Colin Snow
Sleeping pills are easily accessible over the counter, but they are not meant to be used long-term. They can have side effects such as drowsiness, digestive problems, muscle weakness, and even depression. The risk of addiction and dependence is also high, and users may not realize they are dependent until they abruptly quit. Withdrawal symptoms include anxiety, dizziness, and insomnia. To quit, it is recommended to gradually reduce the dose over time with the guidance of a doctor.
| Characteristics | Values |
|---|---|
| How to quit | Gradually reduce the dose with the guidance of a doctor |
| Psychological or therapeutic support | |
| Brief motivating contacts with doctors, such as a talk or a letter | |
| Avoid napping | |
| Ultraviolet (UV) light therapy | |
| Orofacial therapy | |
| Cognitive behavioral therapy (CBT) | |
| Sleep hygiene practices, such as keeping your bedroom dark and cool and not eating or drinking before bed | |
| Hypnotics | |
| Natural supplements, such as melatonin or valerian | |
| Risks of long-term use | Dependency |
| Addiction | |
| Side effects, such as drowsiness, muscle weakness, digestive problems, and worsened insomnia |
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What You'll Learn
Consult a healthcare professional
It is always recommended to consult a healthcare professional before taking any over-the-counter (OTC) medication, including sleep aids. A healthcare provider can advise on whether a sleeping pill will help with your sleep problems and whether it will interfere with any other medications you are taking.
Sleeping pills can cause a range of side effects, from constipation to muscle weakness, and can also lead to dependency. They are not recommended for long-term use. If you experience any side effects, you should consult a healthcare professional.
If you have been taking sleeping pills for some time and want to stop, it is important to consult a healthcare professional for guidance. The best way to quit sleeping pills is to gradually reduce the dose, and a doctor can advise on a tapering-off programme that is right for you. This process can take a few weeks, months, or even longer.
Healthcare providers can also recommend alternative treatments for sleep problems, such as sleep therapies, including ultraviolet (UV) light therapy, orofacial therapy, and cognitive behavioural therapy (CBT). They may also advise on sleep hygiene practices, such as keeping your bedroom dark and cool, and not eating or drinking before bed.
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Gradual dose reduction
Abruptly discontinuing the use of sleeping pills can result in unpleasant withdrawal symptoms, such as anxiety, dizziness, insomnia, and an upset stomach. To avoid this, it is recommended to gradually reduce the dosage of sleeping pills, a process known as "tapering off". This process can vary in duration, typically lasting from a few weeks to several months or even longer. It is important to consult a doctor, pharmacist, or nurse to develop a tapering-off program tailored to your specific needs.
The process of gradual dose reduction can be facilitated by incorporating therapeutic support, such as cognitive behavioural therapy, alongside the tapering-off program. This type of therapy can help reset your views on sleep and improve your relaxation techniques. Additionally, brief and motivating contacts with healthcare professionals, such as periodic talks or letters, can provide encouragement and guidance throughout the process.
It is worth noting that certain sleeping pills, such as benzodiazepines, carry a higher risk of dependence and withdrawal symptoms. If you have been taking these medications for an extended period, it is crucial to seek professional guidance when tapering off to ensure your safety and well-being. Withdrawal symptoms can vary in intensity and timing, sometimes occurring within a few hours or even weeks after stopping the medication.
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Natural sleep alternatives
Sleeping pills can cause side effects such as constipation, muscle weakness, digestive problems, and even worsen snoring and sleep apnea. They can also lead to dependence and strong side effects, including memory and concentration issues, abnormal behaviour, and sleep problems.
If you are looking for natural sleep alternatives, here are some options:
- Melatonin: Melatonin is a hormone that our bodies produce naturally to signal to our brains that it is time to sleep. Melatonin supplements have become a popular sleep aid, and studies have shown that they improve both daytime and nighttime sleep. Melatonin may be a good choice for people with naturally low levels of melatonin. However, melatonin supplements can also cause side effects like headaches, dizziness, and nausea, and may not be recommended for people with certain medical conditions.
- Valerian: Valerian is an herb native to Asia and Europe, and its root is used as a natural treatment for symptoms of anxiety, depression, menopause, and sleep disorders. Some studies have shown that valerian root improves sleep quality, latency, and duration, while others have found inconsistent results.
- Magnesium: Magnesium is a mineral that has been shown to promote better sleep.
- Lavender: Lavender is a natural sleep aid that can help you get a good night's rest.
- Tart cherry juice: Tart cherry juice is a natural source of melatonin and has been found to help people sleep more soundly and for longer.
- Herbal teas: Herbal teas are a natural and drug-free way to promote better sleep.
It is important to consult your doctor before starting any new supplement, as even natural sleep aids can cause side effects or interfere with your medications.
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Withdrawal symptoms
The withdrawal process, including its duration, is different for each sleeping pill user. For most, symptoms of withdrawal begin to present within several hours to a few days after quitting the drug. Symptoms generally fade after about a week or two, but the psychological symptoms have been known to last for several weeks after. These persistent symptoms are known as post-acute withdrawal symptoms (PAWS).
Typical withdrawal symptoms include trouble sleeping, restlessness, anxiety, shivering, and feeling dizzy and faint. These symptoms are similar to the ones the sedative was originally meant to get rid of, which may set off a vicious circle. Many people start using the sleeping pills or sedatives again to relieve these symptoms. To avoid such relapses, it's important to try to keep withdrawal symptoms to a minimum when you stop taking the medication.
Other withdrawal symptoms include:
- Circulation problems
- Bizarre dreams
- Memory or concentration issues
- Drowsiness
- Muscle weakness
- Abnormal behaviour
- Seizures
- Intense cravings
- Mood swings
- Agitation
- Irritability
- Poor concentration
- Rebound insomnia
The best way to stop taking sleeping pills or sedatives is to gradually reduce the dose with the guidance of a doctor. Psychological or therapeutic support can help with this.
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Side effects
Sleeping pills can cause a range of side effects, and it is important to exercise caution when taking them. Over-the-counter (OTC) sleeping pills often contain antihistamines, which can cause drowsiness the next day, impacting your ability to drive, work, or complete daily tasks. This is known as the "hangover effect", which around 80% of people experience.
Other side effects of OTC sleeping pills include constipation or diarrhoea, muscle weakness, digestive problems, and worsened snoring and sleep apnea. They can also cause allergic reactions, confusion, and memory problems, especially in older adults, leading to an increased risk of falls, broken hips, and car accidents.
Sleeping pills can also lead to psychological dependence, and it is possible to develop a tolerance, requiring higher doses over time. This can result in withdrawal symptoms when attempting to quit, including rebound insomnia, with your insomnia potentially returning worse than before.
Additionally, long-term use of sleeping pills has been associated with more severe adverse effects, including poor memory, brain degeneration, Alzheimer's disease, and an increased risk of depression, particularly in patients with liver and kidney disease.
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Frequently asked questions
It is recommended that you consult a doctor, pharmacist, or nurse before stopping or changing any medication. The best way to quit sleeping pills is to gradually reduce the dose over several weeks or months, with the guidance of a doctor. This process is called "tapering off".
Withdrawal symptoms can include anxiety, dizziness, insomnia, an upset stomach, and shivering. These symptoms are similar to those that the sleeping pills were originally intended to treat, which can create a vicious cycle.
Yes, there are several alternatives to sleeping pills, including sleep therapies such as ultraviolet (UV) light therapy, orofacial therapy, and cognitive behavioural therapy (CBT). Creating good sleep hygiene habits, such as keeping your bedroom dark and cool, and not eating or drinking before bed, can also help improve sleep quality.
Over-the-counter sleeping pills can cause side effects such as drowsiness, constipation, muscle weakness, digestive problems, and worsened snoring and sleep apnea. They can also lead to dependency, with approximately 8 out of 10 people experiencing a hangover effect the day after taking the medication.
Over-the-counter sleeping pills often contain antihistamines, which treat allergies but can also cause drowsiness. Some common ingredients in antihistamines include diphenhydramine and doxylamine. Other natural supplements include melatonin and valerian, which promote sleep and relaxation, respectively.
