Evie Summers
Sleep is an essential part of our lives, and when sleep issues like insomnia occur, many people turn to over-the-counter sleep aids. These sleep aids are easily accessible and come in the form of medications and dietary supplements. While these over-the-counter sleep aids are generally considered safe when used as recommended, they are not without risks and side effects. This raises the question: Are over-the-counter sleeping pills safe?
| Characteristics | Values |
|---|---|
| Safety | It can be safe to take sleeping pills to help you fall asleep, but not every night |
| Side effects | Excessive drowsiness, problems with concentration, allergic reactions, muscle weakness, digestive problems, worsening of snoring and sleep apnea, rebound insomnia, sleep-induced injuries, impaired judgment and coordination, dizziness, forgetfulness |
| Overdose risk | Possible, especially when taken with other substances like opioids or alcohol |
| Dependence | Possible, with the development of tolerance and dependence leading to unintended results |
| Withdrawal | May cause worse insomnia and other symptoms when trying to stop |
| Pregnancy and breastfeeding | Pass to the fetus or baby |
| Age considerations | Older adults have special risks and should try non-drug treatments first; melatonin may be used for children with long-term sleep problems |
| Alternative treatments | Sleep hygiene practices, sleep therapies (UV light therapy, orofacial therapy, CBT), other medications (antidepressants, antipsychotics) |
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What You'll Learn
Side effects of sleeping pills
Sleeping pills can cause a range of side effects, some of which can be dangerous. The side effects vary depending on the medication and the individual taking it. Some common side effects of sleep medications include drowsiness, dizziness, impaired focus, and difficulty with movement and balance. Older adults may experience an increased risk of falls, broken hips, and car accidents due to these side effects.
Sleeping pills can also cause digestive problems, including constipation, diarrhoea, gas, heartburn, and nausea. They may worsen snoring and sleep apnea, and long-term use can lead to drug dependence and tolerance, requiring higher doses over time. This can result in addiction or accidental overdose, which can be deadly. Additionally, some people may experience a hangover effect the day after taking sleep medication, with symptoms such as muddled thinking, dizziness, and balance issues.
Prescription sleeping pills may cause parasomnia, a disruptive sleep disorder where individuals may sleepwalk, eat, talk, or even drive while unaware of their actions. They can also interfere with normal breathing and be dangerous for people with certain chronic lung problems such as asthma, emphysema, or COPD. Burning or tingling sensations in the hands, arms, feet, or legs are also possible side effects.
Sleeping pills can affect brain function and lead to memory issues, confusion, and long-term side effects such as depression, particularly in those with liver and kidney disease. They may also cause or worsen insomnia when discontinued, and users may not realise they are dependent on the pills until they abruptly quit, experiencing negative side effects that impact their daily lives.
It is important to consult a doctor before taking sleeping pills, especially if you have any health conditions, as they can advise on potential side effects and risks.
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Overdosing on sleeping pills
The physical signs of a sleeping pill overdose include extreme lethargy, abdominal pain, troubled breathing, and clumsiness. While the specific effects depend on the medication and dosage, an overdose can lead to death. In 2021, the National Institute on Drug Abuse (NIDA) reported approximately 12,500 drug overdose deaths involving benzodiazepines, a common type of sleeping pill.
To avoid overdosing on sleeping pills, it is crucial to follow the prescribed dosage and frequency. Additionally, individuals should refrain from mixing sleeping pills with other medications or substances, especially opioids or alcohol, as this can significantly increase the risk of overdose.
The frequent use of sleeping pills can lead to the development of tolerance and dependence, which may result in unintended consequences. Misuse of sleeping pills can begin long before an overdose occurs, with side effects such as impaired judgment and coordination leading to accidents and injuries. Therefore, it is important to be aware of the potential dangers associated with sleeping pills and to seek alternative treatments for insomnia whenever possible.
If you or someone you know is struggling with sleeping pill addiction or misuse, it is important to seek professional help. Drug rehab centers and expert teams are available to provide guidance and support to help individuals regain control of their lives.
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Safe alternatives to sleeping pills
Sleeping pills can have side effects and should not be used long-term. Over-the-counter and prescription sleeping pills can cause constipation or diarrhoea, muscle weakness, digestive problems, and can worsen snoring and sleep apnea. When taken nightly, the body can become dependent on them, and when you stop taking them, your insomnia may return worse than before, in what is known as rebound insomnia. There is also a risk of overdose, especially if mixed with other sedatives or alcohol.
Glycine
Glycine is an amino acid that can be purchased in pill form or as a powder that can be diluted in water. Studies have shown that glycine can reduce fatigue and daytime sleepiness. Taking up to 0.8 grams per kilogram of body weight per day appears to be safe, although more studies are needed. You can also increase your glycine intake by consuming bone broth, meat, eggs, poultry, and fish.
Magnesium
Magnesium is a mineral that is important for brain function and heart health. It can help quiet the mind and body, making it easier to fall asleep. Magnesium may also help regulate melatonin production.
Valerian Root
Valerian is an herb native to Asia and Europe. Its root is used as a natural treatment for symptoms of anxiety, depression, and menopause. It is also used as a sleep-promoting herbal supplement, although studies on its effectiveness are inconsistent. Short-term intake of valerian root appears to be safe for adults, although the long-term effects are uncertain.
Lavender
Lavender is a natural sleep aid that can help you get a good night's rest.
Cannabidiol (CBD)
CBD is a compound derived from hemp that is featured in many products, including oils and capsules. It contains low amounts of tetrahydrocannabinol (THC), the psychoactive compound in cannabis, so it doesn't cause the same high as other cannabis products.
If you are considering taking any sleep aids, it is important to consult with your healthcare provider first, especially if you are pregnant, breastfeeding, or giving the medication to a child.
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Sleeping pills and alcohol
Over-the-counter and prescription sleeping pills can cause side effects such as constipation, diarrhoea, muscle weakness, digestive problems, worsened snoring and sleep apnea. When taken night after night, the body may become dependent on sleeping pills, leading to rebound insomnia when the medication is stopped. Mixing sleeping pills with other sedatives, opioids, or alcohol can increase the risk of overdose and cause side effects such as drowsiness, impaired motor control, lowered blood pressure, memory problems, and slowed heart rate and breathing.
Alcohol is a depressant and can have negative impacts on individuals with anxiety or depression. Combining alcohol with sleeping pills can increase the sedative effects of both substances, leading to serious health risks. The concurrent use of alcohol and sleeping pills can also result in more severe or complicated withdrawal symptoms when attempts are made to quit. Therefore, it is generally advised to avoid mixing alcohol with sleeping pills.
If you are experiencing difficulty sleeping, it is recommended to consult with your doctor or healthcare provider before taking any over-the-counter or prescription medications. They can advise you on the safe use of sleeping pills and help you explore alternative treatments or therapies to improve your sleep. It is important to follow the instructions provided by your healthcare provider to minimize the risk of side effects and dependence on sleeping pills.
Additionally, if you or someone you know is struggling with addiction to alcohol or sleeping pills, it is crucial to seek professional help. Treatment programs, such as those offered by American Addiction Centers (AAC), can provide comprehensive care, including medical detox, mental health support, rebound insomnia treatment, therapy, and relapse prevention skills training. These programs can guide individuals through the recovery process and help them develop healthier coping mechanisms.
In summary, while sleeping pills can be effective in treating insomnia, it is important to use them cautiously and under the guidance of a healthcare professional. Mixing sleeping pills with alcohol can be dangerous and should be avoided. If you are experiencing sleep disturbances, there are alternative approaches, such as relaxation techniques, cognitive behavioral therapy, and addressing underlying anxiety or depression, that can help improve your sleep quality without risking the negative consequences of combining alcohol and sleeping pills.
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Sleeping pills for children
Sleeping pills are not recommended for children, and there are currently no prescription sleep medicines available for them. Sleep medicines can have side effects, and even herbal or 'natural' remedies can cause adverse reactions.
Some parents give their children over-the-counter antihistamines to help them sleep. However, these medicines are not approved for sleep purposes and carry a risk of overdosing. Benadryl, for example, is not approved for use as a children's sleep aid and can cause hyperactivity in 10-15% of children. It can also lead to life-threatening side effects in children under two. Melatonin is another over-the-counter option that is sometimes recommended by doctors, but it is not regulated by the FDA, and its side effects are not fully known.
If your child is struggling to sleep, it is best to try sleep and lifestyle changes first. This includes creating a consistent sleep schedule and regulating melatonin through light exposure. If these changes do not help, consult your doctor, who may refer your child to a counsellor or sleep physician.
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Frequently asked questions
Common side effects of taking over-the-counter sleeping pills include constipation or diarrhoea, muscle weakness, digestive problems, and worsened snoring and sleep apnea. Other side effects include drowsiness, dizziness, forgetfulness, and impaired concentration.
No, sleeping pills are not recommended for long-term use due to their potential side effects and the risk of developing a tolerance and dependence. It is important to consult a healthcare provider before taking sleeping pills, especially for extended periods.
Yes, it is possible to overdose on sleeping pills, especially if taken in higher doses than prescribed or in combination with other substances like opioids or alcohol. Overdose can lead to unintended consequences and even be life-threatening.
Over-the-counter sleeping pills should be used with caution, especially in individuals with other medical conditions or those taking other medications. Pregnant or breastfeeding individuals, children, and older adults should consult a healthcare provider before taking sleeping pills, as there may be safer alternatives.
