Ashwin Lewis
Sleeping pills are medications that can help treat insomnia by making you feel drowsy and relaxed. While they can be effective, sleeping pills can also have side effects such as memory problems, falls, and even, in rare cases, death. It is therefore important to understand the risks and only use them in the short term. Several different types of sleep medications can treat insomnia, with some helping you fall asleep and others helping you stay asleep. Some sleep medications are available over the counter, while others require a prescription. It is always best to consult a healthcare professional before taking any sleep medication.
| Characteristics | Values |
|---|---|
| How they work | Sleeping pills make you feel drowsy and relaxed |
| Types | Sleeping pills, sleep aids, sleep medicines, tranquilizers, antihistamines, natural supplements, prescription medication, over-the-counter (OTC) medication, nondrug therapies |
| Side effects | Confusion, sleepiness during the day, parasomnia, memory problems, falls, risk of dependence and addiction, death |
| Risk factors | Age (older adults are more sensitive to sedative effects), potential for misuse, addiction, and dependence |
| Treatment | Cognitive behavioral therapy (CBT), melatonin, valerian supplements, trazodone, doxepin (Silenor), zaleplon (Sonata), sublingual zolpidem, eszopiclone (Lunesta), zolpidem (Ambien), triazolam (Halcion), clonazepam (Klonopin), ramelteon (Rozerem) |
| Availability | Over-the-counter (OTC), prescription, natural remedies |
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What You'll Learn
Natural sleep aids
While sleeping pills can be effective in treating insomnia, they can also have side effects and are not recommended for long-term use. Natural sleep aids, on the other hand, offer a gentler approach to improving sleep without the risk of dependency or addiction. Here are some natural remedies that may help you get a good night's sleep:
Melatonin: Melatonin is a hormone that is naturally released in the brain a few hours before we feel sleepy. However, exposure to unnatural light from electronic devices can interfere with its release, making it difficult to fall asleep. Melatonin is available as an over-the-counter supplement, but it's important to stick to one brand as the dosages and ingredients may vary.
Magnesium: Magnesium is a mineral that plays a crucial role in various bodily processes, including sleep. Most people obtain sufficient magnesium from their diets, as it is found in whole grains, avocados, bananas, nuts, seeds, beans, and milk. However, some individuals, especially older adults with insomnia, may benefit from magnesium supplements to enhance sleep quality.
Valerian Root: Valerian is a natural sedative that can be helpful for menopausal women experiencing hot flashes and insomnia. However, it may cause morning drowsiness and other side effects, including dizziness, upset stomach, and headaches. It should not be combined with alcohol or sedative medications.
CBD: Some studies suggest that CBD can act as a natural sleep aid, particularly for individuals with anxiety. It has been found to enhance sleep quality and reduce anxiety in a significant number of participants in certain studies. However, more research is needed to establish its long-term safety and effectiveness.
L-Theanine: L-Theanine is a safe and effective natural sleep aid for both adults and children with ADHD. It can improve sleep and behaviour without causing daytime sleepiness.
In addition to these supplements, there are other natural strategies to improve sleep:
- Consuming drinks like warm milk, chamomile tea, or tart cherry juice before bed.
- Maintaining a cool bedroom temperature, ideally between 65 and 72 degrees Fahrenheit.
- Minimizing exposure to light from electronic devices or using a flashlight instead of turning on bright lights during the night.
- Engaging in moderate aerobic exercise, which increases the amount of deep sleep you get, but avoiding vigorous workouts close to bedtime as they can release energizing endorphins.
Remember, it is always advisable to consult a healthcare professional before taking any sleep aid, natural or otherwise, to ensure it is suitable for your individual needs and safe for your specific health conditions.
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Prescription sleeping pills
While over-the-counter (OTC) sleeping pills are readily available, prescription sleeping pills are stronger and more effective at treating insomnia. However, they also carry a higher risk of side effects, misuse, and dependency. It is important to consult a doctor before starting any new prescription sleep medication. Doctors will typically only prescribe these medications for short-term relief, usually for a period of 7 to 10 days. This gives them time to assess whether there is an underlying cause for your insomnia.
Benzodiazepines are a commonly prescribed sedative for insomnia. Examples include triazolam (Halcion) and temazepam. These medications have the potential for dependency and misuse, so doctors do not recommend them for long-term treatment. They are typically prescribed at a low dose of 0.25 mg or 0.5 mg.
Z-drugs, such as zolpidem (Ambien) and eszopiclone (Lunesta), are another family of prescription sleep aids. Like benzodiazepines, they carry a risk of misuse and dependency and may cause complex sleep behaviours such as sleepwalking or even driving while asleep. Zaleplon (Sonata) is another Z-drug that can help people fall asleep but does not help maintain sleep throughout the night.
Doxepin, sold under the brand name Silenor, is a prescription sleep aid that may be prescribed for up to 3 months. It is available in 3 and 6-milligram doses, and patients should consult a doctor to determine the best dose for their needs.
While prescription sleeping pills can be effective in the short term, they are not a cure for insomnia. In the long term, the best treatment for insomnia is making changes to your lifestyle and sleep habits. Non-drug therapies such as cognitive behavioural therapy (CBT) may also be more effective in improving your sleep.
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Over-the-counter sleep aids
Over-the-counter (OTC) sleep aids are available without a prescription and can be purchased at a drugstore or other retail locations. While they can be helpful in the short term, they are not recommended as a long-term solution for insomnia. It is important to consult a doctor before taking any sleep medication to understand the options, benefits, and risks, as well as to evaluate possible side effects, drug interactions, and the risk of dependency.
OTC sleep aids often contain antihistamines, which treat allergies but can also cause drowsiness by blocking histamines—the substances in your body that cause alertness. Common ingredients in OTC sleep aids include diphenhydramine and doxylamine succinate, which are found in products like Benadryl, Unisom, and ZzzQuil. These medications can help you fall asleep, especially after a stressful day, when travelling through time zones, or when experiencing jet lag. However, they may have side effects, and it is important to be aware of the risks associated with their use.
Natural sleep remedies, such as melatonin and valerian supplements, are also available as OTC sleep aids. Melatonin is a natural hormone that helps regulate sleep, and while it is generally considered safe, it may have side effects, and there is limited scientific research to support its effectiveness. Valerian is an herbal supplement that has been found to help people fall asleep faster and sleep more soundly, but it is not regulated by the FDA, so the amount in each sleep aid may vary. Other natural remedies include lavender essential oil, which can be found in lotions, bath salts, and sheet sprays, and soothing teas.
While OTC sleep aids can provide temporary relief for occasional sleeplessness, they are not a cure for insomnia. For ongoing sleep difficulties, it is recommended to consult a doctor or sleep specialist, who can prescribe a more appropriate sleep aid or refer you to a sleep psychologist for cognitive behavioural therapy (CBT) to address the underlying causes of your insomnia.
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Side effects of sleep medication
Sleeping pills can cause a range of side effects, from mild to severe. While they can be effective for short-term relief of insomnia, they are not recommended for long-term use due to the risk of dependence and addiction. It's important to consult a healthcare provider before taking any sleep medication to ensure safe and proper use.
One of the most common side effects of sleep medications is drowsiness, which can persist into the following day. This can negatively impact daily activities, such as driving or operating machinery. Other central nervous system effects include confusion, impaired focus or memory, and dizziness, which may increase the risk of falls and injuries, especially in older adults. Additionally, sleep medications can cause digestive problems such as constipation, diarrhea, gas, heartburn, and nausea.
Some sleep medications may also lead to muscle weakness, burning or tingling sensations in the extremities, and worsened snoring or sleep apnea. In rare cases, parasomnias can occur, where individuals may engage in dangerous behaviours while mostly asleep, such as sleepwalking, eating, or even driving.
Sleeping pills can be habit-forming, and prolonged use may result in tolerance, leading some individuals to increase their dosage. This can further increase the risk of overdose, which can be life-threatening. Mixing sleep aids with other sedatives or alcohol also increases the risk of overdose and enhances the severity of side effects.
It's important to be aware of these potential side effects and to weigh the risks and benefits before taking any sleep medication. Consulting a healthcare professional is crucial to determine the most suitable treatment option for insomnia, as nondrug therapies, such as cognitive-behavioural therapy (CBT), may be more effective and carry fewer risks.
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Non-drug therapies
While sleeping pills can be effective in treating insomnia, they are not recommended for long-term use due to potential side effects and the risk of dependence. Instead, non-drug therapies can offer a safer and often more effective approach to managing insomnia.
One of the most well-supported non-pharmacological treatments for insomnia is Cognitive Behavioral Therapy for Insomnia (CBT-I). CBT-I is a short-term treatment that aims to reduce the factors that perpetuate insomnia. It can be delivered in various formats, including face-to-face individual or group therapy, or digitally-delivered self-help formats. CBT-I has been shown to be effective in treating insomnia in a wide range of populations, including those with comorbid medical and psychiatric conditions, and during life stages such as pregnancy, postpartum, and menopause.
Another non-drug therapy that has gained attention for treating insomnia is mindfulness meditation. Mindfulness practices can help individuals manage their sleep difficulties by promoting relaxation and improving overall mental well-being.
Additionally, some individuals have found relief from insomnia through alternative practices such as traditional Chinese medicine (TCM), Tai Chi, acupuncture, and acupressure. These therapies may provide complementary benefits when used alongside other treatments.
It is important to note that general psychotherapy is typically not an effective intervention for insomnia. However, specialized forms of therapy, such as behavioral therapy, can be beneficial when combined with other treatments.
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Frequently asked questions
Insomnia is a sleep disorder characterised by difficulty falling or staying asleep. It is considered chronic when it occurs at least three days a week for at least three months.
Prescription sleeping pills for insomnia include zaleplon (Sonata), sublingual zolpidem, triazolam (Halcion), doxepin (Silenor), trazodone, and benzodiazepines.
Yes, some OTC options for treating insomnia include Unisom and ZzzQuil.
Natural sleep aids for insomnia include melatonin and certain herbal supplements. However, these may still cause side effects, so it is important to consult a healthcare professional before starting any sleep aid.
