Herbie Murray
Sleeping pills are prescription medications that contain tranquilizers to treat insomnia, restless sleep, or difficulty falling asleep. While they can be effective in the short term, they come with a range of side effects and safety concerns, including the risk of dependence, memory issues, balance problems, and accidental falls, especially in older adults. To lower the risk of having to take sleeping pills, it is recommended to first try improving sleep hygiene, such as maintaining a consistent sleep schedule, creating a quiet and dark sleep environment, limiting caffeine and alcohol intake, and avoiding stimulating activities before bed. Additionally, cognitive-behavioral therapy (CBT) is a recommended treatment for insomnia that can help improve sleep without medication.
| Characteristics | Values |
|---|---|
| Age | People over 55 can get melatonin from their pharmacist to help with poor sleep. |
| Pregnancy | Check with your healthcare provider before taking any over-the-counter sleeping pills or supplements. |
| Children | There are no prescription sleep medicines available for children. Changing a child's sleep behaviours is the best way to improve sleep. |
| Seniors | People 65 and older should try non-drug treatments first. Sleeping pills have special risks for older adults. |
| Short-term insomnia | A provider may prescribe a short-term sleep aid. |
| Long-term insomnia | You may be prescribed sleeping pills for a few days or weeks at most. |
| Other medicines | Sleeping pills should not be mixed with other sedatives. |
| Alcohol | Should not be mixed with alcohol. |
| Caffeine | Limit your caffeine intake. |
| Stimulating activities | Avoid stimulating activities close to bedtime. |
| Relaxing activities | Do relaxing activities before going to bed. |
| Cognitive behaviour therapy (CBT) | CBT is the recommended treatment for insomnia. |
| Antidepressants | Can be used to treat depression, stress, and anxiety. |
| Antihistamines | Some antihistamines can make you feel drowsy, but they are not intended to be used as sleeping tablets. |
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What You'll Learn
Practise good sleep hygiene
Practising good sleep hygiene is essential to lowering your risk of having to take sleeping pills. This involves creating a sleep-conducive environment and maintaining a consistent sleep schedule. Here are some detailed tips to improve your sleep hygiene:
Create a Sleep-Conducive Environment
Make your bedroom dark, quiet, and relaxing. Use curtains, blinds, or an eye mask to block out light, and earplugs or white noise machines to minimise noise. Ensure your bed is comfortable and the temperature is pleasant.
Maintain a Consistent Sleep Schedule
Keep a regular sleep schedule by going to bed and waking up at the same time each day. This helps to regulate your body's internal clock and improve your sleep quality. Try to avoid napping during the day, as it can disrupt your nighttime sleep.
Avoid Stimulating Activities Before Bedtime
Steer clear of activities that stimulate your mind or increase alertness before bed. This includes watching television, using smartphones or other electronic devices, and engaging in stressful conversations or activities. The blue light emitted by electronic devices can particularly interfere with your sleep, making it harder to fall asleep.
Limit Caffeine and Alcohol Intake
Caffeine and alcohol can disrupt your sleep. Caffeine is a stimulant that can keep you awake, so limit your intake, especially in the afternoon and evening. Alcohol may help you fall asleep initially but can disrupt your sleep later in the night, leading to fragmented sleep.
Engage in Relaxing Activities Before Bed
Participate in activities that promote relaxation and help you wind down before bedtime. This could include reading a book, listening to soothing music, practising meditation or deep breathing exercises, or taking a warm bath. These activities can help calm your mind and prepare your body for sleep.
By practising good sleep hygiene, you can improve your sleep quality and reduce your reliance on sleeping pills. These behavioural changes are crucial in treating insomnia and promoting natural, restful sleep.
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Avoid blue light before bed
Sleeping pills can be a short-term solution for those who struggle with sleep. However, they can have adverse side effects, and it may take months to stop taking them. They can also be addictive and lead to substance abuse. As such, it is important to explore other methods to improve your sleep before resorting to sleeping pills.
One such method is to avoid blue light before bed. Blue light is a wavelength of light often emitted by electronic devices and artificial lights. During the day, blue light influences your circadian rhythm, affecting alertness, heart rate, hormone production, and sleep cycles. However, when emitted at night, blue light can negatively impact your sleep.
Research shows that a majority of Americans use electronic devices within an hour of going to bed, which can lead to poor sleep. Blue light in the evening tricks your brain into thinking it's daytime, which inhibits the production of melatonin and reduces both the quantity and quality of your sleep. By blocking blue light in the evening, you can prevent the disruption in the natural sleep-wake cycle caused by artificial lighting and electronics.
To reduce your exposure to blue light at night, you can dim or turn off LED and fluorescent lighting in your home and turn off electronic devices after dark. Alternatively, you can wear specialty glasses that block blue light. These glasses effectively block all blue light, allowing your brain to receive the signal that it's time to sleep. Studies show that when people use blue-light-blocking glasses, even in a lit room or while using an electronic device, they produce the same amount of melatonin as if it were dark.
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Limit caffeine and alcohol
To lower your risk of having to take sleeping pills, it is recommended to limit your caffeine and alcohol intake. Caffeine and alcohol can disrupt your sleep, making it harder to fall asleep and stay asleep.
Caffeine is a stimulant that can stay in your system for up to 8 hours, which can make it difficult to relax and fall asleep, especially if consumed later in the day. Alcohol, on the other hand, is a depressant that can disrupt your sleep patterns, leading to fragmented sleep and reducing the quality of your rest.
By reducing your caffeine intake, especially in the afternoon and evening, you can avoid the stimulating effects of caffeine on your nervous system, which may help improve your sleep. Switching to non-caffeinated beverages or decaffeinated coffee can be a good alternative. Additionally, limiting your alcohol consumption, especially close to bedtime, can help reduce its disruptive effects on your sleep. It is important to note that alcohol may make you feel sleepy initially, but it can disrupt your sleep later in the night, leading to non-restorative sleep.
Creating a sleep-friendly environment and maintaining a consistent sleep schedule are also important. This includes making your bedroom comfortable, dark, and quiet, and controlling factors like temperature. Practicing good "sleep hygiene" also involves avoiding stimulating activities before bedtime, such as watching television or using electronic devices, as the blue light from these devices can make you more awake.
In summary, limiting caffeine and alcohol intake is an important step in improving your sleep and lowering your risk of needing sleeping pills. Combining this with other healthy sleep habits can further enhance your sleep quality and help you maintain a healthy sleep-wake cycle.
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Try cognitive behavioural therapy (CBT)
Sleeping pills are prescription medications that contain tranquilizers to treat insomnia, restless sleep, or difficulty falling asleep. While they can be effective in the short term, they can have adverse side effects with long-term use and can be addictive. Some common side effects include dizziness, drowsiness the next day, confusion, memory issues, and balance problems. In some cases, they can cause parasomnia, a disruptive sleep disorder where people may sleepwalk, eat, or even drive while not fully awake.
To lower the risk of having to take sleeping pills, one effective method is to try cognitive behavioural therapy (CBT). CBT is a recommended treatment for insomnia and can help if you have difficulty falling asleep or staying asleep. It is a type of psychological therapy that focuses on addressing negative thoughts and behaviours that may be impacting your sleep. Here are some ways CBT can help:
- Identifying Negative Thoughts: CBT can help you identify and challenge any negative thoughts or beliefs you may have about sleep. For example, if you worry that you won't fall asleep or that you need a certain number of hours of sleep, CBT can help you replace these thoughts with more realistic and helpful ones.
- Sleep Hygiene: CBT can assist in establishing good sleep hygiene practices, such as maintaining a consistent sleep schedule, creating a relaxing sleep environment, and avoiding stimulating activities before bedtime. This includes limiting caffeine and alcohol intake, as these can disrupt sleep.
- Relaxation Techniques: Techniques such as deep breathing, progressive muscle relaxation, and visualisation can be taught through CBT. These techniques can help you calm your mind and body, making it easier to fall asleep.
- Addressing Sleep Disturbances: If you struggle with falling asleep or maintaining sleep, CBT can provide strategies to address these issues. This may include stimulus control therapy, which involves associating your bed with sleep and avoiding activities in bed that may interfere with sleep, such as watching TV or using electronic devices.
- Managing Stress and Anxiety: CBT can help you identify and manage any stress or anxiety that may be impacting your sleep. It provides tools to cope with stress, such as relaxation techniques, thought-stopping, and problem-solving strategies.
- Gradual Exposure: For those with severe insomnia or sleep phobia, CBT may involve gradual exposure to sleep-related situations. This may include spending more time in bed without sleeping or taking small steps towards staying awake for longer periods.
By addressing the underlying thoughts and behaviours that impact your sleep, CBT can help improve your sleep quality and reduce your reliance on sleeping pills. It is important to note that everyone's experience with insomnia is unique, and a specialised sleep therapist can tailor the treatment to your specific needs.
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Consult a doctor about alternatives
Sleeping pills are prescription medications that contain tranquilizers to treat insomnia, restless sleep, or difficulty falling asleep. While they can be effective in the short term, they can have adverse side effects with long-term use, including dependency, poor memory, brain degeneration, and an increased risk of accidents and falls.
If you are experiencing sleep issues, it is advisable to consult a doctor about alternatives to sleeping pills. Here are some reasons why:
- Behavioural changes and sleep hygiene: Doctors often recommend improving sleep hygiene and making behavioural changes to promote better sleep. This includes maintaining a consistent sleep schedule, creating a conducive sleep environment, limiting caffeine and alcohol intake, and avoiding stimulating activities before bedtime. These changes can help regulate your sleep patterns and improve your overall sleep quality without the need for medication.
- Cognitive Behavioural Therapy (CBT): CBT is a recommended treatment for insomnia and other sleep disorders. It can help address the underlying psychological factors that may be contributing to your sleep difficulties. A doctor can refer you to a trained CBT therapist who can provide you with tools and techniques to improve your sleep habits and manage your sleep-related concerns effectively.
- Alternative medications: In some cases, doctors may prescribe alternative medications that promote sleep as a secondary effect without the same risks as dedicated sleeping pills. For example, antidepressants can be used to treat depression, stress, and anxiety, and they also have a sedative effect that can aid sleep. Antihistamines, while not intended as sleeping pills, can also cause drowsiness as a side effect and may be recommended by a doctor for occasional sleep difficulties. However, it is important to note that all medications have potential side effects, and a doctor can advise if they are suitable for you.
- Melatonin supplements: Melatonin is a natural hormone that regulates sleep and wake cycles. Its production decreases with age, and doctors often recommend it for seniors with insomnia or individuals with shift work sleep disorders. Melatonin supplements can help improve sleep quality and morning alertness. A doctor can advise if melatonin is suitable for you and provide guidance on dosage and timing for optimal effectiveness.
- Personalised advice: Consulting a doctor allows for a personalised assessment of your sleep difficulties. They can consider your medical history, current medications, and any underlying health conditions that may be impacting your sleep. By understanding your specific circumstances, a doctor can provide tailored advice and recommendations to lower your risk of having to take sleeping pills. This may include suggesting lifestyle changes, referring you to specialists, or recommending alternative treatments based on your individual needs.
Remember, sleep issues can often be addressed through non-drug treatments, and it is important to explore these options before resorting to sleeping pills. By consulting a doctor, you can receive professional guidance and explore alternatives that are safer and more sustainable for improving your sleep quality.
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Frequently asked questions
Sleeping pills can have serious side effects and you can become dependent on them. They can cause confusion, memory issues, balance problems, and increase your risk of falls and hip fractures. They can also worsen snoring and sleep apnea, a potentially life-threatening condition.
There are many alternatives to sleeping pills, such as creating a good sleep environment, maintaining a consistent sleep schedule, and controlling factors like noise and temperature. You can also limit your caffeine and alcohol intake and engage in relaxing activities before bed. Cognitive behaviour therapy (CBT) is also recommended for treating insomnia.
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. Suvorexant is another newer medication that blocks chemicals in your brain that keep you awake.
