Melatonin, herbal sleep aids vs. scientific sleep aids, which one is more effective?
For users who are interested in natural sleeping aids but have not received good results, this article analyzes their scope of application and limitations, and introduces the principles and advantages of scientific sleeping aids such as Suvorexant, Lebrexant, and Darilexant.
1. Have you tried melatonin, herbal tea, and aromatherapy, but still have trouble falling asleep?
Insomnia has become a common problem for modern people. When faced with problems such as difficulty falling asleep, shallow sleep, and waking up easily in the middle of the night, many people first choose melatonin, herbal products, sleep-aiding sprays or sleep drinks that seem to be more " natural and safe " . However, after using them for a period of time, they find that: they are effective at first, but not later; or the effects are very mild and cannot solve the real problem of sleep disorders.
This doesn't mean you are doing something wrong, but because these sleep aids have " capacity limits " in principle.
2. Why are natural sleep aids “ gentle ” but also “ limited ” ?
📌 Melatonin: Good for jet lag adjustment, not for treating chronic insomnia
• Melatonin is a hormone secreted by the human pineal gland that is primarily used to regulate circadian rhythms.
• Suitable for people suffering from jet lag and mild biological clock disorders , such as flight attendants, travelers, etc.
• However, its effectiveness is very limited for structural insomnia problems such as difficulty falling asleep, waking up easily at night, and lack of deep sleep ( Brzezinski et al., 2005 ).
• Long-term use may affect the body's own melatonin secretion. Abuse or long-term high-dose use is not recommended .
📌 Herbal sleep aids: soothing your mood ≠ actually falling asleep
• Common ingredients include valerian, chamomile, lavender, L- theanine, etc. , and the main functions are to " relax nerves " and " relieve anxiety " .
• It is mostly used to improve anxiety before going to bed , but lacks strong sleep-inducing ability .
• Studies have shown that these herbal products have a certain auxiliary effect on people with mild sleep problems , but have limited effectiveness for moderate to severe insomnia ( Bent et al., 2006 ).
• Product ingredients vary widely and market regulation varies, which may lead to unstable or individual differences in reactions .
📌 Summarize:
✔️ Suitable for occasional insomnia and sleep problems caused by short-term anxiety .
❌ Not suitable for long-term or structural insomnia (such as lack of deep sleep, night awakenings) .
❌ Most lack the support of large-scale clinical research, have large individual differences, and are difficult to accurately regulate sleep rhythms .
3. A new generation of sleeping pills: using scientific mechanisms to help the brain fall asleep naturally
For those who are really troubled by insomnia for a long time, what is needed is drug intervention that can scientifically adjust the brain's " wakefulness - sleep " system . Currently, new sleeping pills with high clinical recognition include:
• Suvorex
• Leibersson
• Dale Raisin
These three drugs are all orexin receptor antagonists . The core principle is not " forced sedation " , but to inhibit the " stay awake " orexin signals in the brain , allowing people to naturally feel sleepy and enter a more complete sleep cycle.
|
drug |
Main Features |
Target Group |
|
Suvorex |
Reduce nighttime awakenings and improve sleep continuity |
Those who wake up frequently at night and have difficulty maintaining sleep |
|
Leibersson |
Speed up falling asleep and help you fall asleep more smoothly |
Difficulty falling asleep, anxiety-type insomniacs |
|
Dale Raisin |
Increase the proportion of deep sleep and improve morning fatigue |
People who have light sleep and feel tired after sleeping |
📌 Research Support:
• Suvorexant can reduce nighttime awakenings by 43% , with no rebound insomnia after discontinuation of the drug ( Sun et al., 2021 ).
• In clinical practice, Lebrexant can shorten the time to fall asleep by 52% without affecting the REM phase ( Ueno et al., 2022 ).
• Dauvilliers et al., 2022 increased the proportion of deep sleep and significantly improved mental state in the morning .
The biggest advantages of these new drugs are:
✅ Does not affect memory and cognition
✅ No dependence, can be used for a long time
✅ No " hangover " feeling, good sobriety the next day
4. How to combine lifestyle adjustments for better results?
Even if you use sleeping pills, you should also develop scientific lifestyle habits to allow your body to adapt to the natural rhythm and reduce dependence on medication:
• Set a fixed schedule : go to bed and wake up at the same time every day to establish a sleep - wake rhythm.
• Reduce blue light exposure before bed : put down your phone and computer to avoid melatonin suppression.
• Avoid caffeine and alcohol : especially within 6 hours before bedtime.
• Moderate exercise : At least 150 minutes of moderate-intensity exercise per week helps promote deep sleep ( Passos et al., 2011 ).
5. Conclusion: Natural products ≠ scientific sleep aids; severe insomnia requires more precise intervention
Melatonin and herbal products are indeed effective in some mild sleep problems, but they cannot deeply modulate the brain's neural mechanisms and lack support for long-term or structural insomnia.
The new generation of orexin receptor antagonists (such as suvorexant, leporexant, and darilexant) help the brain fall asleep naturally by regulating the wakefulness system. They are non-addictive and have stable effects, making them a more scientific and trustworthy choice.
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