Herbie Murray
Sleep is essential for good health, but many people struggle to get a good night's rest and turn to sleeping pills for help. 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 are not recommended for continuous long-term use due to the risk of adverse effects and dependency. The adverse effects of sleeping pills can include excessive drowsiness, constipation, diarrhoea, muscle weakness, digestive problems, and even more serious issues like memory problems, brain degeneration, and an increased risk of accidental falls. It is important to consult a healthcare provider before taking sleeping pills and to be aware of potential side effects and interactions with other medications.
| Characteristics | Values |
|---|---|
| Time to Take Effect | 8 to 20 minutes faster than those without medicine |
| Additional Sleep Time | 35 minutes on average |
| Usage | Short-term |
| Effectiveness | May be most helpful in stressful events |
| Side Effects | Dizziness, nausea, constipation, diarrhoea, muscle weakness, digestive problems, worsened snoring and sleep apnea, rebound insomnia, memory issues, balance problems, drowsiness, concentration problems, allergic reactions, brain degeneration, Alzheimer's disease, risk of accidental falls, respiratory depression during sleep |
| Overdose | May occur when combining with alcohol or other medications |
| Dependency | High risk of developing dependency |
| Withdrawal | May cause withdrawal symptoms |
| Safety | Should not be used continuously over an extended time |
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What You'll Learn
Sleeping pills are best used short-term
While sleeping pills can be effective in treating insomnia and other sleep disorders, they are best used short-term. Sleeping pills are associated with several side effects and risks that increase with long-term use.
Firstly, sleeping pills can cause dependency, and many users become addicted without realising it. This can lead to rebound insomnia, where insomnia returns worse than before if one stops taking the pills. Additionally, long-term use of sleeping pills can affect brain function and structure, leading to poor memory, brain degeneration, and an increased risk of Alzheimer's disease. It may also contribute to depression and negatively impact mental health.
Secondly, sleeping pills can cause adverse physical health effects, especially in older adults. They can cause balance issues and increase the risk of accidental falls and fractures. The drugs can also worsen snoring and sleep apnea, impacting respiratory health. Furthermore, combining sleeping pills with alcohol or other medications can lead to a deadly overdose.
Thirdly, sleeping pills may not be as effective as alternative treatments in the long term. Studies show that sleeping pills only provide an additional 35 minutes of sleep on average, and their effectiveness wears off over time. Cognitive behavioural therapy (CBT), sleep hygiene practices, and behavioural changes are often more successful in improving sleep quality without medication.
Finally, sleeping pills can be costly and may not address the root cause of sleep issues. It is essential to determine whether sleep problems result from stress, anxiety, or underlying health conditions. In these cases, treating the underlying cause through therapy or medical intervention may be more effective than solely relying on sleeping pills.
In conclusion, while sleeping pills can provide short-term relief for sleep disorders, they are not a sustainable long-term solution. It is crucial to use them cautiously and under the supervision of a healthcare provider to minimise risks and side effects. For those experiencing chronic sleep issues, exploring alternative treatments and addressing underlying causes is recommended for achieving better sleep quality.
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They can cause dependency and addiction
Sleeping pills can be a helpful short-term solution for those experiencing sleep issues, but they are not recommended for long-term use due to the risk of dependency and addiction. While they can help you fall asleep faster, they may only provide an additional 35 minutes of sleep on average.
Sleeping pills are available over the counter and by prescription, and they can be effective in improving sleep and reducing the time it takes to fall asleep. However, they should be used with caution as they can cause side effects such as drowsiness, digestive issues, muscle weakness, and worsened snoring and sleep apnea.
The risk of dependency and addiction is a significant concern with sleeping pills. When taken night after night, the body may start to depend on them, and stopping the medication can lead to rebound insomnia, where insomnia returns worse than before. This can result in a vicious cycle of increasing dosages to achieve the desired effect, leading to physical and emotional reliance on the drug.
Signs of addiction include steadily increasing dosages, experiencing withdrawal symptoms when attempting to quit, and neglecting social and professional obligations in favour of drug use. It is important to seek help if you or someone you know is struggling with sleeping pill addiction. Tapering off the medication gradually under medical supervision is the recommended approach to minimise withdrawal symptoms and safely discontinue sleeping pill use.
It is crucial to prioritise sleep hygiene practices, such as maintaining a cool and dark bedroom, avoiding large meals and caffeine before bed, and managing stress through meditation or reading. These practices can promote healthy sleep habits and reduce the reliance on sleeping pills, minimising the risk of dependency and addiction.
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Side effects include drowsiness, constipation, and diarrhoea
Sleeping pills are prescription medications that contain tranquilizers to treat insomnia, restless sleep, or difficulty falling asleep. They are designed for short-term use, usually a few weeks or less, and are not meant to be a long-term solution. This is because, over time, your body can develop a dependence on them, and stopping their use can lead to rebound insomnia, where your insomnia may come back worse than before.
Sleeping pills can cause a range of side effects, including drowsiness, constipation, and diarrhoea. Drowsiness is a common side effect, with approximately 8 out of 10 people experiencing a "'hangover'" effect the day after taking sleep medication. This can impact your ability to drive or perform daily tasks and may last into the day after taking the medication, especially for older adults. Confusion, memory issues, and balance problems are also possible side effects, which can increase the risk of falls and accidents for older individuals.
In addition to constipation and diarrhoea, other digestive problems may occur, such as gas, heartburn, and nausea. Sleeping pills can also cause muscle weakness, decreased sexual drive, dry mouth, and potential weight gain. Some people may experience more severe side effects, such as sleepwalking, allergic reactions, or dependence on the medication. It is important to consult a doctor if you experience any severe or undesirable side effects, as they may recommend adjusting the dosage or trying alternative treatments.
To minimise the side effects of sleeping pills, it is generally recommended to use them for short periods and only when necessary. Cognitive behavioural therapy (CBT) is an effective alternative treatment for improving sleep and curing insomnia without the same side effects as sleeping pills. Additionally, creating healthy sleep habits, such as maintaining a consistent sleep schedule and limiting distractions in the bedroom, can help improve sleep quality and reduce the need for sleeping pills.
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Overdose is possible and can be deadly
Sleeping pills are central nervous system depressants that slow down brain activity to help you rest. While they can be effective in promoting sleep, they are typically intended for short-term use. Sleeping pills come with side effects and risks, and their misuse can lead to addiction and overdose.
The dangerous side effects of misusing sleeping pills can begin long before an overdose occurs. Sleep-induced injuries, vehicle accidents due to impaired judgment and coordination, and crimes and self-harm have all been linked to the use of sleep medications. Additionally, some prescription sleep medicines can induce parasomnia, a disruptive sleep disorder where individuals engage in dangerous behaviours while still mostly asleep, such as sleepwalking, eating, taking medications, talking, or even driving.
The physical signs of a sleeping pill overdose include extreme lethargy, abdominal pain, breathing trouble, and clumsiness. While most people who overdose experience mild side effects like dizziness and nausea, a sleeping pill overdose can be deadly, especially when combined with other substances. According to the National Institute on Drug Abuse (NIDA), there were approximately 12,500 drug overdose deaths involving benzodiazepines, a common type of sleeping pill, in 2021.
If you or someone you know is struggling with thoughts of suicide or intentional overdose, it is crucial to seek help. Resources such as the National Suicide Prevention Hotline (1-800-273-8255) and the 988 Suicide & Crisis Lifeline (text or call 988) provide confidential support and assistance to individuals experiencing emotional distress or suicidal thoughts.
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Alternatives include CBT and sleep hygiene practices
Sleeping pills are prescription medications that contain tranquilizers to treat insomnia, restless sleep, or difficulty falling asleep. While they can help you fall asleep and relieve stress and anxiety, they are recommended for short-term use only. This is because your body may start to depend on them, and when you stop taking them, your insomnia may come back worse than before (rebound insomnia).
Cognitive Behavioral Therapy (CBT) is an effective tool for improving sleep and curing insomnia. CBT-I (Cognitive Behavioral Therapy for Insomnia) is a short, structured, and evidence-based approach to combating the frustrating symptoms of insomnia. It focuses on exploring the connection between thoughts, feelings, behaviors, and sleep. During treatment, a trained CBT-I provider helps identify thoughts, feelings, and behaviors that contribute to insomnia. They then clarify or reframe misconceptions and challenges in a way that is more conducive to restful sleep. CBT-I also includes relaxation techniques such as breathing exercises and meditation to help reduce racing thoughts and tension.
Sleep hygiene is a set of practices and routines that help you get better sleep. It involves optimizing your environment and habits to promote consistent, uninterrupted sleep. Here are some recommendations for good sleep hygiene:
- Go to sleep and wake up at the same time every day, including weekends.
- Reduce noise and light in your bedroom. Consider using heavy curtains, rugs, or a sleep machine to minimize noise, and light-blocking curtains or shades to minimize light.
- Keep your bedroom clean, cool, and free of distractions.
- Only use your bedroom for sleep and intimacy.
- Avoid alcohol, caffeine, and nicotine close to bedtime as they can interfere with sleep.
- Avoid stimulating activities an hour before bedtime. Instead, wind down with relaxing steps like reading, taking a warm bath, or doing some easy stretches.
- Do not consume evening meals less than three hours before bedtime.
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Frequently asked questions
It is recommended that you take your sleeping pill 20-30 minutes before bedtime. You should also get into bed quickly, within 10-15 minutes of ingesting the medication.
Sleeping pills can have various side effects, including dizziness, drowsiness, headaches, bloating, nausea, abdominal pain, constipation, and in rare cases, allergic reactions. They can also cause dependency, and in some cases, addiction.
Sleeping pills are generally not recommended for long-term use and are typically intended for short-term use only. They can be habit-forming, and it is possible to overdose on them. It is always best to consult a healthcare professional before taking any medication, especially if you plan to take it long-term.
There are many alternatives to sleeping pills, such as improving your sleep hygiene by keeping your bedroom dark and cool, avoiding large meals and alcohol before bed, and cutting back on caffeine and smoking. Cognitive behavioural therapy (CBT) is also an effective tool for improving sleep and curing insomnia.
Common over-the-counter sleeping pills include melatonin, valerian, Benadryl, Advil PM, Tylenol PM, Sominex, and Z-drugs such as Lunesta, Ambien, and Sonata. Prescription sleeping pills may include benzodiazepines or antidepressants with sedating effects.
