Evie Summers
Sleeping pills are prescription medications containing tranquilizers that help treat insomnia, restless sleep, or difficulty falling asleep. While they can be effective in the short term, they are not a good option for longstanding insomnia as they do not treat the underlying cause of the condition. Sleeping pills can also lead to dependency, and it is important to exercise caution when taking them. If you are considering taking sleeping pills, it is important to consult a healthcare professional and follow their instructions carefully.
| Characteristics | Values |
|---|---|
| Purpose | To help people fall asleep or stay asleep |
| Use | Short-term only |
| Effectiveness | Limited |
| Side effects | Hangover effect, constipation, diarrhoea, muscle weakness, digestive problems, worsening snoring and sleep apnea, rebound insomnia, poor memory, brain degeneration, risk of accidental falls, respiratory depression, dependence, drug tolerance |
| Safety | Do not mix with alcohol, do not take someone else's sleeping pills, do not give to children without consulting a doctor, do not take during pregnancy or breastfeeding |
| Alternatives | Cognitive behavioural therapy (CBT), behavioural changes, reducing caffeine intake, quitting smoking, meditation |
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What You'll Learn
Sleeping pill side effects
Sleeping pills can have a variety of side effects, and it's important to understand how they work and what side effects to expect. The most common side effects include drowsiness, difficulty with movement, impaired focus, and memory issues the next day. Other side effects may include:
- Dry mouth
- Headaches
- Heartburn
- Digestive problems
- Appetite changes
- Tingling sensations in the hands, arms, feet, or legs
- Balance problems and dizziness
- Muscle weakness
- Shaking or tremors
- Sleepwalking
- Sleep talking
- Sleep eating
- Sleep driving
- Nightmares
- Night terrors
- Teeth grinding
Sleeping pills can also cause psychological and physical dependence, with withdrawal symptoms such as restlessness, anxiety, shivering, nausea, and rebound insomnia. It's important to consult a doctor if you experience any severe side effects and to take the medication exactly as prescribed to avoid harmful effects.
Additionally, combining sleeping pills with other medications, such as antihistamines, antidepressants, or alcohol, can lead to excessive drowsiness and increased risk of injuries. It is crucial to discuss with a healthcare provider before taking sleeping pills to ensure they are safe for your specific circumstances.
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Short-term use
Sleeping pills are generally not recommended for long-term use due to the risk of dependency and other side effects. Instead, they are typically prescribed for short-term relief from sleep issues. Before taking any sleeping pills, it is important to consult a healthcare provider, especially if you are taking other medications or have health conditions such as high blood pressure or liver problems.
When used appropriately, sleeping pills can help with falling asleep, staying asleep, and improving sleep quality. They are particularly useful for those with sleep disorders, insomnia, or those who wake up in the middle of the night and struggle to fall back asleep. It is recommended to practice good sleep hygiene habits alongside taking sleeping pills, such as maintaining a consistent sleep schedule, limiting caffeine and alcohol intake, and creating a relaxing sleep environment.
Sleeping pills are typically taken shortly before bedtime, as they generally start working within 20 to 30 minutes. It is important to get into bed after taking them, as there is a risk of feeling unsteady once they take effect. Additionally, it is crucial to avoid alcohol consumption while taking sleeping pills, as this combination can lead to excessive drowsiness and even increase the risk of death.
Different types of sleeping pills have varying active ingredients and mechanisms of action. Some common types include benzodiazepines, barbiturates, Z-drugs, and antihistamines. Benzodiazepines, such as temazepam, are the most common prescription sleeping pills. They slow down brain and body functions, making you feel relaxed and helping you fall asleep. However, they are typically recommended for short-term use, often for less than four weeks, due to their potential for addiction and side effects such as dizziness and fatigue.
Z-drugs, such as zolpidem (Ambien) and eszopiclone (Lunesta), have a similar effect on the body as benzodiazepines but are also recommended for short-term use only. Antihistamines, commonly found in over-the-counter sleeping pills, can cause drowsiness as a side effect and are not intended for long-term sleep aid. It is important to follow the instructions provided with over-the-counter medications and consult a healthcare professional if needed.
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Safety precautions
When taking sleeping tablets, it's important to follow safety precautions to ensure they are used effectively and to minimise any potential risks. Here are some essential safety guidelines to keep in mind:
Consult a Healthcare Professional
Before taking any sleeping tablets, it's crucial to consult your healthcare provider. Discuss your sleep issues and any underlying health conditions with your doctor, who can advise you on the most suitable treatment options. They will assess your individual needs and recommend the safest course of action, which may or may not include sleeping tablets.
Short-Term Use
Sleeping tablets are generally intended for short-term use. They are typically recommended for dealing with temporary sleep problems caused by stressful life events, jet lag, or similar disruptions. Sleeping tablets are not usually a long-term solution due to the risk of dependence and side effects.
Avoid Mixing with Other Substances
Do not mix sleeping tablets with alcohol or other sedatives. Mixing these substances can lead to a potential overdose and increase the risk of dangerous side effects. It is also important to avoid large meals, caffeine, and smoking close to bedtime, as these can interfere with the effectiveness of the tablets and impact your sleep quality.
Practice Good Sleep Hygiene
Good sleep hygiene involves creating a conducive sleep environment, maintaining a consistent sleep schedule, and controlling factors like noise and temperature. Avoid stimulating activities, bright screens, and excessive noise before bedtime. Engage in relaxing activities such as reading, listening to soothing music, or meditation to prepare your mind and body for sleep.
Understand Side Effects and Risks
Sleeping tablets can have various side effects, including excessive drowsiness, concentration problems, and allergic reactions. Older adults are more susceptible to side effects, including confusion, memory issues, and balance problems, which can increase the risk of falls and injuries. Additionally, some sleeping tablets can lead to parasomnia, causing disruptive behaviours while still partially asleep, such as sleepwalking or eating.
Safe Discontinuation
If you have been taking sleeping tablets for an extended period, consult your healthcare provider before stopping. They can guide you on safely tapering off the medication to minimise withdrawal effects and reduce the risk of rebound insomnia. It may take months to stop taking sleeping tablets safely, so patience and professional guidance are essential.
Remember, always follow the instructions provided by your healthcare professional and read the package insert for specific information about your medication.
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Natural alternatives
There are several natural alternatives to sleeping tablets that can help you sleep better. Here are some options:
Melatonin
Melatonin is a hormone produced by the body that signals to your brain that it is time to sleep. Melatonin supplements have become a popular sleep aid, and studies have shown that they can improve sleep quality and reduce the time it takes to fall asleep. Melatonin is influenced by the time of day, with levels rising in the evening and falling in the morning. It is also triggered by reduced light exposure. However, exposure to unnatural light, such as from phones or laptops, can prevent the release of melatonin. While melatonin supplements are available over the counter, it is important to note that they are not regulated by the FDA, and dosages may vary across manufacturers. Most studies suggest taking 3 to 10 milligrams of melatonin before bedtime.
Magnesium
Magnesium is a mineral that can be taken as a supplement or found naturally in certain foods, such as fish, legumes, soy, green leafy vegetables, and nuts and seeds. It has been suggested that magnesium may improve sleep quality by reducing stress. While some studies have shown mixed results, magnesium is generally well-tolerated, and side effects are rare due to the kidneys' ability to filter out excess magnesium. However, it is important not to exceed the recommended dosage, as large doses can lead to adverse effects.
Valerian Root
Valerian is an herb native to Asia and Europe, and its root is commonly used as a natural treatment for symptoms of anxiety, depression, and menopause. It has also been used as a sleep-promoting supplement, although study results are inconsistent. Some studies have shown that valerian root can improve sleep quality, latency, and duration, especially in individuals who have undergone heart surgery or hemodialysis. However, most of the improvements observed in these studies were subjective.
Chamomile
Chamomile is a herb commonly used to treat insomnia and is considered safe by the FDA, with no known side effects. Chamomile tea is a popular choice, as it is associated with a rise in glycine, an amino acid that helps relax muscles and nerves while acting as a mild sedative. To prepare chamomile tea, bring water to a boil and add two to three tea bags or the equivalent of loose-leaf tea. Cover and brew for about ten minutes. Alternatively, chamomile oil can be splashed on your pillow for a soothing effect. However, caution is advised for those with pollen allergies, as chamomile can induce strong reactions.
Other Alternatives
Other natural alternatives to sleeping tablets include acupuncture, which has been shown to improve sleep quality in people with insomnia, and meditation or mindfulness practices, which can help slow heart rate and reduce stress and anxiety, leading to better sleep. Additionally, improving sleep hygiene, such as maintaining a consistent sleep schedule, avoiding unnatural light before bed, and reducing caffeine intake, can also promote better sleep.
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Dependency and withdrawal
Sleeping pills are generally intended for short-term use and can lead to dependence if used for too long or at too high a dose. Dependency can develop in just a few weeks, but it is common for people to take these medications for several months or even years. Women, especially older women, are more likely to use sleeping pills.
Dependence on sleeping pills can lead to withdrawal symptoms when trying to stop taking them. These symptoms can be both physical and psychological. Physical withdrawal symptoms include anxiety, sweating, tremors, rapid heartbeat, high blood pressure, hallucinations, and sleep disturbances. Psychological dependence involves a strong emotional or mental desire to use sleeping pills, often leading to compulsive behaviours to obtain and consume the medication. This type of dependence is characterised by cravings and preoccupation with obtaining sleeping pills, even when facing negative consequences in one's personal and professional life.
Withdrawal symptoms can be distressing and may lead to a vicious cycle of relapse. To avoid this, it is recommended to gradually reduce the dose over several weeks or months, with the guidance of a doctor. Brief, motivating contacts with doctors, therapeutic support, and behavioural therapy can also help during this process.
It is important to consult a healthcare provider before starting any sleep medication and to be aware of the potential for dependence and associated risks. Sleeping pills should be used in conjunction with good sleep hygiene practices and, where necessary, cognitive behavioural therapy.
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Frequently asked questions
Sleeping tablets are prescription medications containing tranquilizers to help treat insomnia, restless sleep, or difficulty falling asleep. They are designed to help you fall asleep or stay asleep.
Sleeping tablets can have several side effects, including constipation or diarrhoea, muscle weakness, digestive problems, worsening snoring and sleep apnea, and a hangover effect the day after taking them. Long-term use can lead to dependency, drug tolerance, poor memory, brain degeneration, and an increased risk of Alzheimer's disease and depression.
Yes, it is important to consult your doctor or pharmacist before taking sleeping tablets, especially if you have any other health conditions or are taking other medications. Sleeping tablets should be used with caution and are generally recommended for short-term use only. They should not be taken with alcohol, and it is important to follow the prescribed dosage.
There are several alternative approaches to improve sleep without medication. These include practising good sleep hygiene, such as maintaining a consistent sleep schedule and creating a distraction-free bedroom environment. Additionally, behavioural changes such as reducing caffeine and alcohol intake, quitting smoking, and incorporating relaxing activities before bed can also improve sleep quality. Cognitive behavioural therapy (CBT) is another effective tool for improving sleep and treating insomnia.
