Herbie Murray
Sleep aids are a common solution for those who struggle with sleep. While they can be effective in the short term, it's important to understand the potential side effects and risks associated with their use. Sleep aids are available over the counter, as natural supplements, or by prescription, and it's crucial to consult a healthcare professional to determine the appropriate course of action for your specific situation. This paragraph aims to provide an overview of the considerations and precautions related to the use of sleep aids, encouraging informed decision-making and prioritising your safety and well-being.
| Characteristics | Values |
|---|---|
| When to take a sleep aid | After a stressful day, while having jet lag or insomnia |
| Who can take a sleep aid | Anyone over the age of 18 can buy over-the-counter sleep medications. People aged 65 and older should try non-drug treatments first. |
| Precautions | Avoid mixing sleep aids with alcohol or other medications that may cause drowsiness. Take the pill shortly before going to bed and only when you can get a full night's sleep. |
| Side effects | Nausea, headaches, daytime sleepiness, dizziness, and an increased risk for dementia |
| Risks | Overdose, dependence, confusion, memory issues, and balance problems |
| Alternative methods | Practicing good sleep habits, cognitive behavior therapy, keeping a sleep diary, changing sleep environment |
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What You'll Learn
Over-the-counter sleep aids
Over-the-counter (OTC) sleep aids are easily accessible and can be purchased without a prescription. They are typically antihistamines, which treat allergies but can also induce drowsiness. Examples include diphenhydramine and doxylamine succinate, which can be found in many non-prescription sleep aids and allergy medicines. These medications help you fall asleep by decreasing histamine levels in your brain, which is how your brain naturally prepares for sleep. However, they are not recommended for regular use due to side effects and risks, including an increased risk of dementia with long-term use.
Melatonin is another common OTC sleep aid. It is a synthetic version of a hormone naturally produced by your body to regulate your sleep-wake cycle. Melatonin does not directly make you sleepy but helps promote sleep by raising your body's melatonin levels. It is available in short-acting and long-acting forms, with the latter potentially reducing the number of times you wake up after falling asleep.
Valerian, an herb that supposedly aids relaxation and sleep, is also available as an OTC supplement. Additionally, CBD (cannabidiol), a derivative of the cannabis plant, can be found in over-the-counter pills, edibles, patches, and creams. While CBD does not contain THC, studies have found that it relieves anxiety, a common contributor to insomnia, and is now being studied as a treatment for insomnia.
It is important to remember that OTC sleep aids are generally recommended for short-term use and occasional sleeplessness. They may have side effects and risks, and you should always check with your doctor or healthcare provider before taking them to discuss possible drug interactions and dependencies.
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Prescription sleep aids
Sleep medications are usually prescribed in addition to other lifestyle changes intended to improve sleep. Prescription sleep medications can be addictive and often have side effects. It is important to consult a healthcare provider and follow the recommended dosage and timing.
Prescription sleep medications include benzodiazepines and "Z-drugs". Due to the risk of dependence and other possible side effects, it's best not to take these medications long-term. It is also advised not to mix prescription sleep medications with alcohol or opioids, as this can increase their effects, leading to dizziness, confusion, fainting, slowed breathing, or even unresponsiveness.
If you are pregnant or breastfeeding, consult your healthcare provider before taking any sleep medication, as the medication can pass to the fetus or baby. For extreme insomnia, a provider may prescribe a short-term sleep aid.
When taking a new prescription sleep aid, allow yourself time to adjust to the medication. Do not take a new sleeping pill the night before a big event, as side effects may impact your behaviour. Side effects may include dizziness or lightheadedness, which could lead to a fall.
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Natural sleep aids
Sleep issues can happen for many reasons, and it is important to consult your doctor before starting any new supplement. Natural sleep aids are over-the-counter supplements intended to 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.
There are several natural sleep aids available, including melatonin, magnesium, and valerian root. 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. However, due to the exposure to unnatural light from electronic devices, the release of melatonin is prevented, making it hard to fall asleep. Melatonin supplements are available over the counter and can help with occasional insomnia and jet lag. They are most helpful if taken an hour before bedtime and come in short-acting and long-acting forms.
Other natural sleep aids include lavender, CBD, and warm milk, chamomile tea, or tart cherry juice. CBD has been found to relieve anxiety and act as a natural sleep aid, especially when used in combination with THC. However, it is important to note that CBD is not recommended for pregnant or nursing people, and its legality varies depending on location. Warm milk is believed to be associated with chemicals that simulate the effects of tryptophan in the brain.
Additionally, there are some behavioural changes and routine precautions that can help improve sleep. These include limiting screen time before bed, avoiding working out within two hours of bedtime, and maintaining good sleep habits and a sleep schedule.
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Side effects and risks
Sleep aids, including natural ones like melatonin, can cause side effects. Melatonin may cause nausea, headaches and daytime sleepiness. Valerian, another natural sleep aid, has a calming effect on the nervous system. However, studies are divided on whether it is effective.
Over-the-counter and prescription sleeping pills can cause side effects such as constipation or diarrhoea, muscle weakness, digestive problems, and worsened snoring and sleep apnea. Sleeping pills can also cause a hangover effect, with symptoms including drowsiness, dizziness, muddled thinking, and balance problems. These side effects can negatively impact your ability to drive, work, or perform other daily tasks.
Sleeping pills are not recommended for long-term use, as they can lead to dependency, drug tolerance, and other side effects such as poor memory, brain degeneration, and increased risk of accidental falls. Older adults are more susceptible to these side effects, as the drugs can stay in their system longer, causing prolonged drowsiness, confusion, and memory issues. There is also a risk of respiratory depression during sleep, which can be fatal.
Additionally, it is important to be cautious when combining sleeping pills with other substances. Mixing sleep aids with sedatives or alcohol increases the risk of overdose, which can be deadly. Furthermore, pregnant or breastfeeding individuals should avoid taking OTC sleeping aids, as the medication can pass to the fetus or baby.
It is always advisable to consult a healthcare professional before taking any sleep aid, especially if you are considering long-term use. They can help determine if a sleep aid is safe for you and recommend alternatives if necessary.
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Precautions and safety
When taking sleep medication, it is important to be mindful of the following precautions and safety guidelines:
- Always consult your doctor or healthcare provider before taking any sleep medication, especially if you are pregnant, breastfeeding, or taking other medications.
- Read the medication materials and understand the potential side effects and risks associated with the specific sleep aid.
- Follow the directions on the product's packaging or the doctor's instructions when taking sleep medication. Do not take more than the recommended dose.
- Avoid taking sleep medication earlier in the day as it can cause drowsiness and impact your daily activities.
- Ensure you have a full night's sleep planned when taking sleep medication. Most prescriptions are designed for seven to eight hours of sleep.
- Allow yourself time to adjust to new medication. Avoid taking a new sleep aid before an important event or presentation, as the side effects may impact your behaviour.
- Be cautious when consuming alcohol with sleep medication. The combination can increase the sedative effects and lead to dangerous levels of drowsiness.
- Do not drive or operate machinery after taking sleep medication until the effects have completely worn off.
- Regularly check in with your healthcare professional while taking sleep medication to monitor its effectiveness and any potential side effects.
- Consider alternative methods to improve sleep before resorting to sleep medication, such as practising good sleep hygiene, limiting caffeine intake, or trying cognitive behavioural therapy.
- Keep in mind that sleep medication is typically intended for short-term use and may not be effective for long-term sleep issues.
- Be cautious when giving sleep medication to children. Always consult a pediatrician or pediatric sleep specialist before administering any over-the-counter sleep aids to minors.
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Frequently asked questions
Sleep aids should not be taken every night and are intended for short-term use only. Over-the-counter (OTC) sleep aids are not recommended for chronic insomnia. Prescription sleep medication can cause dependence and other side effects, so it is best to avoid long-term use.
Side effects of sleep aids include nausea, headaches, daytime sleepiness, and increased risk of dementia. Sleep medication can also cause a "hangover effect", with users experiencing grogginess the next morning.
Avoid alcohol and other medications that may cause drowsiness when taking sleep aids. Only take sleep medication when you can get a full night's sleep of 7-8 hours. Be mindful of potential drug interactions and side effects, and always read the medication instructions.
Alternatives to sleep aids include improving sleep hygiene, limiting caffeine intake, and cognitive behavioural therapy. Natural sleep aids such as melatonin and valerian supplements are also available without a prescription.
Sleep difficulties can be caused by stress, travel, or changes in routine. Keeping a sleep diary can help identify patterns and improve sleep habits. If sleep issues persist, consult a healthcare professional who can recommend appropriate treatments.
