Evie Summers
Sleep aids can be a helpful way to get a good night's rest when sleeplessness persists despite good sleep habits. They are typically recommended for occasional insomnia, such as after a stressful day or when travelling across time zones (jet lag). Over-the-counter (non-prescription) sleep aids often contain antihistamines, which can make you drowsy, while natural supplements like melatonin and valerian can also promote sleep. Prescription sleep aids are generally recommended for more extreme cases of insomnia, particularly when it is resistant to other forms of treatment. However, it is important to consult a healthcare provider before taking any sleep aid, as they can come with side effects and safety risks, and may not be suitable for everyone.
| Characteristics | Values |
|---|---|
| When to take a sleep aid | After a stressful day, while having jet lag or occasional insomnia |
| Who can take a sleep aid | Anyone 18 or older can buy over-the-counter sleep medications. However, check with your healthcare provider first. |
| Who shouldn't take a sleep aid | Pregnant or breastfeeding women, people with side effects, people with addiction or withdrawal symptoms, people with sleep disorders, people taking other medications, recreational drugs or herbal remedies, people with allergies to ingredients in the sleep aid, older adults, children |
| When to consult a doctor | If you experience side effects, if you have extreme insomnia, if you are pregnant or breastfeeding, if you are taking other medications, recreational drugs or herbal remedies, if you have a sleep disorder, if you have allergies to ingredients in the sleep aid, if you are an older adult, if you are a child |
| Precautions | Avoid alcohol, do not drive or perform activities requiring alertness, take the lowest dose possible, do not take before activities requiring your full attention, take right before bedtime, do not take every night, be aware of rebound insomnia, pair with behavioural changes |
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What You'll Learn
Consult a healthcare professional
Sleep aids can be a helpful way to improve your sleep, but it's important to consult a healthcare professional before taking any medication or supplement. Here are some reasons why you should seek professional advice when considering sleep aids:
Assessment of Your Individual Needs
A healthcare professional will assess your specific situation and needs. They will consider your medical history, any existing mental or physical health concerns, and any medications or supplements you are currently taking. By understanding your unique circumstances, they can provide personalised recommendations and ensure the sleep aid is suitable for you.
Guidance on Dosage and Timing
Sleep aids should be taken as directed by a healthcare professional. They can advise you on the appropriate dosage and timing for your specific situation. Following their guidance helps minimise potential side effects and ensures your safety. They may recommend starting with a low dose and adjusting as needed, always keeping your well-being at the forefront.
Monitoring Side Effects
Sleep aids can sometimes cause side effects such as dizziness, lightheadedness, nausea, headaches, or daytime sleepiness. A healthcare professional can help you understand and monitor these side effects. If any adverse reactions occur, they can provide guidance and make adjustments to ensure your comfort and safety. They may also recommend alternative options if needed.
Addressing Underlying Causes
Sleep issues can have various underlying causes, such as stress, travel, or medical conditions. A healthcare professional can help identify and address these underlying factors. They may recommend cognitive behavioural therapy, lifestyle changes, or other treatments to address the root cause of your sleep difficulties, ensuring a more comprehensive and long-lasting solution.
Safety Considerations
Sleep aids may have interactions or contraindications that you should be aware of. For example, they may interact with other medications or substances, and certain groups, such as pregnant or breastfeeding individuals, should approach sleep aids with caution. Healthcare professionals can provide guidance on safety considerations and help you make informed decisions regarding your specific circumstances.
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Understand the risks
Sleep aids can be a helpful short-term solution for sleeplessness, but it's important to understand the risks associated with their use. Firstly, over-the-counter (OTC) sleep aids often contain antihistamines, which can cause drowsiness. While this may help you fall asleep, antihistamines are not without their risks. For example, diphenhydramine and doxylamine succinate, two common antihistamines found in sleep aids, have anticholinergic properties that can impact the nervous system. A 2018 case study linked the long-term use of anticholinergic medications to an increased risk of dementia.
Additionally, while melatonin is a natural hormone that helps regulate the sleep-wake cycle, its effectiveness as a sleep aid is questionable. Melatonin supplements may be useful for jet lag or circadian rhythm issues, but they are generally not effective for chronic insomnia. Furthermore, people often take melatonin incorrectly, reducing any potential benefits. Other natural remedies, such as valerian supplements, may aid relaxation and sleep, but there is limited research on their effectiveness.
Prescription sleep aids also carry risks. They are stronger than OTC options and are not recommended for long-term use due to the risk of dependence and addiction. Mixing prescription sleep aids with other sedatives or alcohol can lead to a potentially fatal overdose. Certain prescription sleep medicines may also induce parasomnia, a disruptive sleep disorder where individuals engage in dangerous behaviours while mostly asleep. Benzodiazepines, a type of prescription sleeping pill, can be highly addictive and are typically only prescribed for short-term use.
It's important to consult your healthcare provider before taking any sleep aid, especially if you are pregnant, breastfeeding, or taking other medications. While sleep aids may provide temporary relief, they are not a cure for insomnia. Cognitive-behavioural therapy (CBT) is a more long-term solution that can help you make lasting changes to your sleep habits without the risks associated with sleep medications.
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Consider alternatives
If you are experiencing sleep issues, it is recommended to try other methods to improve your sleep before resorting to sleeping pills. Sleep experts emphasise that each case is different, and there is no one-size-fits-all solution.
Cognitive Behavioural Therapy for Insomnia (CBT-I) is a recommended treatment for insomnia that can be more effective and longer-lasting than simply taking sleeping aids. Over the course of typically five to ten visits, you work through how to calm your mind when stressors occur. It takes practice, but these exercises will help you fall asleep and stay asleep.
Some other lifestyle changes that can be made to improve sleep include:
- Maintaining a consistent sleep schedule by going to bed and waking up at the same time every day. This balances circadian rhythms and can help you get a better night's sleep.
- Practicing good sleep habits, such as avoiding screens before bed, creating a comfortable sleep environment, and establishing a bedtime routine.
- Addressing any underlying mental health issues, such as depression or anxiety, that may be contributing to sleep difficulties.
- Trying natural sleep aids, such as melatonin supplements, which can help promote sleep by raising melatonin levels in the body.
- Taking certain medications for depression at low doses can also bring more consistent sleep.
- Using over-the-counter antihistamines, such as diphenhydramine or doxylamine succinate, on an occasional basis to help with sleep after a stressful day or while experiencing jet lag. However, these are not recommended for regular use due to potential side effects and risks.
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Take the lowest dose
Sleep aids can be a helpful way to improve your sleep. However, it's important to be cautious when taking any medication, including over-the-counter sleep aids. Sleep medications can have side effects, and your body may develop a dependence on them over time. To reduce the risk of side effects and dependence, it's recommended that you take the lowest dose possible.
Before taking any sleep aid, it's important to consult your healthcare provider. They can help you weigh the benefits and risks of different options and determine whether medication is the best solution for you. Your doctor will consider your existing mental and physical health concerns, as well as any medications or supplements you're currently taking, to ensure the safety and effectiveness of the sleep aid. They may recommend trying other methods to improve your sleep first, such as cognitive behavioural therapy, which can be highly effective in treating insomnia.
If you and your doctor decide that a sleep aid is the best option for you, they will likely start you on a low dose. Taking the lowest dose possible can help limit potential side effects, which may include next-day grogginess, nausea, and headaches, as well as dizziness and lightheadedness. It's important to be aware of these side effects, especially if you need to drive or perform other activities that require alertness the next day.
Additionally, taking a lower dose can help reduce the risk of developing a tolerance to the medication. With regular use, your body may become accustomed to the sleep aid, requiring higher doses to achieve the same effect. This can lead to dependence and even addiction. By starting with a low dose, you can help prevent this from happening and ensure that the sleep aid remains effective over time.
Overall, taking the lowest dose of a sleep aid is a cautious and recommended approach. It allows you to balance the benefits of improved sleep with the potential risks and side effects of the medication. Remember to always follow the advice of your healthcare provider and read the medication instructions carefully.
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Avoid long-term use
Sleep aids are not intended for long-term use. Over-the-counter (OTC) sleep aids are not recommended for long-term use, and prescription sleep aids should be taken regularly but only a few nights a week to lower the risk of tolerance or addiction.
If you have been taking sleep aids for a long time, you may experience rebound insomnia when you try to stop taking them. This is because your body may have become dependent on the medication, and stopping it may cause your insomnia to return worse than before. Other withdrawal symptoms include anxiety, irritability, or strange dreams. To avoid this, talk to your healthcare provider about how to stop taking sleep aids safely. It may take months to stop taking the pills.
Additionally, sleep aids can have side effects and risks, including next-day grogginess, nausea, and headaches. They may also increase the risk of dementia—in a 2018 case study, researchers found that taking anticholinergic medications increased the risk of dementia for up to 20 years after exposure.
Furthermore, sleep aids should not be mixed with other sedatives or alcohol, as there is a possibility of overdosing. Sleep aids can also cause parasomnia, a disruptive sleep disorder that can lead to dangerous behaviours while the user is still mostly asleep.
Instead of relying solely on sleep aids, it is recommended to pair them with behavioural changes or cognitive behavioural therapy (CBT-I), which can be more effective and longer-lasting.
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Frequently asked questions
Sleep aids should be taken right before bedtime as taking them too early in the evening may interfere with evening activities. Melatonin, for example, is most helpful if taken an hour before bedtime.
Side effects of sleep aids may include nausea, headaches, dizziness, and daytime sleepiness. Sleep aids can also cause next-day grogginess, rebound insomnia, anxiety, irritability, or strange dreams.
Before taking a sleep aid, consult a healthcare provider and discuss any existing mental or physical health concerns. Make sure the sleep aid will not interact with any medications, recreational drugs, or herbal remedies you are taking, and confirm that you are not allergic to any ingredients.
Sleep aids should be used in conjunction with other lifestyle changes to improve sleep. Cognitive behavioral therapy for insomnia (CBT-I) is recommended as a longer-lasting alternative to sleep aids. Other alternatives include exercising, maintaining a consistent sleep schedule, and practicing good sleep habits.
No, you should avoid taking sleep aids with alcohol as it can increase the sedative effects. You should also avoid driving or performing activities that require alertness until the medicine has worn off.
