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Dr. Mitch: How sleep aids could be affecting your brain

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January 29, 2025

TLDR: Dr. Mitch Shulman is heard on The Andrew Carter Morning Show every weekday morning at 7:50.

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In this episode of The Andrew Carter Morning Show, Dr. Mitch Shulman sheds light on widely used sleep aids and their potential impacts on brain function. As sleep is crucial for overall health, understanding the effects of these substances is vital for making informed choices.

Understanding Sleep and its Importance

Sleep serves many critical functions, including:

  • Brain Detoxification: Recent animal studies suggest that sleep facilitates a natural cleaning process for the brain, allowing for the circulation of fluids that help detoxify brain cells.
  • Cognitive Restoration: During sleep, the brain consolidates memories and regenerates cellular connections, crucial for thinking and learning.

Common Sleep Aids and Their Effects

Dr. Mitch discusses a variety of sleep aids people often turn to:

  • Over-the-Counter Options: Zolpidem, known as Ambien, falls into a category of medications known as "dead drugs" that may hinder the natural cleaning process of the brain during sleep.
  • Natural Supplements: Many people opt for natural remedies such as melatonin, magnesium, and valerian root, believing they are safer alternatives.

The Problem with Certain Medication

Despite their popularity, medications like Ambien may interrupt the pulsation and fluid flow in the brain, which could impede its essential detoxification during sleep. Dr. Mitch emphasizes the importance of not relying on these medications nightly:

  • Use sleep aids occasionally, especially in necessary situations, rather than as a nightly routine.
  • Be aware of their potential long-term effects on brain health.

Natural Sleep Remedies: Pros and Cons

Melatonin

  • A hormone naturally produced by the body, melatonin supplementation can support sleep if used correctly.
  • Dosage Guidelines: Dr. Mitch suggests taking melatonin about an hour before bedtime, with doses between 3 to 5 milligrams being sufficient. Higher doses often do not provide additional benefits and can lead to unwanted side effects.

Magnesium

  • Magnesium is vital for bodily functions and can help promote sleep, particularly in those who are deficient. Taking magnesium regularly is generally safe.

Valerian Root

  • While believed to help with sleep, the effectiveness of valerian root remains uncertain. Dr. Mitch does not consider daily use a significant risk but advises practicing moderation.

Best Practices for Natural Sleep

Dr. Mitch offers practical tips to enhance sleep naturally before considering medications:

  • Limit Screen Time: Avoid screens for at least an hour before bed to reduce blue light exposure, which can negatively affect melatonin production.
  • Establish a Sleep Ritual: Engage in relaxing activities that signal to your body that it's time to wind down.
  • Create a Comfortable Sleep Environment:
    • Ensuring a dark room, quiet ambiance, and a cooler temperature is essential for quality sleep.

Conclusion and Key Takeaways

  • Don't Rush to Medications: First, explore natural methods for improving sleep hygiene and only resort to medications when absolutely necessary.
  • Knowledge of Supplements: Be well-informed about the supplements taken, as even natural options can have varied effects on individuals.
  • Research is Ongoing: While the discussion highlights some potential concerns regarding sleep aids, much of the information is based on emerging research. Continuous inquiry into the efficacy and safety of sleep aids is necessary.

Dr. Mitch’s insights serve as a reminder to prioritize natural sleep methods and understand the implications of regularly using both prescription and over-the-counter sleep aids. As the understanding of sleep aids and their effects progresses, staying informed will empower individuals to make better decisions for their health.

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