Understanding Sleeping Aid Medications and Their Effects
Many people suffer from lack of sleep. However, knowing how much sleep you individually need in order to feel good and function productively throughout the day can be different. A few ways to tell if you are getting enough sleep are if you feel sleepy when watching television, sitting still in a public place, attending a meeting, or riding in a car. If you are getting enough sleep, you should function well throughout the day without feeling sleepy. People who are getting enough sleep may still be plagued with a daily fatigue problem. This can be caused by various sleeping disorders that disrupt the quality of sleep. Adverse working schedules, time off work due to illness, or retirement often will reveal whether a person has a sleep disorder because the signs and symptoms will no longer be masked by the sleeping problems practicing. Sleep disorders are a group of conditions that affect the ability to sleep well on a regular basis. Whether they are caused by a health problem or by too much stress, problems with your sleep can be improved by changes to a few things in your daily routine. Sleeping aids fall into two general categories: prescription and non-prescription drugs. The main purpose of sleeping pills is to induce and maintain sleep on a short-term basis. All prescription medications, whether they are sleeping aids or not, are intended to treat a specific problem. Sleep medications are no exception. A physician may prescribe a sleeping aid for someone who is suffering from a temporary bout of insomnia and is being kept awake as a result of stress from work, family matters, or a traumatic event. Long-term sleeplessness can dramatically affect a person's quality of life, and a physician may feel that prescribing a medication is the best way to treat the insomnia, in conjunction with behavioral changes.
What are sleeping aids?
Sleep is essential for physical restoration. Growth hormone is released during the early phase of sleep, and mental recovery occurs during sleep. The brain rids itself of neurological waste that has built up during the day and makes space for new information to be learned the next day. During sleep, the body also begins to heal and repair itself. Sleep plays a crucial role in the body's ability to heal and repair cells, tissue, and muscle.
There are different stages of sleep ranging from light sleep to deep sleep and finally to rapid eye movement (REM) sleep. When a person is in the light sleep phase, they are easily awakened. This position is the stage between wakefulness and sleep. During this time, the muscle tone becomes relaxed, body temperature drops, and heart rate slows. This process lasts for about 10 minutes. The person will then go into deep sleep. This sleep is needed to feel refreshed in the morning. If a person is awoken during this stage, they will feel disoriented for a few minutes. The deep sleep stage occurs for about 20 minutes. After the deep sleep stage, a person will go into the rapid eye movement (REM) sleep. This is the dreaming stage and it takes place about 70-90 minutes after the person falls asleep.
Sleeping is an essential part of our life. It is something that cannot be forgone in the cycle of life. Sleep has been identified to work as a restorative process of physical and physiological homeostasis in animals. As defined by Prevost, sleep is a behavioral state which is characterized by little movement, little response to external stimulation, and the adoption of a stereotypical posture.
Importance of quality sleep
Proper sleep is necessary for good health, and quality sleep is one key to ensuring that people are functioning at their highest level. Cognitive-behavioral therapy can improve the quality of an individual's sleep, and in some cases, it is more effective than sleep medications. The things people do during the day, and especially before bedtime, can have a big impact on sleep. A long-lasting approach is to work on making changes in these areas in order to improve sleep. This common practice of "self-medicating" may lead to a cycle of using the sleep medication more and more frequently, without addressing the behaviors causing the sleep problem. If an individual feels that they must continue taking a sleep medication, it is wise to use it for as short a time as possible. Ideally, an individual will use the sleep medication for a short period of time in order to get them back on track and then stop the medication once their sleep schedule has improved.
Common sleep disorders
Insomnia is a very common sleep disorder. People who have insomnia have trouble falling asleep, staying asleep, or both. As a result, they may get too little sleep or have poor-quality sleep.
Sleepiness and fatigue are the most common symptoms of insomnia. Sleepiness is when you feel unusually drowsy and have an increased tendency to fall asleep. Fatigue is a lack of energy and motivation. Insomnia can be acute (short-term) or chronic (ongoing).
Acute insomnia is common and often is brought on by situations such as stress at work, family pressures, or a traumatic event. Acute insomnia lasts for days or weeks.
Chronic insomnia lasts for a month or longer. Most cases of chronic insomnia are secondary, which means they are the symptom or side effect of some other problem.
There are many things you can do to improve your quality of sleep if you are suffering from insomnia. Good sleep habits and a healthy lifestyle can make a big difference. Some helpful tips are provided on the "Going to Sleep" section. A common treatment for insomnia is cognitive behavioral therapy. This is a program that helps to identify what is causing or maintaining the insomnia so that it can be changed. There are different strategies to modify the condition but it does not involve medications. Using medications to assist in sleeping should only be a short-term treatment. If you are experiencing chronic insomnia, it is recommended that you consult a doctor. This way, you can see if there is an underlying cause for the sleep problem as well as obtaining the appropriate treatment.
Types of Sleeping Aids
- Over-the-counter options: Over-the-counter (OTC) sleeping aids are intended for those with mild sleep problems and as the name suggests, are sold without a prescription. They are a widely used treatment for those with intermittent insomnia. OTC sleeping aids are non-addictive and generally have fewer side effects than prescription medications. The most common sleep aid is the antihistamine, though there are herbal options and melatonin supplementation. Antihistamines are intended for short-term use and are best for those who are trying to cope with jet lag. Melatonin is a naturally occurring hormone that regulates the sleep-wake cycle and has been proven to be effective in helping with sleep problems related to shift work or a change in the sleep schedule.
- Prescription medications: Prescription medications are intended for those with severe insomnia and should always be taken under the supervision of a doctor. These types of sleeping aids are generally fast-acting and are designed to promote sleep. They are tailored for those who have difficulty falling asleep, though some have been specifically designed to aid those who have trouble staying asleep. There are a variety of different classes of drugs, ranging from benzodiazepines to the newer non-benzodiazepine hypnotics. Each class of drug has particular benefits and downsides and is intended for different sleep problems. There are many different types of sleeping aids in today's market. They range from herbal teas to prescription medications, with each type having a specific target audience. Some are for only short term use, while others are intended to be used for chronic (long-term) insomnia. Each type of sleeping aid has its own benefits and drawbacks.
Prescription medications
Patients who suffer from severe disruptions to their sleep will often be referred to a sleep specialist who can diagnose and treat the causes of the sleep problem. In some instances, medications may be used short term or in low doses to help with sleep. Commonly, prescription medications are sedative hypnotics which are prescribed for insomnia. This class of medication includes benzodiazepines such as diazepam (Valium), and non-benzodiazepines. The non-benzodiazepine hypnotics have a different chemical structure but act on the same benzodiazepine receptors. These medications are considered effective short term but are not recommended for long term use due to their potential for dependence and substance abuse. They are best taken when a patient can have a full night's sleep of 7-8 hours because if the patient wakes too soon, the drug may impair memory and performance the next day. An example would be zolpidem (Ambien). A relatively new prescription medication is available for long term and chronic insomnia sufferers. Tasimelteon is a melatonin receptor agonist which acts on specific melatonin receptors in the brain believed to regulate the normal sleep wake cycle. This medication has shown improvement in sleep latency and maintenance through its trials. These medications must be taken under the supervision of a doctor. It is important that patients advise their general practitioner about all the medication, including over the counter preparations, herbal remedies and prescribed medications, so they can be monitored for interactions and side effects.
Over-the-counter options
Since these are available without a prescription from a healthcare professional, over-the-counter (OTC) sleeping pills are the first-choice sleep aid for many people with insomnia. Although OTC sleep medications are nonprescription drugs, they too have potential for either misuse or for causing harm. The Food and Drug Administration has approved two types of OTC medications for insomnia: those containing diphenhydramine and those containing doxylamine. All OTC FDA approved sleep aids contain one of these two active ingredients. Some unapproved OTC sleep aids contain antihistamines other than diphenhydramine and doxylamine, so it's important to read the package carefully. There are certainly many types of OTC sleep aids that might be labeled as a sleep aid, such as hemp, melatonin, and other herbal products, but these are not FDA regulated as medications to treat sleep and therefore are classified as natural remedies rather than OTC medications.
Natural remedies
Natural remedies are another option that is used to aid sleep. They are particularly favored by people who are anxious about the negative health and psychological effects of using medications. There are many natural remedies that are traditionally supposed to promote sleep. For example, Hops and Valerian are supposed to aid sleep - they can be taken as a supplement or as an infusion. Chamomile is also used by many people (often with honey) as a warm, milky drink before bedtime to encourage sleep. Passionflower and Californian Poppy are also traditionally considered herbs that reduce stress and aid sleep. A warm bath containing Lavender oil or even simple Lavender oil on a pillow may also be effective. Finally, Melatonin is a hormone that aids sleep and is naturally produced by the body in response to darkness. There is some evidence that taking this as a supplement may help people who have trouble sleeping. Unfortunately, sleep researchers conclude that there is very little scientific evidence about the efficacy of natural remedies on sleep and little known about the side-effects of taking them. People respond differently to herbal remedies, and it may be a case of trial and error to find one that's effective. It's important to remember that, despite being natural, any substance that has an effect on your body, whether good or bad, is a drug, and you should always consult your doctor before taking a supplement or herbal remedy, especially if you are taking other medications.
Choosing the Right Sleeping Aid
The different conditions for sleep aids can be a confusing process. Users are advised to start by evaluating the various options compared to their needs. This includes an evaluation of the different conditions for which sleep aids are used, deciding whether a temporary or chronic aid is necessary, and considering the severity of the sleep issue. Understanding individual sleep needs is important for choosing a sleep aid product. Most sleep aids are classified by which conditions they treat. For example, people who have trouble falling asleep might want to consider a different product than those who have trouble staying asleep. A temporary sleep aid might be something that is taken for a specific short-term issue, such as one with anxiety, needing to sleep well before an event, or to fix disturbances in the sleep routine. Chronic sleep aids are taken for long-duration tests, such as those with medical conditions including pain or depression, and the elderly. The severity of a sleep issue will impact the strength of sleep aid needed, with more severe issues requiring stronger medication. Step one involves mapping those needs to specific sleep aid product categories found at the product Snapshot page.
Understanding individual sleep needs
One way to determine if you are getting enough sleep is to evaluate how you feel while you are awake. If you are getting enough sleep, you will feel energetic and alert throughout the day. In addition, you should feel happy and healthy; you should not require frequent stimulation with caffeine or other stimulants to stay awake. Another way to evaluate your sleep and wakefulness is to observe how quickly you fall asleep during leisure time. If you fall asleep within 5 minutes, you are probably suffering from severe sleep deprivation, possibly even a sleep disorder. Finally, a sure sign of whether you are getting enough sleep is if you do not feel drowsy during activities, in particular calm activities such as reading or watching television.
The amount and schedule of sleep each person needs depends on many factors, including age. Infants generally require about 16 hours a day, while teenagers need about 9 hours on average. For most adults, 7 to 8 hours a night appears to be the best amount of sleep, although some people may need as few as 5 hours or as many as 10 hours of sleep each day. Women in the first 3 months of pregnancy often need several more hours of sleep than usual. The amount of sleep a person needs also increases if he or she has been deprived of sleep in previous days.
Considering potential side effects
Finally, there are sedative antidepressants and antipsychotic medications which can bring about sleep as a side effect to treating other mental health concerns, but in general the adverse effects greatly outweigh the benefits for using these drugs solely to treating insomnia.
The prescription nonbenzodiazepines sleep aids such as Lunesta and Ambien are widely used to treat insomnia, and since they are newer medications there is less known about the long-term effects. At this time there is no data showing their effects on physical or cognitive functions, but it is known that they have some serious side effects, and there are many reports of people continuing to perform activities such as driving while under the influence of the medication, with no memory of having done so.
Step one of the sleep cycle is to reduce stress and anxiety and it is possible to achieve this with sedative sleep aids. This class of drugs ranges from herbal supplements such as valerian root, to prescription medications such as benzodiazepine and can be very effective in promoting sleep. However, they are known to affect cognitive function as well as increase risk of falls and hip fractures in the elderly. Benzodiazepines are particularly dangerous and may bring about negative changes in sleep patterns.
Antihistamines such as Benadryl are widely used to treat insomnia, but there can be some residual grogginess the next day or a feeling of a "hangover". Additionally, they can decrease cognitive function in the elderly, which results in falls and hip fractures. Melatonin can be a safe alternative with minor side effects, and is a very effective sleep aid for some people. However, the effects of melatonin can be different from person to person, and the negative effects on individuals with severe health concerns has not been studied. At high dosages it has been shown to increase the occurrence of depression in some people.
One way to determine the type of sedative that is right for you is to consider possible side effects. The over-the-counter drugs are not as effective as prescription medications but are safer. Sometimes high dosages of sedatives are necessary to bring about the best results. When this is the case, the possibility of side effects increases. Given that each class of sedative has unique pharmacological properties, the side effects will vary from drug to drug.
Consulting with healthcare professionals
The merits of consulting with a healthcare provider before taking a sleeping aid cannot be overstated. A healthcare professional can help to distinguish between occasional and chronic sleep problems, and can also provide an insomnia diagnosis. An assessment for an undiagnosed sleep disorder may or may not be necessary, depending on the severity of the sleep problem and any accompanying symptoms. If it is determined that a sleeping aid is appropriate, the healthcare provider can help the patient to select the best treatment, monitor the effects of the treatment, and make sure the treatment is effective. A healthcare provider can also help an individual to weigh the benefits and risks of sleeping aids in the context of other health problems and medications. This is particularly important for older individuals, for whom sleep problems are often coupled with other medical conditions.
People who buy non-prescription sleeping aids should tell their healthcare provider. If it turns out that such an aid is ineffective and a stronger medication is being considered, the healthcare provider will have a comprehensive understanding of what has been tried in the past. This information can help to prevent the unnecessary use of stronger medications, and can also help the healthcare provider to find an undiagnosed primary or comorbid sleep disorder.
Tips for Better Sleep
With these tips in mind, you are now well on your way to sleeping better and improving your health in outstanding ways. Remember that sleep is not a passive activity. Think of the energy you put into your job, your family, or any of your hobbies. Your sleep and health are worth that much, and you really do have the opportunity to change your life through better sleep. Even implementing one of these changes can make a massive difference. So why wait? Make the change and commit to sleeping better.
Regular daily exercise is beneficial to sleep, but try to avoid vigorous exercise in the evening or right before bed. Relaxing exercises such as yoga or gentle stretching can help promote sleep. Component Placement of napping but be wise, if a nap recharges you and makes you more alert throughout the evening, then a nap might not be a bad idea. But if you have trouble sleeping at night, the last thing you want to do is fall asleep in the day because you may not feel the need to sleep at night. And if you do decide to nap, avoid long naps. A brief 15-20 minute snooze can make you feel more rested and alert. But a nap lasting more than an hour can make you feel groggy and may affect your nighttime sleep.
Stimulants like caffeine and nicotine are well-known disrupters of sleep. The caffeine will keep you awake within hours after consumption. Try to avoid or at least cut down on these drinks, especially in the afternoon or evening. And although alcohol might make you drowsy, it will interfere with your sleep during the later part of the night. Nicotine has similar stimulating effects. Although it might seem as though alcohol helps you relax, your sleep will be fragmented, and you will not feel rested in the morning. It would be much more helpful to find a healthy relaxation technique, such as deep breathing or yoga.
Be mindful of what and when you eat and drink. An empty stomach, or even worse, a stomach full of a disagreeable and uncomfortable meal, will make it difficult to sleep. Your discomfort might wake you up in the middle of the night or prevent you from falling asleep in the first place. Avoid heavy meals and spicy foods. Fatty foods can keep you awake because they take a long time to digest. Try to eat your last big meal of the day at least two hours before going to bed. If you are hungry in the evening, eat a light, healthy snack.
Do not force sleep. The more you worry about not being able to sleep, the more difficult it will be. This becomes a cycle, the more you worry, the harder it is to sleep. If you are not asleep after 20 minutes, get up, go to another room, and do something relaxing, like reading or listening to music until you feel tired. Avoid doing other activities such as eating or watching TV while you are in bed. You want your mind and body to associate bed with sleep.
Doing the same things each night tell your body that it is time to wind down. This will help you fall asleep and relax better. Try not to break this routine on the weekends when it is tempting to stay up late and sleep in.
Establish a regular schedule. This means going to bed and waking up at the same time every day. This regular rhythm will make you feel better and more energized than if you sleep the same number of hours at different times. Set a routine. (i.e. - preparing for bed. Taking a bath, brushing your teeth, or reading a book).
Establishing a bedtime routine
Adults may also benefit from the same activities with a more relaxed variation. An adult, of course, should not be given a bedtime but may improve sleep habits by setting reminders for some of these activities at a reasonable time before their planned bedtime.
Choosing a specific series of calming activities each night can help signal to your body that it is time to wind down and prepare for sleep. Adults may benefit by scheduling these activities into a daily planner or notebook to help establish the new routine. Although it may be tough at first, try to follow this schedule every night for at least two weeks for this method to be fully effective. All light should be eliminated in the later evening hours, especially at bedtime. Exposure to even a small amount of light during the night may be the cause of poor sleep. This is true for children and adults. Make the child's sleep environment a comfortable and familiar place to decrease their resistance towards bedtime.
This is helpful for adults, children and their siblings. A general routine in the evening hours is a good way to relax and prepare for bed. It is especially helpful for young children. For some, this may be the most difficult part of the sleep program. It is important to be patient and consistent. It may be easier at first to sit with the child until this routine is established. As the child learns to correctly go to bed, and their bedtime becomes more predictable, you will be able to go to bed earlier yourself.
Creating a sleep-friendly environment
The bedroom and the bed are the 'tools' for good sleep. If you have difficulty sleeping, you need to use the bed for only sleep and sexual activity. It should not be a place where you are studying, working, or talking on the phone. If the bed is associated with a wakeful activity, it is more likely that you will have difficulty falling asleep. If you are accustomed to 'relaxing' in bed to watch TV, it may be a cause of difficulty falling asleep because as soon as you turn off the TV, you will only have your thoughts to concentrate on, which can prevent sleep. An inexpensive way of improving a mattress is to get a 'mattress topper' as it can increase comfort and aid in the reduction of mattress movements. A good pillow is also important to prevent neck ache. A bad pillow can often be the cause of tension and discomfort in the upper body, thus making it harder to relax and fall asleep.
To improve the sleep environment, you need to look at many areas of your life including your sleep schedule, bedtime habits, and sleep influences such as the bedroom, medications, and food choices. The reason this is one of the most important sleep tips is because it is a way to 'control' the factors that you can, to get a better night's sleep. I always tell my patients that those who make an effort in changing their sleep habits and environment are usually the ones who see great results. This is often the first area to target if you have insomnia.
Lifestyle changes for improved sleep quality
- Limit naps. If you are having problems sleeping at night, you may want to cut out daytime naps as these will decrease your sleep debt. If you must nap, try to limit it to 30 minutes and avoid napping late in the afternoon.
- Diet. Caffeine and alcohol can have a significant effect on sleep, so they should be consumed in moderation. You may want to reduce the amount of caffeine taken in throughout the day and avoid it altogether in the hours before trying to sleep. Although alcohol can help people to relax and get to sleep, it leads to a disrupted night and reduces REM sleep. It would also be beneficial to have a light snack before bed as going to bed hungry can cause discomfort and waking during the night.
- Exercise. An increase in physical activity can help to promote sleep, however, try not to exercise too close to bedtime as this may have the opposite effect.
- Increase daylight exposure. Increase the amount of sunlight you are exposed to by opening curtains, etc. Sunlight is a powerful tool that helps to set the internal body clock that tells us when to feel awake and when to feel tired. Try to spend more time outside during the day.
If you are suffering from sleep deprivation, you may be advised to make some lifestyle changes in order to improve the quality of your sleep. The following things should all be done in conjunction with practicing good sleep hygiene.
Managing stress and anxiety
There are many steps one can take in order to reduce stress and hence improve sleep. The first step to solving any problem is to identify the cause. Take a good look around and analyze the moments when you feel most stressed. By keeping a journal of your thoughts and feelings, you may begin to understand more about what is causing your tension. At this point, it is not wise to try to make large changes all at once. It is often difficult to change environmental or social factors that cause stress, and attempts to make major changes often result in failure. Small changes are a more achievable goal, and success with these goals will create confidence and a feeling of control.
Forty-three percent of all adults suffer adverse health effects from stress, and 75-90% of all doctor's office visits are for stress-related ailments and complaints. "The age of anxiety" is a term coined by clinical psychologist Dr. Rollo May to describe today's society. Dr. May believes that people today are in a constant state of vague anxiety. Many people turn to sleep medications in order to give their minds a rest and a chance to relax. This is not the right way to cope, and there are other, less harmful alternatives that can give the same result. Stress often is a major factor in sleep deprivation, and previous intakes of caffeine, sleeping disorders, or other physical problems are not exclusively causes of sleep disturbances.
Melatonin is best way to Sleeping Aid
Melatonin(Restfine) is a natural hormone that plays a crucial role in regulating the human sleep-wake cycle. Produced by the pineal gland in the brain, its production is influenced by the light-dark cycle, increasing with evening darkness to promote healthy sleep and decreasing with morning light. As a sleep aid, melatonin is often used to treat sleep disorders such as insomnia and jet lag. It is especially beneficial for those who have irregular schedules or who experience sleep disturbances due to shift work or travel across time zones. Melatonin supplements are widely available and are considered a safer, non-habit-forming alternative to other sleep medications. They can help reset the body’s internal clock, making it easier to fall asleep and stay asleep. Users should consult healthcare providers for proper dosage and timing of melatonin to optimize its effectiveness and minimize any potential side effects.
Garza, Kristian, Carole Goble, John Brooke, and Caroline Jay. “Framing the Community Data System Interface.” Proceedings of the 2015 British HCI Conference. ACM, July 13, 2015.