How to help sleep scientifically and improve sleep quality without relying on drugs?
——Safety analysis of the new generation of sleep aids and scientific sleep management solutions
1. Sleep crisis in modern society: Why are more and more people suffering from insomnia?
In recent years, the global insomnia rate has continued to rise. According to data from the World Health Organization ( WHO ), about 35% of adults worldwide have sleep disorders , of which about 10% suffer from chronic insomnia ( Morin et al., 2020 ). Insomnia not only affects the quality of life of individuals, but is also associated with the risk of chronic diseases such as anxiety, depression, and cardiovascular disease ( Krystal et al., 2019 ).
Scientific research shows that the main causes of insomnia include:
• Circadian rhythm disruption : Staying up late for a long time, shift work or jet lag can disrupt the biological clock, affect melatonin secretion, and lead to difficulty falling asleep ( Czeisler et al., 2016 ).
• Chronic stress : Work and life stress activate the brain’s stress system, increase cortisol levels, keep the nervous system highly excited, and inhibit sleep ( Riemann et al., 2010 ).
• Blue light from electronic devices : Using mobile phones, computers and other electronic devices at night will inhibit the secretion of melatonin and delay the time to fall asleep ( Chang et al., 2015 ).
• Long-term poor sleeping habits : irregular sleep schedules and consumption of caffeine or alcohol before bedtime can affect sleep quality ( Drake et al., 2013 ).
Although many people try to improve their sleeping environment or conduct meditation training, for some patients with long-term insomnia or damaged sleep structure , non-drug intervention may not be enough to restore a healthy sleep rhythm. In this case, scientific and safe sleep aids become necessary auxiliary tools.
2. Limitations and safety risks of traditional sleep aids
Traditional sleep aids mainly include benzodiazepines (such as diazepam) and non-benzodiazepines (such as zopiclone and zolpidem) . Although they can help you fall asleep in the short term, long-term use has the following safety risks:
• Addiction and tolerance : Benzodiazepines act directly on GABA-A receptors. Continuous use will reduce the brain's sensitivity to the drug, resulting in the need to continuously increase the dose to maintain the effect ( Lader, 2011 ).
• Cognitive impairment : Elderly people who take benzodiazepines for a long time have a 50% increased risk of developing Alzheimer’s disease ( Billioti de Gage et al., 2014 ).
• Impact on daytime state : Some sleeping pills have a long half-life, which can easily lead to morning drowsiness, decreased concentration, slow reaction, and increased risk of traffic accidents ( Kuriyama & Endo, 2018 ).
• Withdrawal symptoms : Studies have shown that approximately 25% of benzodiazepine users experience withdrawal symptoms after discontinuation of the drug, including anxiety, rebound insomnia, headaches, etc. ( Lader, 2011 ).
These problems have prompted the medical community to look for safer, non-addictive, and long-term sleep aids , and the new generation of orexin receptor antagonists ( ORAs ) have become a research focus.
3. Orexin receptor antagonists: How to help the brain fall asleep naturally?
Orexin is a neurotransmitter secreted in the hypothalamus of the brain that is responsible for regulating wakefulness and sleep . When orexin levels are too high, the brain will stay awake, making it difficult to fall asleep. The mechanism of action of orexin receptor antagonists ( ORAs ) is completely different from traditional sleeping pills. They do not directly calm the nervous system, but instead reduce wakefulness signals and allow the body to naturally fall asleep ( Sakurai, 2007 ).
Currently, three approved orexin receptor antagonists - suvorexant , lemborexant and daridorexant - have demonstrated their safety and efficacy in multiple clinical trials ( Sun et al., 2021 ).
|
Drug Name |
Features |
Is it addictive? |
Does it affect cognition? |
Does it affect daytime status? |
|
Suvorexant |
Promotes sleep onset and reduces nighttime awakenings |
No dependencies |
No cognitive impairment |
Possibly mild morning drowsiness |
|
Lemborexant |
Fall asleep quickly and improve deep sleep |
No dependencies |
No cognitive impairment |
Mild daytime sleepiness |
|
Daridorexant |
Maintain a stable sleep throughout the night and reduce morning drowsiness |
No dependencies |
No cognitive impairment |
Does not affect daytime status |
📌 Research data supports :
• After 12 months of long-term use of suvorexant, patients showed no significant decline in sleep quality and no withdrawal symptoms after discontinuation of the medication ( Sun et al., 2021 ).
• Clinical trials of Lebrexant showed that there was no tolerance after 6 months of continuous use, and sleep remained stable after discontinuation of the drug ( Ueno et al., 2022 ).
• Studies on Dalelesin have shown that the drug has minimal impact on daytime states, and patients feel more energetic in the morning ( Muehlan et al., 2021 ).
These data suggest that orexin receptor antagonists are a safer, long-term sleep aid option .
4. How to use sleeping pills scientifically to improve sleep quality?
Even safe sleep aids should be combined with healthy sleep management strategies for best results. Here is a comprehensive plan for scientific sleep aids:
1 ) Avoid using electronic devices before bedtime
• Studies have shown that reducing blue light exposure one hour before bedtime can increase melatonin levels by 2 times ( Chang et al., 2015 ).
• It is recommended to put down your phone one hour before bedtime and read or meditate instead.
2) Regular work and rest, establish biological clock
• Going to bed and waking up at the same time every day, even on weekends, should enhance the stability of the biological clock ( Buysse, 2014 ).
3) Avoid irritating foods and drinks
• Studies have shown that consuming caffeine 6 hours before bedtime can delay the onset of sleep and affect deep sleep ( Drake et al., 2013 ).
4) Moderate exercise can improve sleep quality
• 150 minutes of moderate-intensity exercise per week (such as brisk walking or yoga) can increase deep sleep time ( Passos et al., 2011 ).
5) Use sleep aids under the guidance of a doctor
• Choose a non-addictive, long-term sleeping aid , and adjust the dosage according to your personal situation to avoid unnecessary dependence.
5. Scientific sleep aids start with safe choices
Insomnia is a complex health problem, and traditional sleeping pills alone cannot provide a long-term and safe solution. Orexin receptor antagonists (such as suvorexant, lebrexant, and darilexant) are a more scientific choice for sleep aids because they are non-addictive, have no cognitive impairment, and are suitable for long-term use .
However, truly healthy sleep does not rely solely on medication, but also requires a combination of regular work and rest, good sleeping habits and moderate exercise . If you are experiencing long-term insomnia, it is recommended that you choose the most suitable sleep aid program under the guidance of a professional doctor.
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