Miya Pearson
Sleep is a complex physiological process, and millions of people in the United States take sleeping pills to help them fall asleep or stay asleep through the night. Sleeping pills are available over the counter, as natural supplements, or by prescription. While they can help you fall asleep faster, they are not a cure for insomnia and are generally recommended for short-term use only. So, how fast do sleeping tablets work, and what are the side effects?
| Characteristics | Values |
|---|---|
| Effectiveness | People who take sleep aids fall asleep about 8 to 20 minutes faster and get an average of 35 minutes of extra sleep. |
| Usage | Sleeping pills are meant for short-term use and are not a cure for insomnia. |
| Availability | Sleeping pills are available over the counter, as natural supplements, or by prescription. |
| Side effects | Sleeping pills can cause side effects such as confusion, sleepiness during the day, and parasomnia (sleepwalking or eating). They can also have a "hangover factor," where users feel drugged and tired due to the lingering effects of the medication and poor-quality sleep. |
| Risks | There is a risk of dependence and addiction, especially with prescription sleeping pills. Older drugs like benzodiazepines carry a higher risk of physical addiction and overdose. |
| Alternatives | Non-drug therapies like cognitive behavioral therapy (CBT) are often recommended and can be effective in improving sleep quality. Lifestyle changes, addressing underlying issues like pain or depression, and focusing on modifiable factors such as environmental noise and stimuli can also help improve sleep. |
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What You'll Learn
Effectiveness of sleeping tablets
The effectiveness of sleeping tablets varies from person to person and depends on several factors, including age, medical history, and sleep patterns. While sleeping pills can help induce sleep, they are generally not recommended for long-term use due to potential side effects and the risk of dependence.
Sleeping pills are typically prescribed for short-term relief from insomnia or other sleep disorders. They can help individuals fall asleep faster and improve sleep duration. According to studies, people who take sleep aids fall asleep approximately eight to 20 minutes earlier than those who do not take any medication. On average, sleep aids can provide an additional 35 minutes of sleep.
The effectiveness of sleeping tablets also depends on the type of medication. Prescription sleeping pills are generally stronger than over-the-counter (OTC) options. Prescription medications, such as benzodiazepines and Z-drugs (e.g., zolpidem and eszopiclone), are typically recommended for short-term use under medical supervision due to their potential for addiction and side effects. On the other hand, OTC sleep aids often contain antihistamines, which cause drowsiness by blocking histamines in the body. Natural supplements, such as melatonin and valerian, are also available OTC but may have limited effectiveness in treating insomnia.
While sleeping tablets can be helpful in the short term, they are not a cure for insomnia or other chronic sleep disorders. In some cases, they may even have negative consequences, such as a "hangover factor," where individuals feel drugged and tired due to the lingering effects of the medication and poor-quality sleep. Additionally, older patients and those with medical conditions or taking other medications may be at a higher risk for side effects.
Instead of relying solely on sleeping tablets, experts recommend addressing the underlying causes of sleep disorders and making lifestyle changes. Cognitive behavioral therapy (CBT) is often suggested as a tool to improve sleep quality and treat insomnia. Additionally, individuals can make modifications to their sleep environment, practice relaxation techniques, and maintain a consistent sleep schedule to improve their sleep hygiene and enhance the effectiveness of sleeping tablets when necessary.
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Prescription vs over-the-counter tablets
Sleeping pills are available over the counter (OTC) at drugstores or other retail locations, as natural supplements, or by prescription from a healthcare provider. Anyone over the age of 18 can buy OTC sleep medications without a prescription.
Over-the-Counter Sleeping Tablets
Over-the-counter sleep medications may help you fall asleep and make it easier to stay asleep during the night. OTC sleep aids often contain antihistamines, which treat allergies but can also cause drowsiness due to their effects on the nervous system. The most common antihistamines in sleep medications are doxylamine succinate and diphenhydramine. OTC sleep aids may also contain natural sleep aids such as magnesium, blackberry, lavender, and herbal blends. Melatonin is another popular natural sleep aid, as it is a hormone naturally found in the body that helps control your sleep-wake cycle. Valerian root is also used to aid relaxation and sleep.
Prescription Sleeping Tablets
Prescription sleeping pills are stronger than over-the-counter ones and are only prescribed by healthcare providers for short-term relief. This is because they are not a cure for insomnia and carry a risk of dependence and addiction. Prescription sleep medicines may also bring on parasomnia, a disruptive sleep disorder that can cause dangerous behaviors while the patient is still mostly asleep. Types of prescription sleeping pills include antidepressants, barbiturates, benzodiazepines, and Z-drugs (such as zolpidem and eszopiclone).
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Side effects and risks
Sleeping pills can cause a range of side effects, from constipation to muscle weakness. Some people may also experience a hangover effect the day after taking sleep medicine. Older patients, as well as those with medical conditions or those taking other drugs, are at a greater risk of experiencing side effects. It is important to consult a doctor before taking any sleeping pills to ensure they will not interact with other drugs or worsen any medical problems.
Sleeping pills can cause drowsiness, dizziness, fatigue, irritability, and prolonged drowsiness. They can also lead to excessive drowsiness, increasing the risk of injuries and memory issues. Combining sleeping pills with alcohol can lead to excessive drowsiness and even death, as both substances slow breathing. Additionally, there is a risk of overdose when taking sleeping pills, especially if taken in higher doses or more frequently than prescribed.
Some people may experience allergic reactions, with rare cases of severe allergic reactions or facial swelling. Other side effects include digestive problems such as gas, heartburn, nausea, and abdominal pain. Sleeping pills can also worsen snoring and sleep apnea, and long-term use can lead to rebound insomnia, where insomnia returns worse than before. It is important to note that abruptly stopping sleeping pills can also worsen insomnia.
Sleeping pills can also cause parasomnia, a disruptive sleep disorder where people may sleepwalk, eat, talk, or even drive while unaware of their actions. This can lead to dangerous behaviours and accidents due to impaired judgment and coordination. Additionally, there have been reports of crimes and self-harm associated with the use of sleeping pills.
While sleeping pills can be beneficial for short-term insomnia, they are not recommended for long-term use due to the potential side effects and the risk of dependency. It is always advisable to consult a healthcare provider before taking sleeping pills and to follow their instructions for safe use.
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Natural alternatives
Natural sleep aids are over-the-counter supplements that help you fall asleep faster or stay asleep throughout the night. They are usually plant-based, a vitamin or mineral already present in our diets, or supplemental amounts of something produced by the body.
Melatonin
Melatonin is a sleep-regulating hormone produced by the pineal gland in our brains. It plays a significant role in organizing our circadian rhythms, the 24-hour sleep-wake cycles that govern when we wake up, feel alert, feel tired, and sleep. A wide range of factors can suppress melatonin production, particularly night-time exposure to light, as well as aging and some diseases. Since low melatonin levels can cause sleep disturbances, many people take melatonin supplements, with nearly two-thirds of American adults reporting usage. 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 (known as sleep latency). However, melatonin can 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.
Glycine
Glycine can be bought in pill form or as a powder that can be diluted in water. Taking up to 0.8 g per kilogram of body weight per day appears to be safe, but more studies are needed. Many sleep study participants took only 3 g per day. You can also increase your glycine intake by eating foods rich in the nutrient, including animal products such as bone broth, meat, eggs, poultry, and fish.
Cannabidiol (CBD)
CBD is a compound derived from hemp, which is featured in many products, including oils and capsules. Because it contains low amounts of tetrahydrocannabinol (THC) — the psychoactive compound in cannabis — using CBD products doesn’t cause the same high as other cannabis products. Interestingly, some studies have found that CBD could relieve anxiety and act as a natural sleep aid. A review of 34 studies concluded that CBD could help alleviate symptoms of insomnia when used alone or with equal amounts of THC.
Magnesium
Magnesium supplements are also available over the counter and can be helpful in improving sleep quality.
Valerian Root
Valerian root is another natural sleep aid that can be purchased over the counter.
It is important to note that even natural sleep aids should not replace good sleeping habits. Getting a good amount of sleep is incredibly important for your health. Sleep helps your body and brain function properly. A good night’s sleep can help improve your learning, memory, decision-making, and even creativity. What’s more, getting insufficient sleep has been linked to a higher risk of developing conditions such as heart disease, diabetes, and obesity. Despite this, many people do not get enough sleep each night, and around 20% of adults experience occasional symptoms of insomnia. Getting good quality sleep often starts with good sleep practices and habits. However, for some people, that’s not enough, and natural sleep aids can provide that extra help.
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Lifestyle changes and non-drug therapies
While sleeping pills can help you fall asleep faster, they are not a cure for insomnia and are generally recommended for short-term use only. Before resorting to medication, it is advisable to try lifestyle changes and non-drug therapies, which can be highly effective in improving sleep.
Cognitive Behavioral Therapy (CBT): This is a prominent non-pharmacological treatment for insomnia, particularly in adults. CBT is a multi-component therapy that addresses behavioral, cognitive, and physiological factors contributing to insomnia. It involves identifying negative thoughts and worries that keep you awake and replacing them with more positive thoughts. CBT also incorporates sleep restriction, stimulus control, and relaxation techniques. Studies have shown that CBT positively impacts insomnia and associated symptoms.
Sleep Hygiene Education: This approach focuses on improving sleep habits and routines. It includes maintaining a regular sleep schedule by going to bed and waking up at the same time each day. Other recommendations include avoiding naps, limiting light exposure in the evening, and refraining from activities like watching TV or reading in bed.
Stimulus Control Therapy: This therapy aims to establish a strong connection between the bed and sleep. It involves refraining from activities in the bedroom, such as watching TV or reading, to reinforce the association between the bedroom and sleep.
Sleep Restriction Therapy: This approach requires patient motivation and gradually restricts time spent in bed based on recent sleep patterns. Patients go to bed 15 minutes earlier each night until they achieve their target bedtime.
Paradoxical Intention: This cognitive method helps patients confront their fear of staying awake by accepting a state of quiet wakefulness until they naturally fall asleep.
Physical Exercise: Studies suggest that physical activity, especially in older adults, can significantly improve sleep duration and onset latency. Recommended exercises include low-impact aerobics, brisk walking, and Tai Chi Chih.
Light Therapy: Light exposure can influence sleep patterns. Evening light exposure can delay sleep onset, while early morning light exposure can promote earlier sleep onset. Therefore, controlling light stimulus may be beneficial for regulating sleep.
Addressing Underlying Issues: Sleep problems can often stem from underlying issues such as pain, depression, stress, or other medical conditions. Treating these underlying issues may subsequently improve sleep.
Natural Remedies: Some people find success with natural sleep aids like melatonin or valerian supplements. However, it is important to note that even natural remedies can have side effects and should be used with caution.
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Frequently asked questions
It depends on the type of sleeping pill. Most people who take sleep aids fall asleep about eight to 20 minutes faster than those without medication.
Yes, sleep aids can cause side effects. You may feel confused or sleepy during the day, and some people walk or eat in their sleep (parasomnia). Sleeping pills can also have a "hangover effect", where the user feels drugged and more tired due to the lingering effects of the medication.
Non-drug therapies such as cognitive behavioural therapy (CBT) can be effective in improving sleep and curing insomnia. Lifestyle changes may also help, as well as focusing on the modifiable factors that can help reduce insomnia and improve sleep quality, such as minimising environmental noise and stimuli.
Sleeping pills are not recommended for long-term use as they are not a cure for insomnia and there is a risk of dependence and addiction. Older drugs such as benzodiazepines carry serious risks of physical addiction and overdose. It is also important to note that you should not stop taking sleeping pills abruptly, as this can cause withdrawal symptoms such as anxiety, nausea and muscle cramps.
