Colin Snow
Sleeping pills are a common solution for those who struggle with sleep disorders, insomnia, or restless sleep. While they can be effective in aiding sleep, they often come with side effects such as constipation, muscle weakness, and, most notably, drowsiness and fatigue that persist into the following day. This lingering sleepiness can impact your daily life, including your work, daily tasks, and even your ability to drive safely. To combat this, it is recommended to gradually reduce your sleeping pill dosage under medical supervision and explore alternative treatments like cognitive behavioural therapy (CBT) or natural sleep aids like melatonin. Maintaining healthy sleep habits and limiting substances that cause tiredness can also help shake off that sleepy feeling.
| Characteristics | Values |
|---|---|
| Side effects | Confusion, constipation, muscle weakness, digestive problems, worsened snoring and sleep apnea, dependence, withdrawal symptoms |
| Alternatives | Natural sleep aids like melatonin, valerian supplements, cognitive behavioral therapy (CBT), non-benzodiazepine (Non-BZD) or Z-drugs |
| Precautions | Avoid long-term use, limit over-the-counter drugs with drowsiness side effects, limit alcohol, consult a doctor or pharmacist |
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What You'll Learn
Limit over-the-counter drugs and other substances that cause drowsiness
To shake off the sleepiness caused by a sleeping pill, it is important to first understand the causes and then take appropriate action. Sleeping pills can cause side effects such as constipation, muscle weakness, dizziness, and balance problems, with approximately 8 out of 10 people experiencing a hangover effect the day after taking them. It is also important to note that over-the-counter and prescription sleeping pills can lead to dependence, and stopping them may result in worsened insomnia.
To counter the drowsiness caused by sleeping pills and other substances, it is advisable to limit the consumption of certain over-the-counter drugs and substances that are known to induce sleepiness. Here are some recommendations to consider:
- Antihistamines: Allergy medications like antihistamines, commonly found in sleep aids and allergy treatments, can cause drowsiness. Older first-generation antihistamines are more likely to make you tired. Examples include brompheniramine (Bromfed, Dimetapp), diphenhydramine, hydroxyzine (Vistaril, Atarax), and meclizine (Antivert). If you need to take antihistamines, consider switching to less drowsy options, such as Zyrtec.
- Antidepressants: Certain types of antidepressants, known as tricyclics, can induce sleepiness. Examples include amitriptyline (Elavil, Vanatrip), doxepin (Silenor, Sinequan), imipramine (Tofranil, Tofranil PM), and trimipramine (Surmontil).
- Antiemetics: Drugs used to control nausea and vomiting can also make you drowsy.
- Antipsychotics and Anticonvulsants: These medications are used to treat seizures, certain mental health conditions, and depression. Examples of anticonvulsants that may cause drowsiness include carbamazepine (Tegretol/Tegretol XR/Carbatrol), phenobarbital, phenytoin (Dilantin, Phenytek), topiramate (Topamax), and valproic acid (Depakene, Depakote).
- Beta-blockers: These are commonly prescribed for heart conditions, such as high blood pressure and irregular heart rate. They can also be used to prevent migraines and control tremors. Examples include atenolol (Tenormin), metoprolol tartrate (Lopressor), metoprolol succinate (Toprol XL), and propranolol hydrochloride (Inderal). Beta-blockers work by slowing down your heart rate, which can make you feel tired.
- Benzodiazepines: These are widely prescribed medications used to treat anxiety and insomnia. Examples include alprazolam (Xanax), clonazepam (Klonopin), diazepam (Valium), and lorazepam (Ativan). They can cause drowsiness or weakness for a few hours to several days, depending on the specific medication.
- Alcohol and Other Substances: Limit your consumption of alcohol and other substances that can cause tiredness. Alcohol can interfere with your sleep quality and contribute to daytime drowsiness.
Remember, it is always advisable to consult your doctor or pharmacist before starting, stopping, or changing any medication. They can provide personalized advice and suggest alternative treatments or non-drowsy versions of the medications you are currently taking. Additionally, if you are experiencing persistent or severe drowsiness, it may be beneficial to explore non-drug therapies, such as cognitive-behavioral therapy (CBT), to improve your sleep quality.
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Talk to your pharmacist about taking medication at night
Sleepiness and drowsiness are common side effects of many medications, including sleeping pills. If you are taking sleeping pills and experiencing sleepiness during the day, it is important to talk to your pharmacist or healthcare provider about your medication.
Firstly, it is important to note that sleeping pills are not recommended for long-term use. If you have been taking sleeping pills for a while, your body may have become dependent on them, and you should not stop taking them suddenly. Withdrawal symptoms can occur, including trouble sleeping, restlessness, anxiety, shivering, dizziness, and feeling faint. These symptoms can start within a few hours or even weeks after stopping the medication. Therefore, it is important to gradually reduce the dose over time, with the guidance of a doctor, and seek psychological or therapeutic support if needed.
However, if you have only recently started taking sleeping pills and are experiencing daytime sleepiness, talk to your pharmacist about adjusting the timing of your medication. It may be possible to take your medication at night, just before you go to bed, to minimize feelings of sleepiness during the day. This way, you can still benefit from the effects of the sleeping pills without them interfering with your daily activities.
Additionally, your pharmacist may also advise you to limit or avoid certain over-the-counter drugs and substances that can cause tiredness. For example, many over-the-counter medications for insomnia, allergies, nausea, vomiting, or diarrhea can cause drowsiness. Alcohol and other substances can also contribute to feelings of sleepiness, so it is important to discuss your overall medication and substance use with your pharmacist to find the best solution for managing your sleep and overall health.
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Try non-drug therapies like CBT
If you're feeling sleepy during the day due to sleeping pills, you may want to consider non-drug therapies such as cognitive behavioural therapy (CBT). CBT is considered the most successful form of psychological support for those looking to stop taking sleeping pills and sedatives.
CBT for insomnia (CBT-I) is a short, structured, and evidence-based approach to improving sleep quality. It focuses on exploring the connection between thoughts, feelings, behaviours, and sleep. During CBT-I, a trained provider will help you identify thoughts, feelings, and behaviours that may be contributing to insomnia.
The first step in CBT-I is to identify the underlying causes of insomnia. This may involve keeping a sleep diary for a couple of weeks to help identify patterns of thoughts, behaviours, stressors, etc., that could be affecting your sleep. After identifying these factors, you can begin implementing strategies to improve your sleep.
CBT-I includes various techniques such as stimulus control, sleep hygiene, sleep restriction, relaxation training, and cognitive therapy. Relaxation training involves practices like hypnosis, guided imagery, and meditation, which can help reduce racing thoughts and tension before bed. Sleep restriction gradually reduces the time spent in bed until it matches the amount of sleep you typically get, helping to establish a healthy sleep routine.
CBT-I can be particularly effective for those with psychiatric mood disorders, such as major depressive disorder (MDD) and post-traumatic stress disorder (PTSD), which are often intertwined with sleep disorders. It can also be beneficial for older adults, with stimulus control and sleep restriction showing effective results in this demographic.
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Gradually reduce sleeping pill dosage over time
Sleeping pills are typically used to treat insomnia, restless sleep, or difficulty falling asleep. While they can be effective in the short term, long-term use is not recommended due to potential side effects and the risk of dependency. One common side effect of sleeping pills is drowsiness or sleepiness during the day, which can interfere with daily activities and impact your quality of life.
If you are experiencing drowsiness from sleeping pills, it is important to address this side effect. Here are some suggestions to shake off that sleepy feeling:
- Consult your doctor: Before making any changes to your medication, it is crucial to seek medical advice. Your doctor can guide you in gradually reducing the dosage safely and effectively. They will consider your specific circumstances, such as the type of sleeping pill you are taking, the dosage, and the duration of your usage.
- Create a tapering schedule: Work with your healthcare provider to develop a plan for slowly lowering your dosage over time. This gradual reduction helps your body adjust and minimizes withdrawal symptoms. The specific schedule will depend on your unique situation, and your doctor's expertise is essential in creating a safe and effective plan.
- Seek psychological or therapeutic support: Tapering off sleeping pills can be challenging, and you may experience symptoms such as anxiety or insomnia. Consider seeking psychological support or therapy to help you through this process. Cognitive behavioural therapy (CBT), for example, can provide you with tools to manage your sleep and address any underlying emotional or psychological factors contributing to your sleep difficulties.
- Explore alternative treatments: As you reduce your sleeping pill dosage, explore alternative therapies to improve your sleep. This may include natural remedies like melatonin or valerian supplements, which can aid in promoting sleep without the same level of side effects as prescription medications. Additionally, practising good sleep hygiene and maintaining a consistent sleep schedule can contribute to improving your sleep quality.
- Monitor for withdrawal symptoms: As you taper off sleeping pills, be aware of potential withdrawal symptoms, which may include trouble sleeping, restlessness, anxiety, shivering, and dizziness. These symptoms can vary depending on the specific drug you are taking. By gradually reducing the dosage, you can minimize the intensity of withdrawal symptoms and avoid a sudden discontinuation that could lead to a relapse.
- Patience and persistence: Gradually reducing your sleeping pill dosage takes time and commitment. Be patient with the process and persistent in following the tapering schedule provided by your healthcare provider. Remember that everyone's experience is unique, and it may take time for your body to adjust to the decreasing dosage.
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Avoid long-term use of sleeping pills
Sleeping pills are not recommended for long-term use due to their potential side effects and risk of dependency. Here are some reasons to avoid long-term use of sleeping pills:
Side Effects
Sleeping pills can cause various side effects, including excessive drowsiness, constipation, muscle weakness, digestive problems, dizziness, balance issues, and allergic reactions. Approximately 8 out of 10 people experience a hangover effect the day after taking sleep medicine, negatively impacting their daily functioning.
Dependency and Withdrawal
Sleeping pills can lead to dependency, especially when taken daily for an extended period. This means that when you stop taking them, your insomnia may return or even worsen. Additionally, stopping sleeping pills suddenly can result in withdrawal symptoms such as trouble sleeping, restlessness, anxiety, and dizziness. To avoid this, it is recommended to gradually reduce the dose under medical supervision.
Increased Mortality
Research has found that long-term use of certain sleeping pills, particularly benzodiazepines and anxiolytics (anti-anxiety medications), is associated with increased mortality. The risk of overdose is also present, especially with benzodiazepines.
Alternative Treatments
Sleeping pills are typically not a cure for insomnia but rather a short-term solution. Healthcare providers often recommend trying alternative treatments first, such as cognitive behavioural therapy (CBT), maintaining a consistent sleep schedule, or making changes to your sleeping environment. These approaches can improve sleep quality without the same risks associated with sleeping pills.
Safety Concerns
Sleeping pills can increase the risk of falls and injuries, especially in older adults, due to side effects like dizziness and balance issues. Combining sleeping pills with alcohol can further increase these risks and may even lead to death due to the combined effect of slowed breathing.
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Frequently asked questions
It is best to consult a doctor or medical professional for advice. However, some general recommendations include limiting over-the-counter drugs that cause drowsiness, limiting substances that cause tiredness (e.g. alcohol), and improving your sleep habits.
Sleeping pills can cause a range of side effects, including constipation, muscle weakness, digestive problems, and dizziness. Approximately 8 out of 10 people experience a hangover effect the day after taking sleep medicine, feeling drowsy and having muddled thinking.
Some non-drug therapies that can improve sleep include cognitive behavioural therapy (CBT), which involves talking with a psychotherapist or medical professional to learn positive thinking techniques and implement effective solutions. Natural sleep aids such as melatonin and valerian supplements can also help induce sleep.
It is recommended to gradually reduce the dose of sleeping pills with the guidance of a doctor. Withdrawal symptoms can occur when stopping sleeping pills, including trouble sleeping, restlessness, anxiety, and dizziness. Seeking psychological or therapeutic support can help manage the process of discontinuing sleeping pills.
