Miya Pearson
Sleep disturbances are a common issue for many people, and sleeping pills can be a safe way to help you get the sleep you need in the short term. Sleeping pills are medicines designed to help you fall asleep or stay asleep, treating insomnia. They are available over the counter or with a prescription from a doctor. While they can be effective, it is important to be aware of the potential side effects and safety considerations, such as daytime sleepiness, dizziness, or confusion. It is recommended to consult a doctor before taking sleeping pills, especially if you are experiencing sleep disturbances due to menstrual pain, to ensure safe and effective use.
| Characteristics | Values |
|---|---|
| Purpose | To improve sleep and reduce how long it takes to fall asleep |
| Types | Over-the-counter (OTC) or prescription |
| OTC types | Antihistamines |
| Prescription types | Hypnotics, Benzodiazepines, Z-drugs, Zopiclone, Zolpidem, Suvorexant, Melatonin |
| Side effects | Parasomnias, daytime sleepiness, dizziness, confusion, rebound insomnia, grogginess, memory problems, dependence, increased mortality, overdose, slow and shallow breathing, stupor, unsteadiness, forgetfulness, tiredness, sleepwalking, sleep-driving |
| Safety considerations | Do not take with alcohol, do not drive or operate machinery after taking, only take when you can get 7-8 hours of sleep, read the package insert, do not take more than the prescription, do not take every night, do not take with other medications without medical advice |
| Sleep and periods | Studies suggest that menstrual pain does not affect sleep patterns in adult women |
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What You'll Learn
Safety considerations and side effects
While sleeping pills can be a safe way to help treat insomnia and improve sleep in the short term, they should be used with caution. Sleeping pills are associated with various side effects and safety considerations. Firstly, it is important to note that sleeping pills are recommended only for short-term use, typically for less than four weeks. Long-term use can lead to physical or emotional dependence, and some studies suggest that long-term use of prescription hypnotics (sedatives) and anxiolytics is associated with increased mortality. Additionally, certain sleeping pills, such as benzodiazepines, carry a risk of overdose if extremely high doses are consumed.
Another important consideration is the potential for parasomnias, which are complex sleep behaviours that may include sleepwalking, sleep eating, making phone calls, or even sleep driving. While rare, parasomnias can be challenging to detect once the medication takes effect and can pose significant risks to the individual and others. Daytime sleepiness, dizziness, confusion, and grogginess are also common side effects of sleeping pills, impacting an individual's ability to drive, operate machinery, or perform tasks requiring full attention. To minimise these risks, it is crucial to follow the prescribed dosage and avoid taking more than directed.
Furthermore, sleeping pills can cause memory problems, especially in older adults, and may negatively interact with other medications or supplements. It is essential to consult a doctor or pharmacist to ensure the safe use of sleeping pills, particularly when taking other substances. Additionally, individuals should refrain from drinking alcohol near the time they plan to take a sleeping pill, as this can increase the risk of injuries, memory issues, and even death. It is also recommended to read the package insert and follow sleep hygiene practices, such as maintaining a dark and cool bedroom environment and avoiding eating or drinking before bed.
While sleeping pills can be effective in the short term, they may not provide a long-term solution for sleep issues. Some individuals may experience rebound insomnia when they suddenly stop taking sleeping pills, so it is generally recommended to gradually lower the dose under medical supervision. Alternative approaches, such as cognitive-behavioural therapy for insomnia, Chinese herbal medicine, or melatonin supplements (especially for individuals over 55), may offer more sustainable solutions for improving sleep quality and morning alertness.
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Dependency and overdose risks
It is important to understand the risks associated with taking sleeping pills, especially the risks of dependency and overdose. Sleeping pills can be highly addictive, and dependency can develop quickly, especially if they are used for too long, in high doses, or are mixed with other substances. Benzodiazepines, for example, have been known to cause dependency in users after just a few weeks. Women, particularly older women, are more likely to become dependent on these medications.
Withdrawal symptoms from sleeping pills can be physically and mentally challenging to overcome, and may include trouble sleeping, restlessness, anxiety, shivering, and dizziness. To avoid a relapse, it is important to keep withdrawal symptoms to a minimum. This can be done by gradually reducing the dose over several weeks, with the guidance of a doctor, and possibly with the help of psychological or therapeutic support.
Overdosing on sleeping pills can lead to death. Taking a higher dose than prescribed, or taking pills more often than prescribed, can increase the risk of an overdose. Mixing sleeping pills with other substances, such as opioids or alcohol, can also increase the risk of overdose and may cause the person to stop breathing. Physical signs of a sleeping pill overdose include extreme lethargy, abdominal pain, breathing trouble, and clumsiness.
It is important to take sleeping pills only as prescribed, and to be aware of the risks associated with their use. If you or someone you know is struggling with dependency or addiction to sleeping pills, seek professional help.
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Sleep patterns and menstrual pain
Sleep disturbances during the menstrual phase are influenced by specific symptoms such as menstrual cramps, breast tenderness, headaches, and general body discomfort. These factors can impact sleep quality, making it difficult to fall asleep and causing disturbed sleep.
Several studies have examined the relationship between sleep and menstrual disturbances, highlighting the impact of menstrual pain on sleep patterns. One study found that 66.6% of women experienced menstrual pain, yet it did not significantly alter their sleep patterns. However, another study reported changes in REM and non-REM sleep patterns during the menstrual cycle, attributing them to fluctuations in hormones like oestrogen and progesterone. Increased progesterone levels during the luteal phase, for instance, can elevate body temperature, making it challenging to fall asleep comfortably.
Hormonal management, such as hormonal therapy or contraceptives, can help regulate hormonal fluctuations and enhance sleep quality. Lifestyle modifications, including moderate physical activity, a healthy diet, a consistent sleep schedule, and stress reduction, can also promote better sleep during the menstrual cycle.
Additionally, cognitive-behavioural therapy (CBT) is an evidence-based tool that can help individuals with insomnia during their periods. CBT involves adopting various strategies to improve sleep quality. While sleeping pills can be an option for treating insomnia, it's important to consult a doctor and follow their instructions to avoid potential side effects and dependence.
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OTC vs prescription sleeping pills
While sleeping pills can help you get some sleep, they are not meant to be used long-term due to associated side effects. Sleeping pills have a sedative effect, making you feel drowsy and treating insomnia.
There are two types of sleeping pills: over-the-counter (OTC) and prescription. Sleep medications that you can buy without a prescription are generally safe but come with certain risks. OTC sleeping pills often contain antihistamines, which work by blocking histamines—the substances in your body that cause alertness. Common antihistamines include diphenhydramine and doxylamine. Doxylamine succinate, for example, can cause daytime sleepiness, dry mouth, blurry vision, constipation, and trouble urinating. Melatonin is another type of OTC sleeping pill; it is a synthetic version of the naturally occurring hormone that regulates the sleep-wake cycle.
Prescription sleeping pills are stronger than OTC ones and require a prescription from a healthcare provider. Providers typically do not recommend using prescription sleeping pills long-term due to the risk of dependence and addiction. They are usually prescribed for short-term relief. Examples of prescription sleeping pills include antidepressants, barbiturates, benzodiazepines, and Z-drugs (e.g., zolpidem and eszopiclone).
It is important to note that both OTC and prescription sleeping pills can have side effects. Some people may experience parasomnias, or unusual behaviors, while under the influence of sleeping pills. These can include sleep eating, making phone calls, or sleep driving. Additionally, daytime sleepiness, dizziness, or confusion can occur as side effects, impacting your ability to drive, work, or operate machinery. To avoid developing a dependence on sleeping pills, it is crucial to follow your doctor's instructions and wean off the medication when recommended.
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Natural alternatives to sleeping pills
While sleeping pills can be effective in aiding sleep, they may also have side effects and can be habit-forming. Natural alternatives to sleeping pills include:
- Valerian: This herbal medicine is commonly used to treat insomnia and improve sleep quality. It is also available as a supplement.
- Hops: Hops have been shown to improve sleep quality, as found in a 2014 study where university students drank non-alcoholic beer with hops.
- Melatonin: Melatonin is a hormone produced in the pineal gland that governs our circadian cycles. Taking melatonin supplements may help you fall asleep and improve your sleep quality.
- Chamomile: The plant chamomile has sedative effects, promoting rest and sleep. It is also available as a tea.
- Passionflower: The passionflower plant contains chemicals that have a calming effect. It can help induce relaxation and tiredness, especially when combined with other plants in a herbal blend.
- Lavender: The fragrant lavender plant is used in oils, perfumes, and medicines. Its calming effects may promote restful sleep.
- Ginseng: Ginseng is a plant used in herbal medicine, believed to improve sleep and boost immunity.
- Lemon balm, magnesium, L-theanine, L-tryptophan, and ashwagandha: These are also natural alternatives to sleeping pills, often found in combination with other supplements in sleep aids.
These natural alternatives may be effective in improving sleep quality and reducing insomnia symptoms. However, it is important to consult a healthcare professional before taking any supplements, as they may have side effects or interact with other medications.
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Frequently asked questions
Yes, you can take sleeping pills during your period. Studies have shown that menstrual pain does not affect sleep patterns in adult women, but if you are experiencing insomnia or other sleep disturbances due to period pain, you can take sleeping pills to help you fall asleep and stay asleep.
Sleeping pills can cause side effects such as daytime sleepiness, dizziness, confusion, and grogginess the next day. They may also cause parasomnias, which are complex sleep behaviours such as sleepwalking, sleep eating, or even sleep driving. It is important to follow the directions on the package and not take more than the recommended dose.
Yes, dependency can occur even after a few days of daily use. Sleeping pills are recommended for short-term use, usually less than four weeks. If you find yourself needing to take them every night, speak to your doctor, as this is not advised.
You can try sleep hygiene practices such as keeping your bedroom dark and cool, avoiding eating or drinking before bed, and not drinking alcohol near the time you plan to sleep. Chinese herbal medicine and melatonin may also be effective for improving sleep.
Yes, there are over-the-counter (OTC) sleeping pills and prescription sleeping pills. OTC sleeping pills often contain antihistamines, which can help treat allergies but may not be effective for long periods as your body can build a tolerance. Prescription sleeping pills include hypnotics (sedatives) and anxiolytics, which can be more effective but are associated with more serious side effects and safety considerations. It is important to speak to your doctor or pharmacist before taking any sleeping pills to determine which type is most suitable for you.
