Colin Snow
Sleeping pills can be an effective treatment for chronic insomnia, but they also carry the risk of side effects such as dizziness, drowsiness, and allergic reactions. To minimize the risk of daytime drowsiness, it is recommended that sleeping pills be taken at bedtime, ensuring a full night's sleep of seven to eight hours. Taking them in the middle of the night increases the risk of complex sleep behaviors like sleepwalking and sleep driving. While over-the-counter (OTC) sleeping pills are easily accessible, it is important to consult a healthcare provider before use, especially regarding potential interactions with other medications. Prescription sleeping pills, such as benzodiazepines, carry additional risks of physical addiction and overdose. Overall, sleeping pills are intended for short-term use, and lifestyle changes or cognitive-behavioral therapy (CBT) are often recommended for long-term solutions to insomnia.
| Characteristics | Values |
|---|---|
| Time of consumption | Sleeping pills should be consumed right before getting into bed, leaving at least seven to eight hours of bedtime left. |
| Duration of use | Sleeping pills are meant for short-term use and should not be used long-term. |
| Side effects | Drowsiness, dizziness, constipation, diarrhea, muscle weakness, digestive problems, worsened snoring and sleep apnea. |
| Rebound effects | Sleeping pills can cause rebound insomnia, where insomnia may worsen after stopping the medication. |
| Dependency | Sleeping pills can cause dependency, and it may take months to stop taking them safely. |
| Risks | Daytime drowsiness, impaired driving ability, and complex sleep behaviors like sleepwalking or sleep driving. |
| Interactions | Alcohol and sleeping pills should not be mixed, as it can lead to excessive drowsiness and increased risk of injuries and memory issues. |
| Precautions | Consult a doctor before taking sleeping pills, especially during pregnancy or when taking other medications. |
| Alternatives | Cognitive behavioral therapy (CBT), sleep therapies (UV light therapy, orofacial therapy), and lifestyle changes are preferred over sleeping pills. |
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What You'll Learn
Sleeping pill side effects
Sleeping pills can be an effective treatment for chronic insomnia, but they can also have side effects. While they may help you fall asleep about eight to 20 minutes faster and give you an additional 35 minutes of sleep, it is recommended that they are used for short-term relief only. Sleeping pills are powerful hypnotics that can cause a strong urge to sleep, but this sleepiness can persist after you wake up, causing daytime drowsiness. This can negatively impact your ability to drive, work, or complete daily tasks and may even lead to falls and accidents.
Other common side effects of sleeping pills include constipation, diarrhea, muscle weakness, digestive problems, and dizziness. More serious side effects include parasomnias, which are complex sleep behaviours where people may sleepwalk, eat, make phone calls, or even drive while still mostly asleep. These behaviours can be dangerous and are difficult to detect once the medication takes effect.
Sleeping pills can also cause confusion and memory problems, especially in older adults, and may worsen snoring and sleep apnea. They can be habit-forming, leading to dependence and rebound insomnia when trying to stop taking them. Additionally, they may interfere with normal breathing and can be dangerous for people with certain chronic lung problems such as asthma or COPD.
It is important to use caution when taking sleeping pills and to follow the recommended timing and dosage. They should not be mixed with other sedatives or alcohol due to the risk of overdose. Before taking any sleeping aids, it is advisable to consult a healthcare professional to discuss potential side effects and explore alternative treatments such as cognitive behavioural therapy (CBT) or natural remedies.
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Natural sleep remedies
While sleeping pills can be an effective treatment for chronic insomnia, they can have side effects and may not be suitable for long-term use. To avoid the risk of daytime drowsiness, it's recommended that you take a sleeping pill at least seven to eight hours before you need to wake up.
If you're looking for natural alternatives to sleeping pills, there are several options that may help you get a good night's sleep. Firstly, you can try natural supplements such as melatonin, magnesium, valerian root, and lavender. Melatonin is a hormone that is naturally produced by the body to promote sleep. It can be purchased over the counter, but it's important to consistently buy the same brand as dosages may vary. Valerian is an herb that is believed to aid relaxation and sleep. While these supplements may be helpful, it's always a good idea to consult your healthcare provider before taking them.
Additionally, you can make lifestyle changes to improve your sleep habits. Reducing your exposure to unnatural light before bed can be beneficial, as light from smartphones and other electronic devices can interfere with sleep. If you need to get up during the night, using a flashlight instead of turning on the lights can help minimize visual disruption. Maintaining a comfortable bedtime temperature by sleeping in layers can also promote better sleep.
Certain foods and drinks may also help induce sleepiness. Warm milk, chamomile tea, and tart cherry juice are known to promote sleep, although there is limited scientific proof of their effectiveness. You can also try incorporating foods rich in tryptophan, an amino acid that can boost serotonin levels and help you feel calm and sleepy. Examples include turkey, cheese, nuts, beans, eggs, and milk.
Finally, behavioral changes can play a crucial role in improving your sleep. Avoiding large meals, caffeine, alcohol, and smoking before bed can create a more conducive environment for sleep. Engaging in relaxing activities such as listening to soothing music, reading a book, or practicing meditation can also help prepare your mind and body for sleep.
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Prescription vs. over-the-counter
Sleeping pills can be purchased over the counter or with a prescription. Over-the-counter sleep aids often contain antihistamines, which can make you drowsy. Melatonin supplements, diphenhydramine (Benadryl), and doxylamine succinate (Unisom SleepTabs, Robitussin Nighttime Cough DM, and Vicks Nyquil D Cold and Flu Nighttime Relief) are some examples of over-the-counter sleep aids. Melatonin is a naturally occurring hormone in the body that promotes sleep.
Prescription sleeping pills are stronger than over-the-counter ones and are recommended for short-term use only. They work in different ways, depending on the type. Benzodiazepines, for example, stimulate a chemical in the brain called GABA, leading to sedation, muscle relaxation, and reduced anxiety. However, they carry a risk of dependence, misuse, withdrawal, and addiction, and can cause lingering sleepiness and dizziness the following day. Z-drugs, such as zolpidem (Ambien) and eszopiclone (Lunesta), work by slowing down brain activity. They are typically prescribed over benzodiazepines due to the risks associated with the latter.
Sleeping pills, in general, are not recommended for long-term use as they are not a cure for insomnia and can cause side effects such as constipation, diarrhoea, muscle weakness, digestive problems, and worsened snoring and sleep apnea. They may be most helpful for short-term relief during stressful life events. It is important to consult a healthcare professional before taking any sleep medication to determine the best treatment option based on your medical history and current medication.
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Sleep driving and other behaviours
Sleeping pills can be an effective treatment for chronic insomnia. However, like any other drug, they can have side effects, and it's best to use them for short-term relief. Sleeping pills are powerful hypnotics, and while they can be helpful in inducing a strong urge to sleep, you don't want this sleepiness to persist after you wake up.
Sleep driving is a serious side effect of taking sleeping pills. It involves driving while not fully awake, and those affected have no memory of their actions. This can be extremely dangerous, as your reaction time may be too slow, and you may not be able to respond appropriately to situations that arise while driving. In Washington state, officials counted 78 impaired-driving arrests where Ambien was a factor, and some drivers even took the pill while behind the wheel so that it would kick in by bedtime. This is not an appropriate use of sleeping pills, and users should always follow the recommended dosage and timing instructions.
Parasomnias are complex sleep behaviours that may occur when taking sleeping pills. These can include sleep eating, making phone calls, or having sex while in a sleep state. While rare, parasomnias are difficult to detect once the medication takes effect. People may appear to be awake, but their brains are not fully alert, and they often have no memory of these actions.
Daytime drowsiness is a common side effect of sleeping pills and can impact your ability to drive or operate machinery safely. It is recommended that you get at least seven to eight hours of sleep after taking a sleeping pill to avoid this risk. Additionally, you should never mix sleeping pills with alcohol, as this can lead to excessive drowsiness and increase the risk of injuries and memory issues.
If you are experiencing insomnia, it is recommended to first try lifestyle changes or cognitive-behavioural therapy before resorting to sleeping pills. Sleeping pills should only be taken when you can devote a full night's sleep to them and should not be mixed with other sedatives or alcohol. Always speak to a healthcare professional before taking sleeping pills, and follow their instructions for usage and dosage.
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Long-term use
Sleeping pills are generally not recommended for long-term use. Most sleeping pills are designed for short-term use, often for a number of weeks or less. They are intended to help with temporary sleep issues, such as jet lag or stress, and are not a cure for insomnia.
Sleeping pills can be habit-forming, and there is a high risk of becoming dependent on them. This can lead to psychological dependence, where an individual believes they need the pill to fall asleep. Additionally, long-term use can interfere with sleep, sometimes worsening insomnia. Rebound insomnia is a significant side effect that can occur when stopping sleeping pills, making insomnia symptoms worse than initially.
Research has also found a link between regular use of certain sleeping pills and an increased risk of falls, injuries, car accidents, and even cancer. One study found that people taking hypnotics or anxiolytics (anti-anxiety medications) consistently for three years had increased mortality rates. Another study found that people taking sleeping pills over two years, especially benzodiazepines, also had increased mortality.
Furthermore, sleeping pills can have side effects such as drowsiness, difficulty with balance or coordination, impaired focus or memory, and allergic reactions. These side effects can be dangerous, especially if operating machinery or driving a car. Combining sleeping pills with alcohol can lead to excessive drowsiness, increasing the risk of injuries and memory issues, and even death as both slow down breathing.
It is crucial to use sleeping pills responsibly and under the guidance of a healthcare professional. They should be taken exactly as prescribed, and individuals should be aware of potential interactions with other medications or certain foods, such as grapefruit.
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Frequently asked questions
It is too late to take a sleeping pill if you do not have at least seven to eight hours left before you need to wake up. This may cause daytime drowsiness and increase the risk of sleepwalking or sleep driving.
Side effects may include dizziness, constipation or diarrhea, muscle weakness, digestive problems, and prolonged drowsiness.
Yes, cognitive behavioral therapy (CBT) is an effective tool for improving sleep and curing insomnia. Other alternatives include ultraviolet (UV) light therapy and orofacial therapy.
Some OTC sleeping pills include melatonin, valerian, and products with antihistamines such as Benadryl, Sominex, and Tylenol PM.
Prescription sleeping pills include benzodiazepines such as Dalmane, Halcion, and Restoril, as well as newer GABA medications.
