ways of making us sleep better. It is noted that people who do not exercises suffer the greatest risk of sleep apnea. The exercises help in getting more and quality sleep. Exercises also help to lower anxiety and thus helping us in getting a good night sleep. At least 30 minutes of exercise per day is enough to give us that sleeping boost.

Keeping the bedroom cool is another way of helping us get a good night sleep. The bedroom temperatures when significantly lower than our body temperatures helps in reducing the time spent tossing and turning in bed before getting sleep.

  • Reducing the intake of alcohol.

Most at times, people think that alcohol helps them sleep. However, this cannot be further from the truth. Alcohol yes helps people to sleep faster but does not help in keeping the person asleep. When one has consumed alcohol, there is poor transition from one stage of sleep to the next. As polysomnography has shown, people who consume alcohol are more likely to experience sleep apneas and waking up at night as compared to people who have not. Also the urge to pee is one of the most disturbing things for sleep.

  • Having fewer naps if it is necessary.

Taking a nap during the day almost guarantees that sometime during sleeping we will experience less sleep. It also affects the flow of sleep from one stage to the other as physicians have noted. Thus naps should be taken when absolutely necessary.

  • Making a to do list and prioritizing on the important duties

While this seems to be a very easy task that we can do any time, having a to do list is one of the best ways to fall asleep and stay asleep. A to do list helps us to do the things that really matter and defer the things that are either not important or urgent. At our work places, schools or at home, if the most important or urgent chores have not been done, it is tantamount to stress and anxiety and thus giving us a sleepless night.

Potential Side Effects of Prescription Sleep Drugs

Insomnia and sleeping pills side effects

Insomnia and sleeping pills

Prescription sleep drugs are a good way to sleep once or twice when in a crisis. However, these drugs since they don’t offer natural sleeping patterns should not be used in the long term. The prescription sleep drugs have the following side effects:

  • Prescription sleep drugs are addictive.

Most at times when one starts using sleeping pills, they take them to cure one or two sleepless nights. However, the challenge with the pills is that once you pop in one or two for a good night sleep, then the following day the body will demand the same for you to sleep. This forms the vicious cycle of sleeping pills and insomnia. Withdrawal leads to sleeplessness. In most at times, when one starts using sleeping pills, after some times the pills don’t work and thus the dosage has to be increased. If this continues, with time one can get depressed breathing while sleeping sometimes leading to death.

  • Getting a burning/ tingling feeling in the arms, legs, feet or hands.

This is a very common sensation that occurs with frequent use of sleeping pill and especially over a period of time. These side effects are very irritating when they happen and leave us feeling unsettled.

  • Appetite changes and constipation/ diarrhea.

The gastro-intestinal tract (gut) is affected greatly by the use of sleeping pills. The sleeping pills may erode the gut lining with continued use and especially of high doses leading to constipation or diarrhea and subsequent loss of appetite.

  • Dizziness and loss of balance.

Sleeping pills help us to sleep. However, this sleep is dependent on the pills. And secondly the sleep is not natural and thus does not follow the natural stages of sleep. Taking of sleeping pills often leads to dizziness and loss of balance. This is also caused by interference of the workings of brain chemicals that affect sleep, balance and wakefulness.

  • Drowsiness during the day.

In most times, sleeping pills have an after sleeping side effect. Drowsiness and dizziness are the most common sleep associated side effects. Drowsiness occurs because one does not sleep though the stages of a natural good night sleep. This causes the body to be imbalanced and thus drowsiness.

  • Having a dry throat or mouth.

This is a common side effect when sleeping pills are taken for a long time. A dry throat is most a time a precursor for dry cough. The sleeping pills affect the normal workings of the body including production of mucus and saliva leading to dryness of the mouth and throat.

  • Sleeping pills also can give one nightmares.

Bad dreams at night are a common feature in people who have to take a pill in order to sleep. This is because the brain does not experience a truly normal and natural restful sleep. The use of sleeping pills to sleep thus causes nightmares in some people.

When should you use sleeping pills before bed?

Sleeping pills like Ambien, Lunesta, Sonata, Rozerem, and Halcion are great products meant to help you sleep. However they should be taken when needed and not daily or very frequently. This mostly is in periods of great pain, anxiety, depression or acute insomnia. Over the county (OTC) sleeping pills are available in most markets today and misuse of the pills is a common problem. Our recommendation is the pills should be taken once in a while and not every day to prevent us from falling into the vicious cycle of insomnia and sleeping pills.

Also it should be noted that sleeping pills should be taken if one will have enough time to sleep. The enough time in this case means 7 hours or more of sleeping time. This enables the body to utilize all the chemicals contained in the pill and also reduce day time dizziness, drowsiness and other side effects.

The Best Upholstered Beds to Buy Online

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How do you give your bedroom extreme class and a show of living well? This always should be the thoughts in our brains every day because we spend around a third of our lives in bed. For some people they spend almost a half of their time in bed. The upholstered beds gives the use a sign of good life with just a small investment.

Upholstered beds have a soft covering on the headboard which gives the room a class. The beds also come with different looks either masculine of feminine with a variety of fabrics and materials that make them. These bed therefore provide a different class of comfort but however require more attention in maintenance and care.

The cost of upholstered beds might range from a few hundred dollars to a few thousands. This is dependent of the size, design, material and fabric that makes the headboard. They can easily be made at home using online tutorials but it’s preferable if you buy them online at an affordable price. This also helps to save your time.

Factors to consider while buying upholstered beds

  • Type of foam used

In a world where most people have allergies and sleeping disorders associated to dust, dust mites and dander, the type of foam used in the bed matters a lot. The type of foam can be tested for comfort, and durability. This is because a bed is supposed to last for long and whereas softness and comfort might be the initial consideration, durability should also be considered. Where one of the members of the family snores or is allergic, memory foam would be the most ideal type of foam used in the bed.

  • Upholstered fabric used to cover the bed

The fabric used to cover the upholstered beds help in cleaning of the bed and aesthetic value of the bed. The common fabric used is linen and polyester. These help to make the beds easy to clean and also add the aesthetics.

  • Material used to make the bed

The material that is used to make the bed frame varies from metal to wood and plywood frame. These are strong materials to ensure durability of the bed is increased.

  • Color and pattern of your bedroom

The bed upholstery color can be used to add aesthetics to the bedroom. The color of the upholstery should be considered while ordering for the bed. The upholstery helps to eliminate just the wood or metal color but also adds more beautiful colors and patterns.

Advantages of Upholstered beds

  • They make the room appear smaller or larger depending on the color. Darker colors make the room appear smaller while lighter colors make the room appear bigger.
  • Upholstered beds gives you the comfort while sitting on the bed. This is because the upholstery is made of materials that can give you comfort as you read, pray or breastfeed. The upholstery also gives you an assurance that your head will not be hit by a hard surface that make the bed.
  • The bed enables one to match the theme of the bedroom with the upholstery giving the house a classy look. The material that is used to make the upholstery can be used to make a nice combination with the bedroom theme thus making the bedroom an enjoyable place to be.

Disadvantages of upholstered beds

  • The upholstery can harbor pet’s fur and dust. This might cause allergic reactions for people with fur or dust allergies. The material that is made of determines the amount of fur and dust that it can harbor.
  • Due to the upholstery, upholstered beds might require more cleaning and maintenance. This enables the bed to look good and well taken care of. It also takes care of any stains.

Up to now you have learnt the good, bad and ugly of the upholstered beds, grab the best deal here:

The best upholstered beds on sale in 2018

  1. Zinus Upholstered Button Tufted Premium Platform Bed/Strong Wood Slat Support/Dark Grey


The bed is quite a transformative piece of art. It consists of the following:

  • Platform wooden bed slat. This frame is as strong as bed frames get and in addition to being classy and reliable support. The platform thus supports all forms of mattresses including memory foam, latex, spring or hybrid mattresses. Thus for a snorer the bed supports the use of memory foam mattresses, the best mattresses for snoring. The bed has also been passes as very strong and thus can withstand all motions in bed.
  • The upholstery is soft and well stuffed to give you a comfortable sleep or sitting on the bed. The dark grey colour also makes the bedroom look well filled up thus making the bedroom classy. Also the upholstery is button tufted for a modern look of the bed.
  • The bed is easy to ship as all the bed parts are fitted on the back of the heardboard for shipping. This makes it easy to ship and also assemble. However the package is a bit heavy to transport as it weighs about 125lbs.
  • The bed is available in Twin, Queen and King version where each has a 5 year warranty.
  • The steel frame has a foam padded tape. This enables the bed to be used without any noise.
  1. DHP Rose Linen Tufted Upholstered Platform Bed


The bed is a well made bed for classy and comfortable night sleep. It gives you the following comforts:

  • The upholstery bed headboard is elegantly made with a modern tufted linen design. The headboard being linen soft enables you to sit on the bed and read when having insomnia or making sure your head is protected when you hit the headboard. The material is also easy to clean by vacuuming or wiping with a damp cloth.
  • The bed has a revolutionary bentwood slat support system for excellent ventilation. The mattresses require ventilation to reduce mould infestation and also keep it fresh. This slat supports any amount of weight without making any sounds as you sleep.
  • To improve on stability the DHP upholstered bed has side rails and additional legs for support. This makes sure that the bed is comfortable and stable even during other rigorous activities.
  • It is also assembled easily after you receive it. The bed is also transported in one box which is a bit heavy. The box requires some effort to carry especially if the bedroom is upstairs but it is worth it.
  • The color makes the bedroom look larger that it is because of the somehow bright gray color. The color also blends with most bedroom colors for a classy bedroom look.
  1. Home Life Premiere Upholstered Bed


This is one of the most comfortable upholstered beds on sale online. It has several properties that make it a bed to buy any time. The bed has:

  • The bed upholstery is made of linen which makes it soft and comfortable to lie on when in bed. This gives the individual a soft surface to land on while sitting or on accidental hit on the head. The material is also soft to clean and thus prevents mould and dust buildup on the upholstery.
  • The tufted surface also gives the bed a classy look. The modern look blends well with the bed surface thus making the house more beautiful.
  • The light beige color makes the room look bigger. The bright color also adds to the aesthetic value of the bed. The color also matches with several other colors of mattresses and room.
  • The bed is transported in 2 boxes to make sure they are lighter to carry and move. This makes moving the boxes upstairs more easily incase one wants to move it. It is however very easy to assemble.


What you need to know about upholstered bed headboards

How can I care for my upholstered bed headboard?

When compared to normal hard wood or metal headboard, upholstered headboards are harder to care for. This is because the facric can get torn or stained if not well taken care of. Therefore the headboard will require regular vacuuming or cleaning with a damp cloth to remove any spills. The spills if left uncleaned accumulate and start smelling.

How can I measure the upholstered bed headboard?

The headboard is bought using the size of the mattress. The mattress size is first measured and then to use that to get a heardboard that the mattress can fit in. We always add two inches to either side of the mattress to get the measure of the upholstered bed. For example, King mattress is 76 inches wide and thus the headboard should be 80 inches wide.