Gina Johnson
Sleeping pills are medications that can help people with insomnia or other sleep disorders to fall and stay asleep. They are available over the counter and by prescription, with the latter being stronger and potentially addictive. While they can be effective in the short term, long-term use is not recommended due to the risk of side effects and dependency. To override the effects of a sleep pill, it is important to gradually reduce the dosage under medical supervision and adopt healthy sleep habits and alternative therapies such as cognitive behavioural therapy (CBT).
| Characteristics | Values |
|---|---|
| Purpose | Treat insomnia and other sleep disorders |
| Availability | Over-the-counter (OTC) or prescription |
| OTC Examples | Antihistamines, natural supplements (melatonin, valerian) |
| Prescription Examples | Benzodiazepines, Z-drugs (zolpidem, eszopiclone/zopiclone), suvorexant, barbiturates |
| Side Effects | Daytime drowsiness, confusion, parasomnia, memory issues, muscle weakness, abnormal behaviour, risk of falls, addiction |
| Withdrawal Symptoms | Anxiety, restlessness, dizziness, trouble sleeping |
| Treatment Resistance | May be caused by undiagnosed sleep disorders or negative thinking patterns |
| Alternative Treatments | Cognitive behavioural therapy (CBT), lifestyle changes, talk therapy, electroacupuncture |
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What You'll Learn
Natural sleep aids
While sleeping pills can be effective in treating insomnia and helping you fall asleep, they can also have side effects and lead to dependence. Natural sleep aids, on the other hand, offer a safer alternative to improve your sleep quality. Here are some natural remedies and lifestyle adjustments that can help you get a good night's sleep:
Melatonin Supplements
Melatonin is a hormone naturally produced by your body that signals to your brain that it's time to sleep. Melatonin levels typically rise in the evening and fall in the morning. However, exposure to unnatural light from electronic devices can prevent its release, making it hard to fall asleep. Taking melatonin supplements can help regulate your sleep cycle and improve sleep quality. These supplements are available over the counter and are particularly beneficial for older adults and individuals with sleep disorders or jet lag.
Valerian Root
Valerian is an herb that has been traditionally used to promote relaxation and improve sleep. It is available as a dietary supplement and can be found in tea or capsule form. Valerian root is generally considered safe, but it's important to consult your healthcare provider before taking it to ensure it doesn't interfere with any medications you may be taking.
Magnesium
Magnesium is a mineral that plays a crucial role in various bodily functions, including sleep regulation. It helps calm the nervous system and promotes muscle relaxation, making it easier to fall asleep. Magnesium can be taken as a supplement, or you can increase your intake of magnesium-rich foods such as leafy greens, nuts, seeds, and legumes.
Lavender
The scent of lavender has been known to have calming and relaxing properties. Using lavender essential oil in a diffuser or spritzing lavender pillow mist on your bed linens can create a soothing atmosphere that prepares your mind and body for sleep.
Lifestyle Adjustments
In addition to natural supplements and remedies, making certain lifestyle adjustments can significantly improve your sleep quality:
- Avoid working out within two hours of bedtime to prevent raising your core body temperature, which signals that it's time to wake up.
- Minimize exposure to unnatural light before sleep, especially from smartphones and other electronic devices. If you need to get up during the night, use a flashlight instead of turning on the lights.
- Avoid consuming alcohol, as it can interfere with your sleep. Instead, opt for warm milk, chamomile tea, or tart cherry juice, which are believed to have sleep-promoting properties.
- Sleep in layers to adjust your bedtime temperature as needed throughout the night.
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Prescription sleeping pills
Sleeping pills are used to treat insomnia and other sleep disorders. They are available over the counter (OTC), as natural supplements, or by prescription. Prescription sleeping pills are stronger than over-the-counter ones and typically contain tranquilizers. They are designed to make you feel drowsy and relaxed, helping you fall asleep and stay asleep.
While prescription sleeping pills can be effective in the short term, healthcare providers do not recommend their long-term use due to the risk of dependence and addiction. Additionally, they can cause side effects such as constipation, muscle weakness, digestive problems, and worsened snoring and sleep apnea. In some cases, they may even lead to parasomnia, a disruptive sleep disorder that can cause dangerous behaviors while the person is still mostly asleep.
If you are taking prescription sleeping pills and want to stop, it is important to gradually reduce the dose under the guidance of a doctor. Psychological or therapeutic support can also be beneficial during this process. Creating healthy sleep habits, such as maintaining a consistent sleep schedule, can help improve your sleep quality and prevent the worsening of insomnia.
It is important to remember that sleeping pills are not a cure for insomnia. Other non-drug therapies, such as cognitive-behavioral therapy (CBT), may be more effective in improving your sleep over the long term without the same risks associated with sleeping pills. Always consult with your healthcare provider before starting or stopping any medication, including sleeping pills.
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Withdrawal symptoms
- Rebound insomnia, which can be worse than the original insomnia.
- Anxiety.
- Shivering.
- Circulation problems.
- Restlessness.
- Tremors.
- Sweating.
- Sleep disturbances.
- Agitation.
- Mood swings.
- Poor concentration.
- Abnormal behaviour.
- Muscle weakness.
- Seizures.
The best way to deal with withdrawal is to gradually reduce the dosage of sleeping pills under the guidance of a doctor. Medical detox is always recommended as withdrawal symptoms can be dangerous, and medical professionals can help manage or prevent these symptoms.
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Side effects
While sleep medications can help treat insomnia and other sleep disorders, they can also have several side effects and safety risks. Sleeping pills can cause a range of side effects, including constipation, diarrhoea, muscle weakness, digestive problems, and worsened snoring and sleep apnea. Additionally, they can lead to dependence, with a risk of addiction and rebound insomnia when trying to stop.
The ""hangover" effect is a common side effect, causing drowsiness, impaired focus or memory, and balance problems the next day. These effects can negatively impact daily activities and driving ability. Other possible side effects include a burning or tingling sensation in the extremities, allergic reactions, abnormal behaviour, and parasomnias such as sleepwalking, sleep talking, sleep eating, and sleep driving.
Sleeping pills can also cause confusion, memory issues, and increased risk of falls and fractures, especially in older adults. There is also a risk of overdose if combined with alcohol or other medications, which can be deadly.
With long-term use, there is an increased risk of developing tolerance, leading to dosage increases and more problematic side effects. Withdrawal symptoms can occur when stopping sleep medications, including trouble sleeping, restlessness, anxiety, shivering, dizziness, and faintness. It is recommended to gradually reduce the dosage under medical supervision to minimise these symptoms.
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Alternative therapies
Sleep is essential for your emotional and physical health. Lack of sleep can negatively affect your memory, concentration, and mood, and it can increase your risk for depression, obesity, type 2 diabetes, heart disease, and high blood pressure. While sleeping pills can help you fall asleep, they are only a temporary solution and come with side effects and risks.
Cognitive Behavioral Therapy (CBT): CBT is a form of psychotherapy that can effectively treat insomnia and improve your sleep. It does so by modifying negative thoughts, emotions, and patterns of behavior that may be interfering with your sleep. CBT can help relax your mind, improve your daytime habits, and set you up for a good night's sleep. It is often more effective than prescription sleep medication and comes without the risks or side effects. You can access CBT through in-person therapy or online therapy platforms.
Lifestyle Changes: Making lifestyle changes can be an effective way to improve your sleep without medication. This includes reducing your exposure to unnatural light from phones, laptops, or TVs, especially before bed, as it can interfere with your body's natural release of melatonin, a hormone that regulates sleep. Additionally, cutting back on caffeine, alcohol, and smoking can improve your sleep quality. Relaxing activities such as listening to soothing music, reading a book, or practicing meditation can also promote better sleep.
Natural Sleep Aids: Certain natural sleep aids can help you fall asleep without the side effects of medication. These include warm milk, chamomile tea, and tart cherry juice. Warm milk is believed to contain chemicals that simulate the effects of tryptophan, a building block for serotonin, which plays a role in the sleep-wake cycle. Chamomile tea is thought to contain flavonoids that interact with benzodiazepine receptors in the brain, also involved in the sleep-wake transition. Melatonin supplements are another option, but be sure to purchase them from a reputable source, as they are not regulated by the FDA.
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Frequently asked questions
Sleeping pills can cause drowsiness and relaxation, but they can also lead to dependence, memory issues, muscle weakness, abnormal behaviour, and sleepwalking or eating. They can also affect your ability to drive and increase the risk of falling, especially in older or unwell people.
Withdrawal symptoms can include trouble sleeping, restlessness, anxiety, shivering, and dizziness. These symptoms can start within a few hours or even weeks after stopping the medication.
It is important to gradually reduce the dose of sleeping pills with the guidance of a doctor. Psychological or therapeutic support can also help.
Some alternatives to sleeping pills include natural supplements like melatonin and valerian, cognitive behavioural therapy (CBT), electroacupuncture, and lifestyle changes recommended by a doctor.
