Miya Pearson
Sleep disturbances are common, with an estimated 50 to 70 million people in the United States experiencing chronic sleep or wakefulness conditions. While sleeping pills can help you fall asleep or stay asleep, they often come with side effects and safety concerns, and are not recommended for long-term use. This article will explore the various types of sleeping pills available, their potential benefits and risks, and provide guidance on the safest options for daily use. We will also discuss non-medical solutions for improving sleep, as these can often be more effective and carry less risk than sleeping pills.
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What You'll Learn
Side effects of sleeping pills
Sleeping pills can cause a range of side effects, and it is advised that they should not be used long-term. Over-the-counter and prescription sleeping pills can cause constipation, diarrhoea, muscle weakness, digestive problems, and worsen snoring and sleep apnea. Sleeping pills can also cause a "'hangover" effect, with people feeling drowsy, confused, and experiencing dizziness and balance problems the next day. This can negatively impact a person's ability to drive, work, and complete daily tasks.
Sleeping pills can be habit-forming and addictive, and when taken night after night, the body may start to depend on them. If a person stops taking the medication, their insomnia may return worse than before, in what is known as rebound insomnia. This effect can last for months. Sleeping pills can also interfere with normal breathing and are dangerous for people with certain chronic lung problems, such as asthma, emphysema, or forms of chronic obstructive pulmonary disease (COPD).
Older adults are more susceptible to the side effects of sleeping pills, as the drugs can stay in their bodies longer. Drowsiness can last into the day, and confusion and memory issues can lead to falls and hip fractures. It is recommended that older adults try non-drug treatments first.
Additionally, sleeping pills may cause a person to walk or eat in their sleep (parasomnia). This disruptive sleep disorder can cause dangerous behaviours, with people taking medications, talking, or even driving while unaware of their actions.
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Natural sleep aids
While sleeping pills can be effective in treating insomnia, they can also cause side effects and lead to dependency. Natural sleep aids offer a safer alternative, promoting better sleep without the negative consequences of traditional sleep medicines.
Melatonin
Melatonin is a natural hormone that signals to your brain that it's time to sleep. Its production is influenced by the time of day, with levels rising in the evening and falling in the morning. However, exposure to unnatural light at night, such as from phones or laptops, can prevent its release and make it difficult to fall asleep. Melatonin supplements are available over the counter and have been shown to improve sleep quality, especially in individuals with sleep disorders. The recommended dosage is typically 1 to 3 milligrams taken 2 hours before bed.
Valerian
Valerian is a perennial plant that has been used as a sleep aid for centuries. It is believed to boost relaxation by raising levels of GABA, a neurotransmitter that promotes calmness. While evidence of its effectiveness is mixed, valerian is generally considered safe for short-term use. It can be taken as a supplement or brewed as a tea using the dried root.
Magnesium
Magnesium is a mineral that has been linked to improved sleep quality. While research on its sleep-promoting effects is ongoing, it is considered a safe and natural option for those seeking better rest.
Cannabidiol (CBD)
CBD is a compound found in marijuana and hemp plants that does not produce a high. It has been shown to relieve anxiety and improve sleep quality, particularly in individuals with insomnia. However, the optimal dosage is still being studied, and it is not recommended for pregnant or nursing individuals.
Lavender
Lavender is a natural sleep aid that can help promote relaxation and improve sleep quality.
In addition to these supplements, there are lifestyle adjustments you can make to enhance your sleep:
- Avoid working out within two hours of bedtime, as it can raise your core body temperature, making it harder to fall asleep.
- Minimize exposure to bright lights at night, especially from smartphones and other electronic devices. If you need to get up during the night, use a flashlight instead of turning on the lights.
- Avoid alcohol, as it can interfere with sleep. Instead, try drinking warm milk, chamomile tea, or tart cherry juice, which are believed to have sleep-promoting properties.
- Sleep in layers to easily adjust your bedtime temperature as needed.
While natural sleep aids can be beneficial, it's important to maintain good sleeping habits and consult your doctor before starting any new supplements, as even natural remedies can cause side effects or interact with medications.
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Prescription sleep aids
Sleeping pills are medicines designed to help you fall asleep or stay asleep. They are sometimes used to treat insomnia. Sleeping pills can have side effects, and it is advised not to use them long-term. If you are having sleep problems, it is recommended to talk to your doctor or pharmacist.
Some common prescription sleeping pills include zopiclone, zolpidem, and temazepam. Their effect on the body is similar to benzodiazepines, and they are recommended only for short-term use, usually for less than four weeks. Benzodiazepines are the most common type of prescription sleeping pills. They slow down brain and body functions, making you feel relaxed and helping you fall asleep and stay asleep.
Other prescription sleep aids include eszopiclone (Lunesta), zaleplon (Sonata), and trazodone (Desyrel). Trazodone is typically used to treat major depressive disorder, but it may be prescribed off-label to help with sleep as one of its effects is drowsiness. Eszopiclone can be used for long-term treatment, while zolpidem and zaleplon are approved for short-term use.
Ramelteon (Rozerem) is a melatonin receptor agonist that is FDA-approved for the treatment of insomnia. It is not a controlled substance as it has not been proven to have potential for misuse and addiction. It can be prescribed for longer-term use, unlike other sleep medications. However, it can still cause side effects, and some groups may need to use caution when taking this medication.
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Non-prescription sleep aids
OTC sleep aids often contain antihistamines, which can cause side effects such as blurred vision, confusion, constipation, and dry mouth. It is important to note that antihistamine-based sleep aids are not recommended for individuals with certain health conditions, and they may interact with alcohol or other sleep medications. Additionally, older adults may be more susceptible to the side effects of antihistamine medications. Doxylamine succinate, for example, can cause daytime drowsiness, blurry vision, constipation, and trouble urinating.
Melatonin is another common ingredient in OTC sleep aids. It is a synthetic version of the natural hormone that regulates the sleep-wake cycle in the body. Melatonin aids in occasional insomnia and jet lag and is most effective when taken an hour before bedtime. It comes in short-acting and long-acting forms, with the latter potentially reducing the number of nighttime awakenings. However, melatonin supplements can also lead to daytime sleepiness and confusion.
It is important to use caution when taking any sleep medication, including OTC sleep aids. While they may help with short-term sleeplessness, they are not recommended for long-term chronic insomnia. If sleep troubles persist for more than a week, it is advisable to consult a doctor to identify any underlying problems and discuss alternative interventions, such as prescription sleep aids or cognitive behavioural therapy.
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Sleep aids and driving
Sleep aids are designed to help people fall asleep and stay asleep. However, their very nature means that they can be dangerous when it comes to driving. Sleep aids can cause side effects such as drowsiness, dizziness, and balance problems, which can negatively impact your ability to drive and complete daily tasks.
Drowsy driving is a major safety hazard and can be just as dangerous as drunk driving. It is the cause of at least 100,000 auto crashes each year, resulting in thousands of injuries and deaths. The National Highway Traffic Safety Administration (NHTSA) estimates that in 2017, drowsy driving led to around 91,000 crashes and 800 fatalities. The NHTSA also suggests that the actual numbers are much higher, as their figures do not include crashes during the day or those involving multiple vehicles.
The effects of sleep deprivation on driving performance include impaired attention and coordination, slower reaction time, and poor judgment. Studies have shown that losing just a few hours of sleep each night can impair driving ability in the same way as drinking too much alcohol. This is why it is important to use caution when taking sleep medicines and to be aware of the potential risks of drowsy driving.
To avoid drowsy driving, it is recommended to get a good night's sleep before a trip and to focus on getting enough sleep in the nights leading up to driving. It is also advised to avoid driving during the drowsiest times of the day, typically between midnight and 6 am, and in the early afternoon. If you experience sudden sleepiness while driving, you should pull over as soon as possible and take a nap to refresh yourself. Bringing a travel companion can also help keep you alert and share driving duties.
In summary, while sleep aids can be helpful for treating insomnia, they can also impair your ability to drive safely. It is important to be cautious when taking sleep medicines and to prioritize getting enough rest to avoid the risks associated with drowsy driving.
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Frequently asked questions
Sleeping pills are not recommended for long-term use. If you are having trouble sleeping, it is best to consult your doctor or pharmacist. There are several over-the-counter and prescription medications available, and your healthcare provider can help you determine the best option for your specific needs.
Yes, melatonin is a natural hormone that helps control your sleep and waking patterns. It is available over the counter and is often recommended for people over 55 with poor sleep. Other natural alternatives include valerian root, magnesium supplements, and herbal medicines, such as Chinese herbal medicine.
Sleeping pills can have a range of side effects, including constipation, muscle weakness, digestive problems, and worsening snoring and sleep apnea. They can also cause a "hangover effect" the next day, with symptoms such as drowsiness, muddled thinking, and dizziness. Additionally, there is a risk of becoming dependent on sleeping pills, and they do not treat the underlying cause of insomnia.
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