Final answer:
Cristian could benefit from melatonin supplements, which are available over the counter, to help regulate his sleep-wake cycles. It's also important to improve sleep hygiene, limit stimulant use, and increase daily exercise as initial steps to help with sleep problems.
Step-by-step explanation:
If Cristian is having trouble falling asleep each night and is considering taking a hormone that stimulates sleep, melatonin might be beneficial. Melatonin is an amine that naturally occurs in the brain and plays a critical role in regulating sleep-wake cycles. Its production increases in response to darkness, which helps to promote sleep. Cristian can find melatonin supplements over the counter in pharmacies and health food stores. However, it is recommended to look into improving one's sleep hygiene as a first step, which includes maintaining a consistent sleep schedule, avoiding stimulating activities before bedtime, and perhaps seeing a therapist if sleep problems persist. Additional lifestyle changes such as limiting the use of stimulants like caffeine or increasing daily physical exercise could also help improve sleep.
Melatonin: Melatonin is a hormone that helps regulate sleep-wake cycles. It is available over-the-counter in many places and can be used as a short-term solution for certain sleep issues. However, it's important to use it under the guidance of a healthcare professional.
Prescription Sleep Medications: In some cases, a doctor may prescribe medications specifically designed to aid sleep. These medications can include benzodiazepines or non-benzodiazepine sedative-hypnotics. These should only be used under the supervision of a healthcare provider due to potential side effects and the risk of dependence.
Lifestyle Changes: Non-pharmacological approaches are often recommended as well. These may include improving sleep hygiene (establishing a regular sleep schedule, creating a comfortable sleep environment), cognitive-behavioral therapy for insomnia (CBT-I), and addressing any underlying issues contributing to sleep difficulties.