With the rapid development of technology and change of life pace, the incidence of sleep disorders, especially insomnia, has been increasing and many people opt for sleeping pills as a quick remedy. Some of the medications that can help temporarily include corticosteroids, which, however, have long-term effects that are still under question. In this blog, I will highlight the various sleeping pills, the dangers of long-term usage and useful suggestions to incorporate in your lifestyle to enhance sleep.
Types of Sleeping Pills
Based on the type of chemicals used and the effect on the brain, sleeping pills can be categorized into several groups.
Benzodiazepines
These are ones such as diazepam and lorazepam. They act by increasing the effect of a neurotransmitter known as GABA, which has the responsibility of reducing the activity within the brain, hence leading to sleep. Nevertheless, benzodiazepines may become addictive and thus, it is advisable not to use them for long-term treatment.
Non-benzodiazepine hypnotics (Z-drugs)
Some of the drugs in this category include zolpidem (Ambien), zaleplon (Sonata) and eszopiclone (Lunesta). They also bind on GABA receptors and although they can be addictive, they are less likely to be addictive than benzodiazepines.
Melatonin receptor agonists
Most of the drugs, such as ramelteon (Rozerem), acting on the sleep-regulating hormone called melatonin, are available. These are for those who have a hard time sleeping but are believed to have fewer side effects than other sleep medications.
Antihistamines
Most sleep-promoting medicines available without prescription and sold over the counter include diphenhydramine, often known as Benadryl, and doxylamine. However, these are easily available and can be purchased without a prescription, but they should not be used regularly because of the side effects.
Potential Risks of Long-Term Use
Although sleeping pills can be helpful in managing short-term sleep issues, using them over an extended period comes with various risks.
- Dependence and Tolerance: One of the biggest risks of long-term sleeping pill use is dependence. Over time, your body can become tolerant to the medication, requiring higher doses to achieve the same effect. This can lead to physical and psychological dependence, making it difficult to sleep without the drug.
- Cognitive and memory impairment: Prolonged use of sleeping pills, especially benzodiazepines, has been linked to cognitive decline and memory problems. Some individuals may experience confusion, forgetfulness, and difficulty concentrating, which can affect daily functioning.
- Daytime Drowsiness: Extended use of sleep medications can cause residual effects the following day, such as drowsiness, dizziness, and slowed reaction times. This can increase the risk of accidents, especially when driving or operating heavy machinery.
- Increased Risk of Falls: In older adults, sleeping pills can increase the risk of falls and fractures due to impaired coordination and balance. This is particularly concerning for the elderly, who may already be more prone to injuries.
- Rebound insomnia: When someone stops taking sleeping pills after long-term use, they may experience rebound insomnia, where their sleep problems return even worse than before.
Alternatives to Sleeping Pills
For those concerned about the long-term risks of sleeping pills, several natural and behavioral alternatives can help improve sleep quality.
- Cognitive Behavioral Therapy for Insomnia (CBT-I): CBT-I is a structured program that helps individuals address the thoughts and behaviors contributing to their sleep problems. Studies show that CBT-I is as effective as sleeping pills in the long term and does not carry the risks of dependence or side effects.
- Melatonin Supplements: Melatonin, a hormone that regulates sleep-wake cycles, is available as a supplement and may help people with sleep disorders. Unlike traditional sleeping pills, melatonin is generally safe for long-term use.
- Relaxation Techniques: Practices like meditation, yoga, and deep breathing exercises can help calm the mind and promote better sleep without the need for medication.
- Sleep hygiene: Maintaining good sleep hygiene by keeping a consistent bedtime routine, avoiding caffeine and electronics before bed, and creating a comfortable sleep environment can greatly improve sleep quality naturally.
Conclusion
Sleeping pills can help with sleep problems in the short run, but they also come with risks, especially if they are used for a long time. Long-term use may lead to dependence, memory problems, and other health problems. People who want a long-term answer should look into non-drug options like CBT-I, melatonin supplements, or changes to their lifestyle that can help them sleep better without the risks that come with sleeping pills. In the end, it’s important to talk to a doctor before deciding to use a sleep aid for a long time to make sure it’s safe and useful.