When to Take Sleeping Pills
Are sleeping pills healthy or a bad alternative? (Photo Courtesy of Getty Images)
If you’ve ever wondered about how safe popping a few sleeping pills can actually be, you’re not alone: In the last few years, researchers have linked the drugs to higher instances of early death, Alzheimer’s, increased mortality, and most recently, a doubled risk of car crashes. Such facts make it tough to tell whether you should risk your health for a decent night’s sleep. According to sleep specialists and neurologists, there’s a smart way to use sleep remedies, whether they’re the over-the-counter variety, or prescribed by your doctor. And while natural remedies will usually trump chemical concoctions, you can safely use these drugs as long as you follow a few guidelines, know your body, and understand their biggest risks.
Related: 9 Ways Lack of Sleep Is Killing You
Only when you absolutely have to.
(Photo Courtesy of Getty Images)
The safest and healthiest way to use sleeping pills is “to avoid them as much as possible unless absolutely needed,” says Dr. Mark Boulos, a neurologist at Toronto’s Sunnybrook Health Science, citing “the night before you go in for surgery, or for only a few days at a time during stressful times in life” as good examples. Columbia neurology professor Dr. Carl Bazil adds that before going in for any pill treatment either at the pharmacy or with your doctor, first take a look at your sleeping habits since these could be the roots of your problem. “People don’t often think about it, but stimulants late in the day like caffeine, chocolate, or nicotine keep people awake,” he says. Then there’s your smartphone or tablet, whose light tends to trick your body into thinking it isn’t bedtime yet. “If you’re working up to the time you go to bed, you won’t be able to just turn it off,” Bazil says. “You need time to lie down and let your brain relax.” If you’ve checked your habits and you’re still having trouble sleeping, that’s when you should consider a pill.
Related: 10 Common Bad Habits and How to Break Them
After reading the ingredients.
(Photo Courtesy of Getty Images)
Both over-the-counter and prescription pills can be dangerous if used in high doses, so it’s all about using the drugs properly, says Boulos. Bazil adds you can start with over the counter medicines, but know what’s in your pills, first. The most popular pharmacy-available medicines contain antihistamine — the main ingredient that makes you drowsy. “The main problem with antihistamines in many OTC sleep remedies is they last too long,” says Bazil. “So you still have to be aware that you could still be drowsy the next day from the medicine, not from lack of sleep.” Other OTC drugs have melatonin, a hormone, which helps re-train and set your body clock if you’re trying to regulate your sleeping time. You can also opt for herbal remedies, like Valerian, or supplements with amino acids. But keep in mind there are several signs you should see a doctor, Bazil says. If your sleep troubles are persistent, you get enough sleep but still feel sleepy, or if you wake up frequently, or with headaches, you could have a disorder.
You have enough time for them.
(Photo Courtesy of Getty Images)
Sleeping pills, by definition, mess with your body’s natural behavior (their biggest effects include sedation, slurred speech, and uncoordinated actions) so be extra cautious of when you take them — and make no plans to do anything important but sleep for that block of time. “Remember these [pills] are meant to make you drowsy, and some of them have the tendency to make you forget things,” says Bazil. “That’s all fine if you go to sleep, but some people won’t feel sleepy, so they’ll decide to take it, and wait until they do feel drowsy.” The problem is, the sedative’s effects can hit you quickly at unexpected times, like while driving. “All of a sudden you’re half asleep, which can result in confused or dangerous behavior,” Bazil says. A 2014 CDC report found that a high number of emergency room visits were caused by adverse reactions to Ambien, the most popular prescription insomnia-aid – and they included a high number of falls, confused behavior, and difficulty waking up. The FDA also warns about “next-morning impairment”, or when the drug’s effects last longer than you’d think. Bazil says since sleeping pills are long acting, even when you wake up, there’s a possibility that you’re still in a confused state and not 100 percent alert. The lesson is simple: Always follow the recommended dose, and take sleeping pills right before you hit the sack, allowing extra time for any lingering after-effects.
Related: 10 Products to Help You Get a Better Night’s Sleep
If you’re not already hooked.
(Photo Courtesy of Getty Images)
Not all sleeping pills are made equal (Ambien is thought to be less addictive in its ingredients than benzodiazepines like Xanax) but treat all with caution: Whatever you’re taking, your body still adapts and becomes immune to sleeping pills fast — neutralizing their effect and often tricking you into thinking you need a higher dosage. “With on-going use, [the drug’s] effectiveness wears off,” Boulos says. “At this point, the user needs to increase the dose and then it turns into a vicious cycle — increased dose, effect of medication wears off, increased dose again and so on.” You’ll know when you’ve used sleeping pills too much when their effectiveness starts to wear off, Boulos says, so avoid daily or regular use so you don’t reach that point.
Related: 8 Most Addictive Legal Drugs
When you’re sober and off other medications
(Photo Courtesy of Getty Images)
“The biggest danger associated with sleeping pills is if they are overdosed or mixed with alcohol or another sedating medication,” says Boulos. “This can be deadly, as has been the case with several celebrities over the past few years.” That’s because alcohol, a depressant, intensifies the sedative, drowsy effect of sleeping pills — putting you at a bigger risk for injuries resulting from confused behavior. Read the label on your medicine: Don’t drink within 24 hours of taking a pill and check with your pharmacist or doctor about any current medications you’re taking before starting a new treatment.
After fully assessing your sleep habits.
(Photo Courtesy of Getty Images)
The sleeping pill shouldn’t be your cop-out for bad sleep behavior. According to Bazil, it’s easy to believe that if you take a sleeping pill, you can still have terrible sleeping habits, including working up until the last minute at night or leaving your phone on. “They’ll expect the pill to overcome all those problems, or make up for not sleeping enough,” says Bazil. “It won’t. You still need to pay attention to your body to prepare yourself for sleep, and give adequate time for it.”
Related: Signs You Might Have a Sleep Disorder
The natural remedies don’t work.
9Photo Courtesy of Getty Images0
A whole host of new studies show that natural alternatives like mindfulness meditation and even changing your dinner diet can help you get to sleep easier. In a recent meta-analysis of 20 studies, researchers found that cognitive behavioral therapy worked very similar to medicine for people with insomnia, but without the sedated side effects. You could also make some personal time to de-stress: Boulos recommends doing a relaxing activity before bedtime, like a massage with your significant other, or having a warm shower.
By Jillian Rose Lim
More From Men’s Journal:
A Diet to Help Get Your Sleep Back on Track
