Herbie Murray
Sleep aids are designed to induce drowsiness and help you fall asleep or stay asleep through the night. They can be divided into three types: prescription medications, over-the-counter drugs, and dietary supplements. While sleep aids can be effective in the short term, they are not recommended for long-term use due to potential side effects and the risk of dependence. Natural sleep aids, such as melatonin, valerian, and magnesium, are also available, but their effectiveness is not always supported by scientific evidence. Before taking any sleep aid, it is important to consult a healthcare provider to ensure it is safe and appropriate for your individual needs.
| Characteristics | Values |
|---|---|
| Types | Prescription medications, Over-the-counter drugs, Dietary supplements |
| Prescription sleep aid examples | Benzodiazepines, Z-drugs |
| Over-the-counter sleep aid examples | Antihistamines, Tylenol PM |
| Dietary supplement examples | Melatonin, Valerian, Kava, L-theanine, Magnesium, Gamma-aminobutyric acid (GABA) |
| Effectiveness | Prescription medications are stronger than over-the-counter drugs. |
| Side effects | Confusion, sleepiness during the day, parasomnia, constipation, muscle weakness, hangover effect, headache, dizziness, nausea, etc. |
| Long-term use | Not recommended due to risk of dependence and addiction. |
| Precautions | Check with a healthcare provider before taking sleep aids, especially if you are on other medications. |
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What You'll Learn
Effectiveness of natural sleep aids
Sleep aids, including natural ones, can cause side effects. It is important to consult your doctor before starting any new supplement. Natural does not always mean safe for everyone. Many supplements should not be taken by people with certain allergies or conditions, or those taking other medications.
Melatonin
Melatonin is a hormone that is naturally released in the brain four hours before we feel a sense of sleepiness. It is triggered by the body's response to reduced light exposure, which should naturally happen at night. Melatonin supplements have become a popular sleep aid. A 2022 study of older adults found that melatonin supplements improved both daytime and nighttime sleep. Older research from 2002 also found it to be effective for people experiencing jet lag. Melatonin may also improve overall sleep quality in individuals with sleep disorders. Specifically, melatonin appears to reduce the time people need to fall asleep. While some other studies have not found that melatonin has a positive effect on sleep, they are generally few. Those who have observed beneficial effects generally provide participants with 3 to 10 milligrams (mg) of melatonin before bedtime. Melatonin can, however, reduce the effectiveness of some medications and produce unwanted side effects when combined with others. This natural sleep aid may not be recommended for people who have received an organ transplant, experience depression, or have a bleeding or seizure disorder.
Valerian
Valerian has a natural calming effect on your nervous system and helps promote a better night's sleep.
L-Theanine
L-Theanine does not appear to cause daytime sleepiness. Consuming up to 200 mg of L-Theanine per day appears to be safe for most people. This includes children with ADHD, who may experience improvements in both sleep and behavior with a daily dose of L-Theanine.
Glycine
Glycine is an amino acid and neurotransmitter that plays an important role in many body functions, including metabolism, nutrient absorption, disease prevention, and sleep. Recent research has shown that taking a small dose of supplemental glycine before bed may improve sleep quality and reduce daytime sleepiness in people with insomnia symptoms.
Cannabinoids
As more and more states have legalized medical and recreational cannabis use, people have taken an interest in the sleep-promoting properties of the cannabis plant and its compounds, which are known as cannabinoids. People who use marijuana often report that they have an easier time falling asleep. However, marijuana and products containing THC have the potential to create dependence, and withdrawal from them can aggravate sleep problems. Sleep aids containing cannabinoids may not be suitable for people with glaucoma, liver disease, and Parkinson's disease.
Lifestyle Changes
Natural remedies, like diet and lifestyle changes, can promote better sleep and overall health. It is recommended to avoid working out within two hours of bedtime. Reducing exposure to light from smartphones and other electronic devices before bedtime can also improve sleep.
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Prescription sleep aids vs. over-the-counter sleep aids
Sleep aids can be divided into three types: prescription medications, over-the-counter drugs, and dietary supplements. While prescription sleep aids are stronger than over-the-counter ones, they are not intended for long-term use and carry a risk of dependence and addiction. Over-the-counter sleep aids, on the other hand, are more easily accessible and are generally safe for short-term use, but they can interfere with other medications and have side effects such as daytime grogginess.
Prescription Sleep Aids
Prescription sleep aids are medications that require a prescription from a healthcare provider. They are typically recommended for short-term relief and are not a cure for insomnia. Examples include benzodiazepines, which stimulate a calming chemical in the brain (GABA), and Z-drugs, which slow down brain activity to induce sedation. While these prescription medications can be effective in treating insomnia, they should be regularly evaluated for efficacy and potential side effects with a doctor.
Over-the-Counter Sleep Aids
Over-the-counter (OTC) sleep aids are readily available without a prescription and are typically antihistamines with a sedative effect. Common ingredients include diphenhydramine and doxylamine, which work by blocking histamines that cause alertness. While OTC sleep aids are convenient, they should still be used with caution as they can interfere with other medications or health conditions. It is recommended to consult a healthcare provider before taking them to ensure safe use and avoid potential side effects.
Dietary Supplements
Dietary supplements, such as melatonin, valerian, or kava, are also available as sleep aids. These natural remedies do not require approval by the FDA and have limited scientific evidence of their benefits or drawbacks. However, they can be used in conjunction with other treatments to promote better sleep and overall health.
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Side effects of sleep aids
The side effects of sleep aids depend on the type of supplement or medication. Melatonin, for example, is a natural hormone that promotes sleep by influencing when you fall asleep and wake up. While it is generally considered safe, some people may experience negative side effects when taking melatonin supplements. Valerian is another natural sleep aid that has a calming effect on the nervous system, although studies are divided on its effectiveness.
Over-the-counter and prescription sleep aids can have more varied side effects, including constipation, diarrhoea, muscle weakness, digestive problems, and worsened snoring and sleep apnea. Older adults are more likely to experience health problems from sleep medications, as the drugs can stay in their system longer, causing prolonged drowsiness, confusion, and memory issues, which can increase the risk of falls and accidents. Additionally, long-term use of sleep aids can lead to drug dependency and tolerance, requiring higher doses over time.
Prescription sleep medications, such as benzodiazepines, work by stimulating the GABA chemical in the brain, leading to sedation, muscle relaxation, and reduced anxiety. However, they can also cause serious side effects, including dizziness, fatigue, irritability, and long-term issues such as depression, especially in patients with liver and kidney disease. Z-drugs, another type of prescription sleep aid, work by slowing down brain activity and can cause parasomnia, a disruptive sleep disorder characterised by behaviours like sleepwalking, eating, or driving while still mostly asleep.
It is important to consult a healthcare professional before taking any sleep aid, especially if you are taking them regularly, as they can interfere with other medications and may not be suitable for everyone. Additionally, abruptly discontinuing sleep aids can lead to rebound insomnia, causing vivid dreams, nightmares, and increased anxiety. Therefore, it is recommended to gradually taper off sleep aids under the guidance of a specialist to minimise side effects and improve sleep hygiene.
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Sleep aids and their interaction with other medications
Sleep aids can be helpful in treating insomnia and other sleep disorders. They work by making you feel drowsy and relaxed, helping you fall asleep and stay asleep through the night. However, it's important to note that sleep aids are typically not recommended for long-term use due to potential side effects and the risk of dependency.
When considering sleep aids, it's crucial to be cautious about their interaction with other medications. Over-the-counter (OTC) sleep aids, including supplements, can interfere with other medications or exacerbate existing health conditions. Therefore, it's always advisable to consult a healthcare professional before taking any sleep aid, even if they are easily accessible without a prescription. This is especially important if you are already taking prescription medications for other health issues.
Prescription sleeping pills, such as benzodiazepines and Z-drugs, are generally stronger than OTC options and are regulated by authorities like the Food and Drug Administration (FDA). These medications work by stimulating chemicals in the brain, such as GABA, leading to sedation, muscle relaxation, and reduced anxiety. While they may be effective in the short term, they are not recommended for long-term use due to the risk of dependence and addiction.
Natural sleep aids, such as melatonin and valerian, are also available as dietary supplements. Melatonin is a hormone that promotes sleep by influencing when you fall asleep and wake up. Valerian has a calming effect on the nervous system. However, it's important to note that dietary supplements are not formal medications and may have varying levels of oversight and scientific backing. Therefore, it's advisable to research and consult a healthcare professional before taking natural sleep aids, especially if you are already taking other medications, to ensure safe and effective use.
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Non-drug therapies for sleep
While sleeping pills and medications can help with sleep, they can have side effects and safety concerns, especially with long-term use. Non-drug therapies are often recommended as the first line of treatment for sleep issues, especially for older adults. These therapies can include:
- Cognitive-behavioural therapy (CBT): This is a recommended treatment for chronic insomnia and targets behavioural, cognitive, and physiological factors that perpetuate insomnia. CBT aims to modify and alter maladaptive behaviours and distorted beliefs about sleep and insomnia. It can be delivered in various formats, such as individual or group therapy, or digitally-delivered self-help formats. Meta-analytic studies have shown that CBT has a positive impact on insomnia complaints and comorbid symptoms.
- Psychological and behavioural interventions: These can be effective for individuals with primary insomnia or insomnia associated with medical and psychiatric disorders. They can produce improvements in sleep onset latency, time awake after sleep onset, number of awakenings, and total sleep time. These interventions can be more expensive and time-consuming and require a skilled therapist, but the benefits are long-lasting.
- Cognitive therapy: This involves challenging and changing misconceptions, faulty beliefs, and negative attitudes about sleep and insomnia. It requires patient motivation and encouragement for success.
- Relaxation techniques: These can include progressive muscle relaxation, autogenic training, imagery training, and meditation to reduce somatic tension and intrusive thoughts that interfere with sleep.
- Non-prescription natural remedies: Some people take natural supplements like melatonin or valerian to help with sleep. Melatonin is a hormone produced in the pineal gland under the control of the circadian system, and it has been shown to reduce sleep-onset latency and improve sleep quality.
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Frequently asked questions
Sleep aids can be divided into three main types: prescription medications, over-the-counter drugs, and dietary supplements.
Sleep aids work by inducing drowsiness to help you fall asleep and increase the likelihood that you will stay asleep through the night. They may also help reset your sleep schedule, allowing you to get more consistent sleep. Prescription sleep medications, such as benzodiazepines, stimulate a chemical in the brain called GABA, leading to sedation and reduced anxiety. Over-the-counter sleep aids often contain antihistamines, which block histamines responsible for causing alertness. Natural sleep aids like melatonin and valerian root promote sleep by influencing your sleep and wake cycles and calming your nervous system.
While sleep aids are generally safe, they do come with certain risks and side effects. For example, you may experience daytime drowsiness, confusion, or increased risk of falls. Sleep aids should not be used long-term as they can lead to dependence and addiction. It is always recommended to consult your healthcare provider before taking any sleep aid to ensure they are safe for you.
Most sleep problems can be corrected without medication. Non-drug therapies like cognitive behavioural therapy (CBT) may be more effective in improving your sleep. Lifestyle changes, such as improving sleep hygiene and making dietary and lifestyle changes, can also promote better sleep and overall health.
