Evie Summers
Sleeping pills are medications that can help treat insomnia, restless sleep, or difficulty falling asleep. They are available over the counter (OTC), as natural supplements, or by prescription. While they can be effective in aiding sleep, it is important to be aware of potential side effects and risks associated with their use. Sleeping pills can cause confusion, memory issues, balance problems, and dependency, especially when used continuously over an extended period. It is recommended to consult a healthcare provider before using sleeping pills and to explore alternative sleep hygiene practices, such as maintaining a consistent sleep schedule, limiting fluid intake before bed, and creating a relaxing sleep environment.
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What You'll Learn
Side effects of sleeping pills
Sleeping pills can cause a range of side effects, and it is advised that you do not use them long-term. They can be habit-forming, and while over-the-counter pills are not addictive, prescription pills can be. Sleeping pills can interfere with normal breathing, and in the case of an overdose, this can be deadly. An overdose can occur if you take more than the recommended amount, or combine sleeping pills with alcohol or other medications.
Common side effects include constipation, diarrhoea, muscle weakness, digestive problems, and a worsening of snoring and sleep apnea. Around 8 in 10 people experience a hangover effect the day after taking sleep medicine, with symptoms including drowsiness, dizziness, and muddled thinking. This can negatively impact your ability to drive, work, or complete daily tasks.
Sleeping pills have special risks for older adults, as they can stay in the body longer, causing side effects like confusion, memory issues, and balance problems, which can increase the risk of falls and hip fractures. They can also cause dry mouth, constipation, and difficulty urinating.
Other side effects include burning or tingling sensations in the hands, arms, feet, or legs. Some prescription sleep medicines may bring on parasomnia, a disruptive sleep disorder that can cause dangerous behaviours while the person is still mostly asleep. People taking Z-drugs may sleepwalk, eat, take medication, talk, or even drive without being aware of their actions.
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Natural sleep aids
While sleeping pills can help treat insomnia by making you feel drowsy and relaxed, they can also have side effects and safety concerns. Natural sleep aids are often preferred as they tend to have fewer side effects and are less addictive.
Melatonin
Melatonin is a hormone naturally produced by the body to signal that it's time to sleep. Taking melatonin supplements is a popular way to promote sleep, especially for older adults and people with jet lag. However, melatonin can interfere with certain medications and may not be suitable for people with specific medical conditions. It's important to consult a doctor before taking any supplements.
Magnesium and Valerian Root
Magnesium and valerian root supplements are natural sleep aids that may help improve sleep quality.
CBD and THC
CBD (cannabidiol) and THC (delta-tetra-hydrocannabinol) are cannabinoids found in the cannabis plant. Some studies suggest that these compounds can help people fall asleep, stay asleep, and improve overall sleep quality. However, marijuana and THC products can be addictive, and their withdrawal can aggravate sleep problems. CBD is also not recommended for pregnant or nursing individuals, and its legality varies depending on location.
Lavender
Lavender is a natural sleep aid that may help promote relaxation and improve sleep.
Warm Milk, Chamomile Tea, and Tart Cherry Juice
Drinking warm milk, chamomile tea, or tart cherry juice before bed is believed to have sleep-promoting properties. While there isn't much scientific proof, these drinks are generally safe to consume and may be worth trying.
Sleep Hygiene Practices
In addition to natural supplements, improving your sleep hygiene can significantly impact your sleep quality. This includes maintaining a consistent sleep schedule, limiting fluid intake before bed, avoiding caffeine, nicotine, and alcohol close to bedtime, and keeping your bedroom dark and cool.
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Safety precautions
Sleeping pills are associated with several safety concerns and side effects, so it is important to take precautions when using them. Here are some detailed safety precautions to follow:
Consult a Healthcare Professional:
Before taking any sleep medication, it is crucial to consult your healthcare provider, such as a doctor or pharmacist. They can advise you on the potential risks, interactions with other medications, and suitability for your specific circumstances. This is especially important if you have any underlying health conditions, such as lung disease, chronic kidney disease, liver disease, or obstructive sleep apnoea.
Read the Package Insert:
Always read the package insert or patient information leaflet that comes with your medication. Follow the directions and dosage instructions carefully. Do not exceed the recommended dosage to avoid the risk of overdose, which can be dangerous and even deadly, especially in children.
Avoid Alcohol and Other Substances:
Never consume alcohol near the time you plan to take a sleeping pill. Alcohol can enhance the sedative effects of the medication and increase the risk of side effects. Similarly, refrain from using sleeping pills with other substances like caffeine or nicotine. These substances can interfere with the effectiveness of the medication and disrupt your sleep.
Maintain a Consistent Sleep Schedule:
Establish a regular sleep schedule by going to bed and waking up at the same time each day, even on weekends. This helps regulate your body's sleep-wake cycle and can improve the quality of your sleep.
Exercise and Fluid Intake:
Engage in regular physical activity during the day, but ensure it is at least five to six hours before bedtime. This can help tire your body and improve your sleep. Additionally, limit your fluid intake close to bedtime to reduce the likelihood of needing to get up during the night.
Short-Term Use and Dependency Risks:
Sleeping pills are typically recommended for short-term use only. Prolonged use can lead to dependency and addiction. If you find yourself relying on sleeping pills every night, consult your healthcare provider to discuss alternative treatments or strategies to improve your sleep.
Age-Related Precautions:
Sleeping pills can pose special risks for older adults. The drugs can stay in their bodies longer, leading to side effects like confusion, memory issues, and balance problems. These issues can increase the risk of falls and hip fractures. Therefore, older adults should be particularly cautious and consult their healthcare providers before taking sleep medications.
Pregnancy Considerations:
If you are pregnant, it is imperative to talk to your OB-GYN before taking any sleeping pills. Research has linked sleeping pill use, especially benzodiazepines, to adverse birth outcomes, including increased preterm birth risks and neonatal intensive care unit (NICU) admissions.
Natural Remedies and Supplements:
When considering natural remedies and supplements, such as melatonin or valerian, it is still important to consult your healthcare provider. These substances can interact with other medications and may not be suitable for everyone.
Remember, sleeping pills are not a cure for insomnia, and it is essential to explore other sleep improvement strategies, such as sleep hygiene practices and cognitive behavioral therapy (CBT), before relying solely on medication.
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Dependency and withdrawal
Sleeping pills can be habit-forming, and dependency can develop quickly, sometimes within a few days or weeks. This is especially true for older types of sleeping pills, such as benzodiazepines, which are also commonly prescribed for anxiety disorders. Benzodiazepines can relieve cramps, relax muscles, and make people feel calmer and less anxious. However, they can also lead to strong side effects, including problems with memory or concentration, drowsiness, muscle weakness, abnormal behavior, and sleep issues.
Withdrawal symptoms can occur when people suddenly stop using sleeping pills, and these symptoms can be physically and mentally challenging to overcome. Typical withdrawal symptoms include trouble sleeping (rebound insomnia), restlessness, anxiety, shivering, and dizziness. In more severe cases, withdrawal can also lead to hallucinations and seizures, which can be dangerous or even life-threatening. To avoid a relapse, it is recommended to gradually reduce the dose over several weeks or months, with the guidance of a doctor, to minimize withdrawal symptoms.
Over-the-counter (OTC) sleeping pills, such as antihistamines, do not have an addictive quality, so a person will not become dependent on them to fall asleep. However, it is still not recommended to take them every night, and it is important to consult a healthcare provider before using them. Other non-drug therapies, such as cognitive behavioral therapy (CBT), can also be effective in improving sleep without the risk of dependency or withdrawal.
To minimize the risk of dependency and withdrawal, it is important to only take sleeping pills for a short period and keep the dose as low as possible. Additionally, individuals should try other sleep hygiene practices before resorting to sleeping pills, such as keeping the bedroom dark and cool, avoiding caffeine, nicotine, and alcohol close to bedtime, and maintaining a regular sleep schedule.
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Sleep hygiene practices
Sleep hygiene is a set of practices and routines that promote better sleep. It involves optimising your environment and habits to achieve consistent, restorative sleep. Here are some sleep hygiene practices that can help you sleep better:
Bedroom Environment
- Minimise Noise: Reduce noise by using heavy curtains and rugs to absorb sound. Alternatively, use a sleep machine that provides white noise or soothing sounds to mask outside noise.
- Minimise Light: Use light-blocking curtains or shades to block outside light.
- Maintain a Comfortable Temperature: Keep your bedroom slightly cool, with a recommended temperature range of 65°F to 68°F.
- Create a Comfortable Space: Replace worn-out mattresses and pillows to ensure comfort.
- Limit Electronic Devices: Avoid electronic devices before bed, except when used for calming music or guided relaxation. Keep work-related devices in another room.
- Avoid Eating Before Bed: Finish your evening meals at least three hours before bedtime.
- Limit Fluid Intake: Reduce your fluid intake close to bedtime to minimise disruptions from bathroom breaks.
Daily Routines and Habits
- Consistent Sleep Schedule: Establish a consistent sleep schedule by going to bed and waking up at the same time every day, including weekends.
- Avoid Stimulants: Refrain from consuming caffeine, nicotine, or alcohol close to bedtime. While alcohol may make you sleepy initially, it can stimulate your body later, causing frequent wake-ups.
- Wind-Down Time: Dedicate an hour before bedtime to wind down and relax. Engage in calming activities such as reading, listening to soft music, taking a warm bath, or practising deep breathing.
- Regular Physical Activity: Incorporate physical exercise into your daily routine, preferably five to six hours before bedtime.
- Address Sleep Disorders: Consult a healthcare provider if you experience persistent sleep difficulties or suspect a sleep disorder. They can recommend appropriate treatments or suggest sleep hygiene adjustments tailored to your needs.
Remember, improving sleep hygiene is a gradual process. Start with small steps and gradually optimise your environment and habits for better sleep quality and overall health.
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Frequently asked questions
Sleeping pills are prescription medications containing tranquilizers to treat insomnia, restless sleep, or difficulty falling asleep. They are also available over the counter (OTC) and as natural supplements.
Sleeping pills can have side effects and are not recommended for long-term use. Side effects may include confusion, memory issues, balance problems, constipation, difficulty urinating, a dry mouth or throat, decreased sexual drive, and possible weight gain.
Yes, there are many alternatives to sleeping pills, including natural sleep aids such as melatonin, valerian root, and CBD products. Other nondrug therapies like cognitive behavioral therapy (CBT) may also be effective in improving sleep.
OTC sleeping pills are generally not addictive. However, prescription sleeping pills can be addictive, and dependency can occur with regular use. It is important to consult a healthcare provider before taking any sleep aids.
It is important to follow the directions on your prescription medication and not take more than the recommended dosage. Do not drink alcohol near the time you plan on taking a sleeping pill, and do not drive or operate machinery after taking one. Only take a sleeping pill when you can devote at least seven to eight hours to a full night's sleep.
