Evie Summers
Sleeping pills can be a short-term solution to sleep issues, but they are not intended for long-term use. They can cause side effects such as drowsiness, trouble concentrating, and allergic reactions, and there is a risk of dependency and addiction. It is important to consult a doctor before taking any sleep medication, and to only take the dosage prescribed. Sleeping pills should be taken right before getting into bed, allowing for a full night's sleep of seven to eight hours.
| Characteristics | Values |
|---|---|
| Time to take sleeping tablets | 20-30 minutes before bedtime |
| Time to get into bed after taking tablets | No more than 10-15 minutes |
| Time to reach maximum levels in the body | 1 to 1.5 hours |
| Time for a full night's sleep | 7 to 8 hours |
| Duration of use | Short-term |
| Lifestyle changes | CBT, sleep hygiene practices, reading, deep breathing, taking a bath, listening to relaxing music |
| Side effects | Dependence, rebound insomnia, overdose, parasomnia, withdrawal, memory problems, risk of injuries, death |
| Drugs to avoid mixing | Alcohol, nervous system depressants, other sedatives |
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What You'll Learn
Sleeping pill side effects
The best time to take a sleeping tablet is 20 to 30 minutes before bedtime. It is important to get into bed quickly, ideally no more than 10 to 15 minutes after ingesting the medication. Most prescription sleep medicines reach their maximum levels about 1 to 1 ½ hours after being taken. Going to bed within a few minutes after taking a prescription sleeping pill will help prevent complex sleep-related behaviours.
Sleeping pills are available over the counter and by prescription, but they come with side effects and safety considerations. They are usually prescribed in addition to other lifestyle changes intended to improve sleep. Sleeping pills are not recommended for long-term use as they can be habit-forming and can cause withdrawal symptoms such as rebound insomnia, anxiety, irritability, or strange dreams. Other side effects include:
- Prolonged drowsiness
- Headaches
- Bloating
- Nausea
- Abdominal pain
- Constipation
- Memory problems
- Allergic reactions
- Facial swelling
- Parasomnia
Parasomnia is a disruptive sleep disorder that can cause dangerous behaviours while you are still mostly asleep. People who take sleeping pills may sleepwalk, eat, take medications, talk, or even drive without being fully awake. Mixing sleeping pills with alcohol can increase the risk of injuries, memory problems, and death. Women, older adults, and people with medical conditions are at greater risk for side effects. It is important to consult a healthcare provider and follow the recommended dosage and timing for sleeping pills.
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Over-the-counter vs prescription
Sleeping pills can be helpful in the short term, but they are not recommended for long-term use due to potential side effects and the risk of dependence or addiction. Over-the-counter (OTC) sleep aids and prescription sleep medications are two options available to individuals experiencing sleep difficulties.
OTC sleep aids are easily accessible without a prescription and are typically recommended for short-term use. They often contain antihistamines, which can make you drowsy, but may also cause daytime grogginess and side effects such as blurred vision, confusion, and constipation. Natural supplements such as melatonin and valerian are also available OTC and can aid in sleep and relaxation. While these options are more readily available, it is still important to consult a healthcare provider before taking them, as they can interfere with other medications or health conditions.
Prescription sleep medications, on the other hand, are stronger than OTC options and require a healthcare provider's prescription. Providers generally do not recommend them for long-term use as they are not a cure for insomnia and carry a risk of dependence and addiction. Benzodiazepines, a previously popular prescription option, have serious risks of physical addiction and overdose. As a result, doctors now more frequently prescribe newer GABA medications, such as Lunesta, Ambien, and Sonata, which have demonstrated a reduced potential for abuse. Prescription sleep medications can help individuals fall asleep, stay asleep, or both, but it is important to be cautious due to potential side effects, including constipation, muscle weakness, and a hangover effect the following day.
While both OTC and prescription sleep aids can be beneficial in the short term, they are not a substitute for addressing underlying sleep issues. It is recommended to first try improving sleep through lifestyle changes, cognitive-behavioral therapy, or other interventions before resorting to sleep aids. Additionally, it is crucial to follow safety guidelines when taking any sleep medication, including allowing enough time for a full night's sleep, avoiding mixing with alcohol or other nervous system depressants, and not increasing the dosage without medical advice.
In summary, when deciding between OTC and prescription sleep aids, it is important to consider the severity and duration of your sleep issues, potential side effects, and the advice of your healthcare provider. OTC aids may be sufficient for occasional sleeplessness or jet lag, while prescription medications could be recommended for more persistent insomnia. However, neither option should be relied upon long-term without exploring alternative solutions.
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When to take a sleeping pill
The timing of taking a sleeping pill is crucial. Sleeping pills typically start working within 20 to 30 minutes after ingestion, so it is recommended to take them during this timeframe before your desired bedtime. It is important to get into bed soon after taking a sleeping pill, preferably within 10 to 15 minutes, as most prescription sleep medications reach their maximum levels about 1 to 1.5 hours after consumption. This helps prevent "complex sleep-related behaviours", such as eating, making phone calls, or even driving while not fully awake, with no memory of these actions.
To ensure a full night's rest, schedule seven to eight hours for sleep after taking a sleeping pill. Take your first dose on a night when you don't have any commitments the next day, allowing your body to adjust. Maintaining a consistent sleep schedule is important, as your body may become dependent on sleeping pills with prolonged use, leading to potential withdrawal symptoms and increased insomnia severity when trying to stop.
Sleeping pills are generally intended for short-term use and should be taken as directed by your doctor. Do not increase the dosage or take someone else's prescription. Additionally, avoid mixing sleeping pills with alcohol or other nervous system depressants, as this can lead to dangerous side effects, including the risk of overdose and memory problems.
If you are experiencing persistent insomnia, consider improving your sleep hygiene and making lifestyle changes, such as maintaining a sleep schedule, creating a relaxing sleep environment, and limiting caffeine and alcohol intake. Cognitive-behavioural therapy (CBT) is also an effective tool for improving sleep quality and curing insomnia.
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Addiction and withdrawal
Sleeping pills can be addictive and lead to substance use disorders. They are both physically and psychologically addictive, and dependence can develop quickly if they are used for too long, in too high a dose, or beyond the prescribed duration. Women, especially older women, are more likely to use these medications. The German Centre for Addiction Issues (DHS) estimates that 1.5 to 1.9 million people in Germany are dependent on benzodiazepines.
Withdrawal symptoms can be moderate to severe and may include trouble sleeping, restlessness, anxiety, shivering, dizziness, and faintness. In some cases, symptoms can be life-threatening and require medical intervention. Abruptly quitting sleeping pills can make the withdrawal process more intense and difficult, and rebound insomnia is common. This is when insomnia returns, often worse than before. It can last from a few days to a few weeks, depending on the half-life of the medication, the frequency of use, and the dosage.
To avoid relapse, it's important to keep withdrawal symptoms to a minimum. This can be achieved by gradually reducing the dose over several weeks or months, with the guidance of a doctor. Psychological or therapeutic support, such as cognitive-behavioural therapy (CBT), can also help during this process. CBT can address the psychological aspects of sleep disorders, improve sleep hygiene, and eliminate factors that perpetuate insomnia. Maintaining a consistent sleep schedule is another critical strategy for managing withdrawal.
Medical detox is a critical component of the withdrawal process and should be conducted under the guidance of healthcare professionals experienced in addiction medicine. This provides a structured environment for patients to safely detoxify their bodies while receiving support to overcome their dependency on sleeping pills.
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Natural alternatives
If you're looking for natural alternatives to sleeping pills, there are a variety of over-the-counter supplements that can help you fall asleep faster and improve your overall sleep quality. However, it's important to remember that even natural sleep aids should not replace good sleep habits, such as maintaining a sleep schedule and practising good sleep hygiene. Additionally, it's always recommended to consult your doctor before starting any new supplement, as natural does not always mean safe for everyone.
- Melatonin: Melatonin is a hormone naturally produced by your body that signals to your brain that it's time to sleep. Melatonin levels typically rise in the evening and fall in the morning. However, various factors can suppress melatonin production, including night-time exposure to light, ageing, and certain diseases. Taking melatonin supplements has become a popular way to promote sleep, especially for those with naturally low levels of melatonin or those experiencing jet lag. It's generally recommended to take 3 to 10 milligrams of melatonin before bedtime.
- Valerian: Valerian is an herb native to Asia and Europe, and its root is commonly used to treat symptoms of anxiety, depression, menopause, and sleep disorders. While study results are inconsistent, some research suggests that taking 530 mg of valerian root per night can improve sleep quality, latency, and duration.
- Magnesium: Magnesium is a mineral that can help promote sleep.
- Lavender: Lavender is known for its calming and soothing properties and can be used as a natural sleep aid.
- Cannabinoids: With the legalisation of medical and recreational cannabis in many places, people have become interested in the sleep-promoting properties of cannabinoids, which are compounds found in the cannabis plant. Marijuana, which is derived from the cannabis plant, is known to help people fall asleep more easily. Some natural sleep aids contain natural or synthetic cannabinoids, such as delta-tetra-hydrocannabinol (THC) and cannabidiol (CBD).
- Antihistamines: Some over-the-counter antihistamines, such as Benadryl, Sominex, and Tylenol PM, can be used as sleep aids.
While these natural alternatives may be helpful, it's important to remember that they should be used with caution and under the guidance of a healthcare professional. Additionally, natural sleep aids may not be suitable for everyone, and they may interact with certain medications or conditions.
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Frequently asked questions
Sleeping tablets generally start working within 20 to 30 minutes after ingestion. It is recommended to take a sleeping pill when you have at least seven to eight hours for a full night's sleep ahead of you. This means that you should take the medication at least seven to eight hours before you need to wake up.
It is important to get into bed quickly after taking a sleeping pill, preferably within 10-15 minutes. Sleeping pills can cause dependence, so it is not recommended to take them every night. They are generally safe for short-term use. Always consult a doctor before taking any medication, including sleeping pills.
Some alternatives to sleeping tablets include over-the-counter sleep aids such as melatonin, valerian, and products with antihistamines like Benadryl, Sominex, and Tylenol PM. Lifestyle changes, cognitive-behavioral therapy, and stimulus control techniques can also help improve sleep.
