Regularly getting a good night’s sleep is crucial to good physical and mental health. Your brain and body require quality sleep to work properly. But research has shown that up to 70 million Americans have sleep disorders that affect their health and ability to function in their daily lives. So, it’s no wonder that the number of people who take sleep aids has doubled since 2010. But even over-the-counter sleep aids carry risks and side effects that can damage your health. That’s why it’s important to know the risks of sleep aids and learn about healthy ways to improve your sleep.
Why We Need Sleep
There’s hardly a facet of your health that isn’t dependent on getting good sleep. Your brain needs sleep to perform many functions, including the organization and storage of new information and memories. Sleep also affects cardiovascular health, the health of the blood vessels in your brain, metabolism, stress levels, hormone production, mood, immune system, attention and memory. Getting enough quality sleep increases your cognitive performance, energy levels, and ability to regulate your emotions.
How Much Sleep Do I Need?
The amount of sleep you need changes throughout your life depending on several factors, the most important of which is your age. The amount of sleep you need decreases as you age. Most adults need between 7 and 9 hours of sleep per day. Other factors that can affect how much sleep you need include pregnancy, menopause, illness, and your overall health.
Is All Sleep the Same?
The quality of your sleep is just as important as the quantity. The National Sleep Foundation has established four characteristics of sleep quality:
- how long it takes you to fall asleep
- how many times you wake up during the night
- how long you’re awake
- how much time you spend lying awake in bed vs. being asleep
Being able to fall asleep quickly and stay asleep ensures you’ll go through all of the stages of sleep necessary for good health.
What Happens When You Don’t Get Enough Good Sleep?
Chronic sleep deprivation can create devastating effects on your health. Getting fewer hours of sleep than your body needs will create a sleep deficit which builds up over time. If you have a sleep deficit, also called a sleep debt, on a regular basis, you’re at increased risk of cardiovascular disease, stroke, high blood pressure, diabetes, obesity, and other chronic illnesses. Lack of good sleep also affects your ability to think and react quickly, increasing your risk of hurting yourself in a fall and being involved in a car crash. Research shows that nearly 20% of fatal automobile accidents involve drivers who are sleep deprived.
Being in a state of sleep debt also affects your mental health. We have long known that insomnia is sometimes a symptom of mental health conditions such as anxiety and depression. But sleep deprivation can also contribute to mental health problems. Studies have shown that a lack of sleep can increase risk of a major depressive episode. Research also reveals that sleep deprivation can cause the body to increase its production of cortisol, a hormone that helps your body respond to stress as well as regulate blood pressure and blood sugar levels. High levels of cortisol can cause a number of physical and mental health conditions including high blood pressure, weight gain, anxiety, depression, and insomnia.
Using Sleep Aids
If you’re tired but can’t sleep, wake up multiple times in the middle of the night, or have some other type of trouble sleeping, you may have considered using a sleep aid. According to the National Institutes of Health, 20% of adults regularly use sleep aids.
Over-the-Counter Sleep Aids
You may have heard someone recommend Benadryl as a sleep aid. That’s because most over-the-counter sleep aids contain antihistamines, drugs more commonly known for treating allergies. In addition to their histamine-blocking properties, first-generation antihistamines also cause drowsiness which is why they’re also called sedating antihistamines. Diphenhydramine (Benadryl) and Doxylamine (Unisom) are the most commonly used sedating antihistamines. Although these drugs don’t cause dependence, you can build up a tolerance to the sedative effects of antihistamines quickly. This means that the more you take them, the less effective they are.
Dietary Supplements as Sleep Aids
Dietary supplements such as magnesium sleep aids have grown in popularity as people seek solutions for the sleep disorders caused by stress, screen use, and shift work. Some commonly used dietary sleep aids include:
- Melatonin – a hormone produced by the brain that helps promote sleep
- Valerian – an herbal supplement made from the roots of the valerian plan said to help you fall asleep and stay asleep
- Magnesium – a mineral said to help you fall asleep more quickly and stay asleep longer
- Zinc – a mineral believed to increase duration of sleep
While these sleep aids may be naturally occurring substances, it’s important to remember that natural doesn’t mean safe. In addition, supplements are not approved by the Food and Drug Administration for safety or effectiveness. You should talk to your health care provider about any supplement that you’re considering.
Prescription Sleep Aids
Whether they help you fall asleep faster or stay asleep longer, prescription sleep aids are only intended to be used for a short period of time. There are several different categories of prescription sleep aids:
Antidepressants – Doxepin, Mirtazapine, and Trazadone are considered sedating antidepressants and are sometimes prescribed for insomnia accompanied by depression
Benzodiazepines – Benzos prescribed for insomnia include temazepam (Restoril), triazolam (Halcion), and quazepam (Doral)
Non-benzodiazepine Sedative Hypnotics aka z-drugs – Zolpidem (Ambien), Zaleplon (Sonata), Eszopiclone (Lunesta)
Barbiturates – Barbiturates have fallen out of favor in recent decades, but amobarbital and secobarbital are still sometimes prescribed for insomnia
Prescription sleep aids aren’t intended for long-term use due to their potential for abuse and dependence. Whether physically or psychologically, you can become addicted to sleeping pills after just a few weeks of use. Signs that you’ve developed a dependence on a prescription sleep aid include:
- You need to take a higher dosage of medication to get the same effect
- You’ve taken the medication for longer than prescribed
- When you stop taking the medication, you experience withdrawal symptoms
- You can no longer fall asleep without taking medication
- You feel hungover, groggy, or disoriented during the day
The Dangers of Mixing Sleep Aids with Other Substances
Mixing prescription or over-the-counter sleep aids with alcohol, opioids, or other medications that depress activity in the central nervous system can be very dangerous. Combining sleeping pills with alcohol or other depressants puts you at increased risk for respiratory distress that can be life-threatening and even fatal.
Side Effects of Sleeping Pills
Reactions to sleep aids can vary from person to person and depend on what type of sleeping pill you’re taking. In general, the most common side effects of sleeping pills include:
- Drowsiness
- Feeling hungover or “fuzzy” the next day
- Trouble maintaining focus
- Dry mouth
- Headache
- Muscle weakness
- Digestive issues
Sleep aids can also cause side effects that can be dangerous and even life-threatening. Seek medical help immediately if you experience any of the following side effects of sleeping pills:
- Sleepwalking, sleep driving, sleep eating and other activities that are safe when done while awake but are very dangerous when done while asleep
- Signs of an allergic reaction including difficulty breathing; chest pain; swelling of the throat, tongue, eyes, lips and face; vomiting; irregular heartbeat and chest pain
- Signs of dependence such as withdrawal symptoms
Healthy Ways to Get More Sleep
Developing healthy habits around your sleep schedule can help you get the sleep you need without sleep aids or sleeping pills. Developing good sleep hygiene can help you fall asleep faster and stay asleep longer.
What Is Sleep Hygiene?
Sleep hygiene is a set of habits and techniques that help you get a better sleep. Good sleep hygiene incorporates a sleeping environment that encourages sleep, a regular bedtime routine and sleep schedule, and daytime activities that set you up for a good night’s sleep.
Sleep Hygiene Checklist
Below are a few tips on how to create good sleep habits. Use this as your sleep hygiene checklist or create your own with the strategies that work best for you.
- Set a regular bedtime and a regular time to wake up
- Keep your room cool and dark
- Stop using electronics (phones, tablets, etc.) 30 minutes before bedtime
- Avoid caffeine, nicotine, and alcohol within 6 hours before bedtime
- Only use your bed for sleeping and sex; don’t work, watch TV, or eat in bed
- Try not to look at the clock
- Exercise in the morning
- Eat a healthy diet
- Before bed, do a calming activity such as meditation, journaling, or reading
Get the Rest You Need Without Sleep Aids
If you or someone you love has become addicted to sleep aids or sleeping pills, a good night’s sleep may seem like an unattainable dream. The experienced, compassionate team at Brentwood Springs Detox is here to help you safely and comfortably stop using sleep aids. Call us today at (615) 307-9392 or reach out here: https://brentwoodspringsdetox.com/admissions/ and a friendly member of our admissions staff will talk you through what to expect during treatment.
