Gina Johnson
Sleep is an essential part of our lives, and for those who struggle with it, sleeping pills can be a solution. Sleeping pills are available over the counter, as natural supplements, or by prescription. While they can help treat insomnia by making you feel drowsy and relaxed, they also come with side effects and risks. The choice of a strong sleeping pill should be tailored to individual circumstances, and it's important to consult a healthcare provider before starting any sleep aid. This article will explore the different types of sleeping pills available, their effectiveness, and potential risks to help you understand what makes a great sleeping pill.
| Characteristics | Values |
|---|---|
| Effectiveness | Should help treat insomnia by making the user feel drowsy and relaxed |
| Safety | Should have minimal side effects and low risk of misuse or dependence |
| Speed | Should act within 15-30 minutes |
| Duration | Should last 6-8 hours |
| Taste | Should not leave a bitter taste |
| Aftertaste | Should not cause grogginess |
| Availability | Should be easily available over the counter or by prescription |
| Dosage | Should have a low starting dose with the option to increase |
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What You'll Learn
Natural sleep aids
Sleeping pills can help treat insomnia by making you feel drowsy and relaxed. However, they can have side effects, and you shouldn't use them long term. Natural sleep aids are a great alternative to sleeping pills as they tend to have fewer side effects and are not addictive.
Melatonin
Melatonin is a hormone that is naturally produced by the body. It is triggered by the body's response to reduced light exposure, which should naturally happen at night. However, exposure to unnatural light from phones, laptops, or TVs can prevent its release, making it hard to fall asleep. Melatonin supplements have become a popular sleep aid, and studies have shown that they improve sleep quality. They are available over the counter at your local pharmacy. However, melatonin supplements are not regulated by the FDA, so the per-pill dosages and ingredients may differ between manufacturers. Melatonin can also reduce the effectiveness of some medications and cause unwanted side effects when combined with others. It may not be recommended for people who have received organ transplants, experience depression, or have a bleeding or seizure disorder.
Valerian
Valerian is an herb that is supposed to aid relaxation and sleep. It is available as a supplement and can be purchased over the counter.
Cannabinoids
Cannabinoids are compounds found in the cannabis plant. They have been found to help people fall asleep, stay asleep, and enjoy higher-quality sleep. Marijuana, a drug created from the cannabis plant, is often reported to make it easier to fall asleep. Cannabinoids that have been found to help with sleep include delta-tetra-hydrocannabinol (THC) and cannabidiol (CBD). However, marijuana and THC products can be addictive, and withdrawal from them can aggravate sleep problems. CBD is also not recommended for people who are pregnant or nursing due to limited research on its long-term safety.
Other natural sleep aids
Other natural sleep aids include lavender and magnesium. Some drinks that can help improve sleep include warm milk, chamomile tea, and tart cherry juice. It is also recommended to avoid looking at your phone or turning on the lights if you wake up at night, as the light from your phone can interfere with your sleep. You should also sleep in layers to adjust your bedtime temperature as needed.
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Prescription sleeping pills
Sleeping pills are used to treat insomnia by making you feel drowsy and relaxed. While there are over-the-counter (OTC) options available, prescription sleeping pills are stronger. They are typically recommended for short-term relief, as they are not a cure for insomnia and carry a risk of dependence and addiction.
Types of Prescription Sleeping Pills
- Benzodiazepines (benzos): These stimulate a chemical in the brain called GABA, leading to sedation, muscle relaxation, and reduced anxiety. They can be addictive, so they are usually prescribed for short periods.
- Z-drugs: Zolpidem (Ambien) and eszopiclone (Lunesta) are part of the Z-drug family, which slow brain activity. They are more commonly prescribed than benzodiazepines and carry a risk of misuse and dependency. They can also cause a "hangover effect", with people feeling drowsy and experiencing muddled thinking and dizziness the next day.
- Doxepin: This sleep aid, branded as Silenor, can be prescribed for up to three months to help people fall and stay asleep. It may cause central nervous system depression, so it is not recommended for those taking certain antidepressants or people with glaucoma or urinary retention.
- Ramelteon (Rozerem): This medication promotes sleep by affecting melatonin receptors and positively impacting circadian rhythms. It is not a controlled substance and has a low risk of misuse or dependency. However, it can cause allergic reactions and other side effects.
- Estazolam (Prosom): This drug can be prescribed for the short-term treatment of insomnia to help with falling and staying asleep. However, it carries a risk of misuse and dependency.
Precautions
Sleeping pills can cause a range of side effects, including constipation, diarrhoea, and muscle weakness. They can also lead to parasomnia, a disruptive sleep disorder where people may sleepwalk, eat, or even drive without being fully awake. It is important not to mix sleeping pills with other sedatives or alcohol due to the risk of overdose. Before taking any sleep medication, consult your healthcare provider, especially if you are pregnant, nursing, or taking other medications.
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Over-the-counter sleep aids
Over-the-counter (OTC) sleep aids are easily accessible and can help with occasional insomnia and temporary sleep problems. However, they are not a long-term solution, and you should consult your healthcare provider before taking them as they can interfere with other medications or make health conditions worse. OTC sleep aids commonly contain diphenhydramine or doxylamine, which are antihistamines that can cause drowsiness. Other side effects may include dry mouth, blurred vision, and fatigue. Melatonin and cannabidiol (CBD) are common ingredients in "natural" OTC sleep aids. Melatonin is a hormone naturally produced by the body to promote sleep, while CBD can cause side effects such as fatigue, diarrhoea, and low appetite.
Some of the top-ranked OTC sleep aids by pharmacists include Unisom, Tylenol PM, and Vicks ZzzQuil. Nature Made and Nature's Bounty are also recognised as leading brands for natural sleep aids. Doxylamine (Unisom SleepTabs) is an antihistamine that works similarly to diphenhydramine and is available over the counter as a tablet, oral liquid, or chewable tablet. Melatonin products may be helpful for people experiencing jet lag or difficulty falling asleep at a normal time. Ramelteon (Rozerem) is a melatonin antagonist that may help a person fall asleep and is prescribed for longer-term use.
It is important to note that OTC sleep aids should not be mixed with alcohol or prescription drugs. While they can be helpful for occasional sleep problems, they should not be relied upon as a long-term solution. If you are experiencing persistent sleep issues, it is recommended to consult a healthcare professional for guidance and to develop a treatment plan that is right for you.
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Side effects
Sleeping pills can cause a range of side effects, from mild to severe. It is important to note that sleeping pills should not be used long-term due to the potential for dependency and the risk of adverse health effects.
Short-term side effects may include:
- Dizziness
- Fatigue
- Irritability
- Daytime drowsiness
- Muddled thinking
- Balance problems
- Headache
- Dry mouth
- Constipation or diarrhea
- Muscle weakness
- Digestive problems (e.g., gas, heartburn, nausea)
- Worsening of snoring and sleep apnea
- Allergic reactions
Long-term side effects may include:
- Dependency and drug tolerance
- Poor memory
- Brain degeneration
- Alzheimer's disease
- Depression
- Risk of accidental falls
- Respiratory depression during sleep, which may lead to death
Additionally, certain sleeping pills may cause parasomnia, a disruptive sleep disorder where individuals may sleepwalk, eat, take medications, talk, or even drive while mostly asleep. This can have dangerous consequences.
It is always recommended to consult a healthcare professional before taking any sleep aid to ensure the safest option for your individual circumstances.
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Non-drug therapies
While sleeping pills can help you get some sleep, they can have side effects and are not recommended for long-term use. Instead, non-drug therapies can be effective in treating insomnia, especially cognitive behavioral therapy for insomnia (CBT-I). CBT-I is a multi-component treatment that targets behavioral, cognitive, and physiological factors contributing to insomnia. It can be delivered in different formats, including face-to-face individual or group therapy, as well as guided or unguided digital self-help formats. Research has shown that CBT-I is effective in improving sleep in a wide range of populations, with positive outcomes reported in 70 to 80% of participants with chronic insomnia.
Other non-drug therapies for insomnia include:
- Keeping your bedroom cool: The ideal temperature for your thermostat is between 65 and 72 degrees Fahrenheit.
- Reducing light exposure: The light from smartphones and other electronic devices can interfere with sleep. If you need to get up at night, use a flashlight instead of turning on the lights.
- Drinking warm milk, chamomile tea, or tart cherry juice: These drinks are believed to contain chemicals that promote sleepiness and help with the sleep-wake transition.
- Taking melatonin supplements: Melatonin is a hormone that is naturally released by the brain a few hours before we feel sleepy. However, exposure to unnatural light can prevent its release. Melatonin supplements are available over the counter but should be purchased from a reputable source, as they are not regulated by the FDA.
- Practicing relaxation techniques: Relaxation techniques such as meditation or deep breathing can help calm the mind and body, making it easier to fall asleep.
- Changing sleep behaviors: For children and older adults, changing sleep behaviors is often the best way to improve sleep. This can include establishing a consistent sleep schedule, creating a relaxing bedtime routine, and avoiding screen time before bed.
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Frequently asked questions
Sleeping pills are medications that treat insomnia by making you feel drowsy and relaxed. They can be bought over the counter or with a prescription.
Over-the-counter sleeping pills include antihistamines like diphenhydramine and doxylamine. Melatonin, valerian, and other natural supplements are also available without a prescription.
Prescription sleeping pills include doxepin (Silenor), zolpidem, zopiclone, temazepam, suvorexant, lemborexant, estazolam (Prosom), Lunesta, and Ramelteon (Rozerem). Some antidepressants and benzodiazepines can also be prescribed for insomnia.
Sleeping pills can cause side effects such as daytime drowsiness, confusion, memory issues, and sleepwalking. They may also lead to dependence, especially with long-term use. It is important to consult a healthcare professional before taking any sleep medication to understand the risks and ensure safe use.
