Colin Snow
Sleep is essential for good health, but many people experience sleep issues and resort to sleeping pills to treat insomnia. Sleeping pills are medications that can help you fall asleep and include prescription drugs and over-the-counter sleep aids. Prescription sleeping pills include benzodiazepines, Z-drugs, and suvorexant, while over-the-counter options include antihistamines, melatonin, L-tryptophan, and valerian. While these pills can help with sleep, they often have side effects and are not recommended for long-term use, as they can lead to dependency and other adverse effects. It is important to consult a healthcare provider before taking any sleep medication to ensure safe and effective use.
| Characteristics | Values |
|---|---|
| Type | Prescription, Over-the-counter |
| Examples | Benzodiazepines, Melatonin, Valerian, Z-drugs, Antihistamines, Chinese Herbal Medicine |
| Effect | Sedation, Muscle Relaxation, Reduced Anxiety, Slower Brain Activity, Calming Effect, Improved Sleep Quality |
| Usage | Short-term, Not Recommended for Children |
| Side Effects | Constipation, Muscle Weakness, Drowsiness, Confusion, Dizziness, Addiction, Dependency, Memory Issues, Brain Degeneration, Withdrawal Symptoms |
| Safety | May Cause Hangover Effect, Not Recommended for Long-term Insomnia, May Cause Parasomnia |
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What You'll Learn
Melatonin, a natural hormone that regulates sleep
Melatonin is a natural hormone that is produced by the pineal gland in response to darkness. It is a chemical messenger that plays a vital role in regulating the body's sleep-wake cycle, also known as the circadian rhythm. This 24-hour internal clock helps prepare your body for sleep by making you feel tired at the end of the day and promoting a restful night's sleep.
Supplemental melatonin is available as a synthetic version of this natural sleep hormone, known as exogenous melatonin. It has gained popularity as a sleep aid, with nearly two-thirds of American adults having tried it. Melatonin supplements can help reinforce your body's natural circadian rhythms and signal that it's time to sleep. Experts recommend taking a dose of 1 to 5 milligrams about 30 minutes before bedtime.
While melatonin can be beneficial for some people with sleep issues, it is not a cure-all. It is important to understand that melatonin supplements are not regulated by the FDA in the same way as prescription drugs, and there may be uncertainties about their effectiveness and potential side effects. Additionally, melatonin may stay active longer in older individuals, causing daytime drowsiness.
When considering melatonin for children, it is essential to proceed with caution. While it has been shown to help children with chronic sleep-onset insomnia fall asleep earlier and sleep longer, there are limited studies on its long-term effects on hormonal development. Always consult a healthcare provider before giving melatonin to children to ensure their safety and well-being.
Overall, melatonin is a natural hormone that plays a crucial role in regulating sleep. While supplemental melatonin can be a helpful sleep aid for some individuals, it is important to understand its limitations, potential side effects, and the importance of consulting a healthcare professional, especially for vulnerable populations like children and older adults.
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Valerian, a natural relaxant
There are a variety of medications that can be used as sleeping pills. However, it is important to remember that sleeping pills may help you sleep, but they do not treat the underlying cause of your insomnia. They can also have side effects, so it is recommended that they are not used long-term.
One natural alternative to prescription sleep medication is valerian, an herb native to Europe and parts of Asia. It has been used as a traditional medicine since ancient Greek and Roman times. Valerian root has a sedative effect on the brain and nervous system, promoting relaxation and sleep. It is likely safe to take valerian root by mouth in doses of 300-600 mg daily for up to 6 weeks. However, the safety of long-term use is unknown, and common side effects include dizziness, drowsiness, headache, stomach upset, mental dullness, and vivid dreams.
Valerian contains compounds called valerenic acid and valerenol, which can act on GABA receptors in the body. GABA is a chemical messenger that helps regulate nerve impulses in the nervous system and is one of the main neurotransmitters responsible for sleep regulation. Increasing the amount of GABA available in the body has a sedative effect. In addition, valerian may interact with receptors for serotonin and adenosine, chemicals that play important roles in the regulation of sleep and mood.
Preliminary research also suggests that valerian may have anti-anxiety and antidepressant effects. A 2021 study found that people undergoing hemodialysis experienced significant reductions in anxiety symptoms after taking 530 mg of valerian root one hour before bedtime for one month, compared to a placebo group. Limited evidence also suggests that valerian may help with chronic conditions characterized by anxious behaviors, such as obsessive-compulsive disorder (OCD).
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Prescription sleeping pills, e.g. Benzodiazepines
Benzodiazepines are a group of medicines sometimes used to treat anxiety, sleeping problems, and other disorders. They are widely prescribed and are the most common type of prescription sleeping pill. They work by stimulating a brain chemical called GABA, which leads to sedation, muscle relaxation, and reduced anxiety.
There are several types of benzodiazepines, including:
- Alprazolam (Xanax): Approved for treating anxiety disorders, panic disorder, and premenstrual dysphoric disorder.
- Quazepam (Doral): Approved to treat insomnia and sleep problems.
- Remimazolam (Byfavo): Approved for pre-anesthesia before surgeries and procedures.
- Temazepam (Restoril): Approved for treating insomnia.
- Triazolam (Halcion): Approved for treating insomnia.
- Diazepam: This can be prescribed to children in rare cases of anxiety or insomnia caused by fear or sleepwalking.
Benzodiazepines are generally recommended for short-term use, usually for less than four weeks. They can be addictive, and healthcare providers only prescribe them for short periods to lower the risk of substance use disorder. They may also cause side effects such as constipation, muscle weakness, and a "hangover" effect the next day, with feelings of drowsiness, dizziness, and balance problems.
Before taking benzodiazepines, it is important to consult a healthcare professional, especially if you have any other health conditions or are receiving other treatments. Drinking alcohol with benzodiazepines can increase their sedative effects and cause dangerous side effects.
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Antihistamines, though not intended as sleep aids
Antihistamines, such as diphenhydramine (ZzzQuil) and doxylamine (Unisom), or Promethazine, are sometimes taken without medical advice to help with insomnia. They are not sleeping pills, but anti-allergy medicines with the side effect of causing drowsiness. Antihistamines are not intended to be used as sleep aids and can cause serious harm to young children. They should never be given to children under two years of age, and some should not be used in children under six. Always follow the directions on the pack and consult a doctor or pharmacist for advice.
Antihistamines are available over the counter and are often used as sleep aids due to their sedative effects. However, it is important to note that they are not intended for this purpose and should not be relied upon as a long-term solution for insomnia. While antihistamines can help with occasional sleeplessness, they do not address the underlying causes of sleep issues. Additionally, they may not be safe for everyone, particularly those with certain health conditions or those taking other medications.
The use of antihistamines as sleep aids is controversial due to their potential side effects and safety concerns. While they can cause drowsiness, they may also lead to other unwanted side effects, such as dry mouth, blurred vision, and impaired coordination. Additionally, long-term use of antihistamines can result in tolerance and dependency, making it difficult to stop taking them. As with all medications, it is important to consult a healthcare professional before using antihistamines for sleep, especially if you are taking other medications or have any health concerns.
Furthermore, it is important to be cautious when using antihistamines as sleep aids, especially if taken with other sedatives or alcohol, as this can lead to dangerous interactions and side effects. Additionally, antihistamines may worsen existing health conditions, such as sleep apnea, a potentially life-threatening condition. Therefore, it is always advisable to consult a healthcare provider before taking antihistamines for sleep, especially if you have any pre-existing health conditions.
In summary, while antihistamines may be used by some individuals as a short-term solution for sleep difficulties, they are not intended as sleep aids and should not be relied upon as a long-term solution. It is important to remember that antihistamines are medications with potential side effects and safety concerns. Therefore, it is always advisable to consult a healthcare professional before taking antihistamines or any other medication for sleep.
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Chinese herbal medicine, overseen by a practitioner
Sleeping pills are medications that can help you fall asleep, but they are not recommended for long-term use due to potential side effects. If you have long-standing insomnia, sleeping pills are usually not a good option as they do not treat the underlying cause of your insomnia.
- Astragalus Root (Radix astragali): This herb is a staple in TCM remedies due to its numerous beneficial properties. It helps with heart balance and improves metabolism, hormonal balance, and overall health. By addressing these imbalances, Astragalus Root can promote more peaceful sleep.
- Goji Berries: Goji berries are used to treat ailments related to a deficiency in yin. They help clear internal heat, particularly in the liver, lungs, and kidneys. Goji berries are also a natural source of melatonin, a hormone that encourages sleep.
- Chrysanthemum: Chrysanthemum supplements and teas help restore balance in the liver, which can improve sleep quality.
- Suan-zao-ren-tang: This is the most commonly prescribed Chinese herbal formula for insomnia. It has been used to treat sleeplessness for centuries and is noted in the ancient Chinese book, "Synopsis of Prescriptions of the Golden Chamber," written by Chang Chung Ching (AD 150–219).
- Shou-wu-teng (Polygonum multiflorum): This is the most commonly prescribed single Chinese herb for insomnia.
- Acupuncture: While not a herbal remedy, acupuncture is another aspect of TCM that can help improve sleep. It does so by directly accessing and encouraging the flow of qi in the body, restoring balance to specific areas.
It is important to consult with a certified TCM practitioner who can diagnose your specific imbalances and recommend a natural solution tailored to your needs.
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Frequently asked questions
There are many different types of sleeping pills available, both over-the-counter and prescription. Some common prescription sleeping pills include benzodiazepines (e.g. temazepam), zopiclone, zolpidem, suvorexant, and eszopiclone (Lunesta). Over-the-counter options include antihistamines (e.g. diphenhydramine, doxylamine, promethazine), melatonin, L-tryptophan, and valerian.
Sleeping pills can have both short-term and long-term side effects. Short-term effects include feeling drowsy, muddled thinking, and dizziness the next day. Long-term use of sleeping pills can affect brain function, change the structure of sleep, and lead to dependency, drug tolerance, and other side effects such as poor memory, brain degeneration, and an increased risk of accidental falls.
Yes, valerian is a natural herb that has a calming effect on the nervous system and can promote better sleep. Melatonin is also a natural hormone that helps regulate sleep and wake patterns, and it is often prescribed to those with insomnia or unusual work schedules. Chinese herbal medicine may also be effective for sleep, but it's important to consult a qualified practitioner.
Yes, sleeping pills can be addictive and can lead to substance use disorders. Long-term users may not realize they are dependent on the pills until they try to quit, and withdrawal symptoms can include worsened insomnia. Benzodiazepines, in particular, carry a high risk of abuse, addiction, and dependence, and are therefore only recommended for short-term use.
There are several alternative methods to improve sleep quality before resorting to sleeping pills. These include keeping a sleep diary, making changes to your sleep environment, cognitive behavioral therapy, and creating healthy sleep habits by maintaining a consistent sleep schedule.
