Ashwin Lewis
Sleep aids are designed to help those who struggle with falling asleep or staying asleep. There are many different types of sleep aids, from prescription medications to over-the-counter drugs and natural or dietary supplements. While sleep aids can be effective in promoting sleep, it's important to be cautious due to potential side effects and risks, such as drowsiness during the day, digestive issues, and the possibility of dependency. Natural sleep aids, such as melatonin, valerian, or kava, are popular choices, but there is limited evidence regarding their effectiveness and safety compared to prescription sleep aids. It's always recommended to consult a healthcare professional before taking any sleep aid to ensure the best treatment plan for your specific situation.
| Characteristics | Values |
|---|---|
| How sleep aids work | Sleep aids work by inducing drowsiness, which may happen rapidly or have a prolonged effect. |
| Types of sleep aids | Prescription medications, over-the-counter drugs, and dietary supplements. |
| Ingredients | Antihistamines such as diphenhydramine and doxylamine; natural sleep aids such as melatonin, valerian, kava, and glycine. |
| Effectiveness | Not everyone has the same reaction to sleep aids, so doctors suggest treatments based on individual circumstances. |
| Side effects | May include dizziness, digestive problems, muscle weakness, and confusion. Can worsen snoring and sleep apnea. May cause drug dependence. |
| Precautions | Only take a sleeping pill as directed. Discuss with a healthcare provider before use, especially if you are over 65 years old or pregnant. |
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What You'll Learn
Natural sleep aids, such as lavender, magnesium, melatonin, valerian, or kava
Lavender is a popular natural sleep aid, widely used in the form of essential oils. Research has shown that lavender increases slow-wave sleep, which is instrumental in slowing heart rate and relaxing muscles. Subjects in a study reported sleeping more soundly and feeling more energetic the next morning. Lavender is also said to have stress-relieving properties, which can help improve sleep quality.
Magnesium is another natural sleep aid that helps promote relaxation before sleep. It is involved in hundreds of processes in our bodies, including muscle relaxation. However, it is important to consult a doctor before taking magnesium supplements, as they may interfere with other medications. Instead, it is recommended to include magnesium-rich foods in your diet, such as spinach, quinoa, and almonds.
Melatonin is a natural hormone produced by the body to promote sleep. Melatonin supplements are popular sleep aids, especially for those with insomnia or jet lag. While they may be effective in the short term, it is important to understand your body's natural melatonin production and take steps to optimize it. This includes limiting exposure to blue and green light from electronic devices and getting sufficient daylight exposure during the day.
Valerian, or kava, is a shrub native to the Pacific Islands. Kava has been found to promote sleep and relax muscles in animal studies. However, there are concerns about its safety, as some people have developed liver damage after consuming kava products. It is recommended to consult a doctor before taking kava, and it should not be given to children.
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Over-the-counter sleep aids
Over-the-counter (OTC) sleep aids are medications that can be purchased without a prescription to treat insomnia and sleeplessness. They can be used to treat occasional sleeplessness or long-term sleep problems. However, it is recommended to consult a healthcare provider before trying an OTC sleep aid, as they can come with side effects and risks.
OTC sleep aids typically come in the form of pills or tablets and work by making you feel drowsy and relaxed. Most OTC sleeping pills contain antihistamines, which work by blocking histamines—the substances in your body that cause alertness. Common ingredients in antihistamines include diphenhydramine and doxylamine succinate. Doxylamine succinate, in particular, can cause side effects such as dry mouth, blurry vision, constipation, and trouble urinating. Diphenhydramine is another sedating antihistamine found in a wide range of non-prescription sleep and allergy medicines.
Natural sleep aids, on the other hand, work differently depending on their type. Melatonin, for example, is a hormone that promotes sleep due to its ability to influence when you fall asleep and wake up. It is the synthetic version of a hormone produced naturally by your body to regulate your sleep-wake cycle. Valerian has a natural calming effect on the nervous system, helping to promote a better night's sleep. However, it is important to note that supplements like melatonin, valerian, and CBD are not regulated as strictly as other medications, so there is no guarantee that the pill contains what is stated on the label.
While OTC sleep aids can provide temporary relief from sleeplessness, they are generally recommended for short-term use only. They may not be effective for long-term chronic insomnia. Additionally, your body can develop a tolerance to them over time, meaning you may need higher doses to achieve the same effect. It is important to be cautious when taking any sleep medication and always follow the recommended dosage on the packaging.
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Prescription sleep aids
Sleep aids are available over the counter, as natural supplements, or by prescription. Prescription sleep aids can often relieve insomnia for short periods, but many of these medications carry risks of side effects, misuse, and dependency. Some sleep medications interact with other substances, including other medications, alcohol, and vitamin supplements. For this reason, it is recommended to consult a doctor before starting any new sleep medication.
Sleeping pills can cause a range of side effects, including constipation, diarrhea, muscle weakness, digestive problems, and worsening of snoring and sleep apnea. Approximately 8 out of 10 people experience a hangover effect the day after taking sleep medication, feeling drowsy, dizzy, and having muddled thinking. These daytime effects can negatively impact the ability to drive, work, or perform daily tasks.
Due to the risk of dependence and addiction, providers generally do not recommend using prescription sleeping pills long-term. They are typically prescribed for short-term relief only. It is important to consult a healthcare provider before starting or stopping any sleep medication to ensure safe use and gradual discontinuation if necessary.
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Side effects of sleep aids
Sleep aids can have both short-term and long-term side effects. While some are relatively mild, others can be severe and even life-threatening.
Some of the most common side effects of sleep aids include drowsiness, dizziness, and impaired focus the following day. Approximately 8 out of 10 people experience a hangover effect the day after taking sleep medicine, with symptoms such as muddled thinking, dizziness, and balance problems. These daytime effects can negatively impact daily tasks such as driving and working. Other short-term side effects include digestive problems, constipation or diarrhoea, muscle weakness, and dry mouth.
In the long term, the use of sleep aids can lead to dependency, drug tolerance, and more severe side effects, including poor memory, brain degeneration, and an increased risk of Alzheimer's disease. Sleep medication can also cause respiratory depression during sleep, which may lead to death. Older adults are at a greater risk of experiencing health problems due to sleep medication, as the drugs can stay in their system longer, increasing the risk of falls, broken hips, and car accidents.
Additionally, sleep aids can cause rebound insomnia, which may be worse than the original insomnia. This can include symptoms such as vivid dreams, nightmares, and anxiety. Sleep medication can also lead to parasomnia, a disruptive sleep disorder that causes people to engage in dangerous behaviours while still mostly asleep, such as sleepwalking, eating, talking, or even driving.
It is important to consult a doctor before taking any sleep aids to ensure they are safe for you and to be aware of any potential side effects.
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Non-drug treatments for sleep issues
Sleep is essential for our physical and emotional health, and poor sleep can negatively affect memory, concentration, and mood. It can also increase the risk of depression, obesity, type 2 diabetes, heart disease, and high blood pressure. While sleep aids and pills can be effective in treating insomnia, they often come with side effects and can even be habit-forming.
- Cognitive Behavioural Therapy (CBT): This therapy can help address the underlying thoughts and behaviours that may be contributing to your sleep issues. A therapist can help you identify and change any negative thought patterns or behaviours that interfere with your sleep.
- Create a Relaxing Sleep Environment: Keep your bedroom cool, quiet, and dark. The ideal temperature is between 65 and 72 degrees Fahrenheit. Use blackout curtains or an eye mask to block out light, and minimise noise with earplugs or a white noise machine.
- Limit Screen Time: The blue light emitted by smartphones, laptops, and TVs can interfere with your sleep. Avoid screens at least an hour before bedtime, and if you must use a device, consider using blue light filters or night mode settings to reduce blue light exposure.
- Establish a Bedtime Routine: Develop a calming pre-sleep routine to signal to your body that it's time to wind down. This could include reading a book, practising meditation or deep breathing exercises, taking a warm bath, or listening to soothing music.
- Maintain a Consistent Sleep Schedule: Go to bed and wake up at the same time every day, even on weekends. This helps to regulate your body's internal clock and can improve your overall sleep quality.
- Natural Sleep Aids: Certain natural supplements can promote sleep. Melatonin is a hormone that helps regulate sleep and is available over the counter. Valerian has a calming effect on the nervous system and can be found in some natural sleep aids. Always speak to a healthcare professional before taking any supplements to ensure they are safe for you.
- Dietary and Fluid Intake Considerations: Avoid alcohol and caffeine close to bedtime, as these can disrupt sleep. Instead, try drinking warm milk, chamomile tea, or tart cherry juice before bed, which are believed to have sleep-promoting properties.
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Frequently asked questions
Sleep aids are supplements, over-the-counter drugs, or prescription medications that help treat insomnia and sleeplessness by making you feel drowsy and relaxed.
Sleep aids work by having a sedative effect, slowing down brain activity, or blocking histamines—the substances in your body that cause alertness.
The side effects of sleep aids vary depending on the type of aid and the individual. Some common side effects include daytime drowsiness, dizziness, digestive problems, and confusion. It is important to discuss any sleep aid with a healthcare professional before taking it to understand its potential side effects and risks.
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