Which sleeping pills work

Never mix sleeping pills with alcohol or other sedative drugs. Alcohol not only disrupts sleep quality, but it increases the sedative effects of sleeping pills. The combination can be quite dangerous—even deadly. Only take a sleeping pill when you will have enough time for at least seven to eight hours of sleep. Otherwise you may feel very drowsy the next day. It can be dangerous to double up on your dosage, and with less time for the medication to clear your system it may be difficult to get up the next morning and shake off grogginess.

Start with the lowest recommended dose. See how the medication affects you and the types of side effects you experience. Avoid frequent use. To avoid dependency and minimize adverse effects, try to save sleeping pills for emergencies, rather than nightly use. Never drive a car or operate machinery after taking a sleeping pill. This tip is especially important when you start using a new sleep aid, as you may not know how it will affect you.

Carefully read the package insert that comes with your medication. Pay careful attention to the potential side effects and drug interactions. Many common medications, including antidepressants and antibiotics, can cause dangerous interactions with both prescription and over-the-counter sleeping pills.

For many sleeping pills, certain foods such as grapefruit and grapefruit juice must also be avoided. Research has shown that changing your lifestyle and sleep habits is the best way to combat insomnia.

Even if you decide to use sleeping pills or medications in the short term, experts recommend making changes to your lifestyle and bedtime behavior as a long-term remedy to sleep problems. Behavioral and environmental changes can have more of a positive impact on sleep than medication, without the risk of side effects or dependence.

Relaxation techniques that can relieve stress and help you sleep include simple meditation practices, progressive muscle relaxation, yoga, tai chi, and the use of deep breathing. With a little practice, these skills can help you unwind at bedtime and improve your sleep more effectively than a sleeping pill or sleep aid. A relaxing bedtime routine. Turn off screens at least one hour before bed and focus on quiet, soothing activities, such as reading, gentle yoga, or listening to soft music instead.

Keep the lights low to naturally boost melatonin. Abdominal breathing. When we breathe deeply and fully, involving not only the chest, but also the belly, lower back, and ribcage, it can actually help the part of our nervous system that controls relaxation. Close your eyes and try taking deep, slow breaths, making each breath even deeper than the last.

Breathe in through your nose and out through your mouth. Make each exhale a little longer than each inhale. Progressive muscle relaxation is easier than it sounds.

Lie down or make yourself comfortable. Starting with your feet, tense the muscles as tightly as you can. Hold for a count of 10, and then relax.

Continue to do this for every muscle group in your body, working your way up to the top of your head. For a guided progressive muscle relaxation meditation, click here. Studies have shown that exercise during the day can improve sleep at night. When we exercise, we experience a significant rise in body temperature, followed a few hours later by a significant drop.

This drop in body temperature makes it easier for us to fall and stay asleep. The best time to exercise is late afternoon or early evening, rather than just before bed. Aim for at least 30 minutes four times a week. They tend to be most effective for people with circadian rhythm sleep disorders, which are problems with the timing of sleeping or waking up. However, doctors do not know if they are effective. Learn about types of melatonin products here. Melatonin supplements are available without a prescription from drug stores, supermarkets, and online shops.

Melatonin is available in dosages of milligrams mg , and a person should take them at bedtime. How long the effects last depend on the dosage taken. Learn more about how long melatonin lasts here.

It is possible to overdose on melatonin , so people should always follow product instructions or talk with a doctor about safe dosages. Limited evidence suggests that melatonin can treat insomnia. Although there are mixed findings, most research, including a meta-analysis , indicates that it can reduce the time it takes to fall asleep. Experts do not know if melatonin is safe to use during pregnancy.

Learn more about using melatonin for sleep here. Valerian root is a common ingredient from the valerian plant. Many herbal supplements contain valerian to improve sleep, relieve anxiety, and support relaxation. Learn about the similarities and differences between valerian and melatonin here.

The supplements come in many forms, such as teas, liquids, and capsules. They may suit people who do not want to take pills or medication. Several clinical studies show that taking valerian can improve sleep quality in people with insomnia. However, not enough evidence is available to confirm whether valerian root is an effective sleep aid.

Learn more about if valerian root can help anxiety and insomnia here. The safety profile of valerian root remains unclear. Possible side effects may include headaches , dizziness, itchiness, and stomach problems. Some people feel groggy or drowsy in the morning after taking valerian root. Because the medical community is still unsure of the effects, people who are pregnant and children under 3 years should not use valerian.

Valerian root-based sleep aids are available in drug stores, health food stores, and online shops. There are many types of sleep aids.

Before prescribing a specific sleeping pill, your doctor will take note of existing mental or physical health concerns and ensure that the sleep aid will not interact with any medications, recreational drugs, or herbal remedies you are currently taking.

You should also confirm that you are not allergic to any ingredients in the sleep aid. Different sleep aids may help you fall asleep faster, reduce nighttime awakenings, or sleep for longer. Your doctor will choose a short-acting or long-acting sleep aid based on what is more appropriate for your situation. Experts recommend taking the lowest dose possible to reduce potential side effects.

If you have a sleep disorder that can be treated with a specific type of sleep aid, your doctor will also take this into account.

Avoid starting treatment right before an important event, in case the medication causes unexpected side effects. Most sleep aids are designed to be effective during four or eight hours. Taking a pill when you need to wake up before this time may cause next-day grogginess. For people who have trouble falling asleep but sleep soundly once they are asleep, it may be more appropriate to use a shorter-acting sleep aid.

Experts advise against taking sleeping pills before driving or doing other activities that require your full attention. This also applies to cases where you might need to wake up during the night, such as if you are caring for a dependent person.

Sleep aids should be taken right before bedtime, as taking them too early in the evening may interfere with evening activities. Keep in mind that some sleeping pills will take longer to kick in if taken with food. Some sleep medications can cause rebound insomnia if they are stopped too suddenly. If you notice side effects or if you have any other concerns, talk to your doctor as soon as possible so they can help you safely stop the medication. If your doctor has prescribed sleeping pills long-term, you will most likely go back after several weeks for a follow-up visit.

If you and your doctor decide the medication is not working for you, they may change your dosage instructions or assign you a different one. Most experts agree that sleep aids should not be used long-term.

Sleeping pills are best used for short-term stressors, jet lag, or similar sleep problems. There is limited evidence on the safety and efficacy of using sleep aids for more than four weeks, but some studies have found that daily use of sleep aids may be linked to a higher risk of mortality. Sleep aids may also affect sleep stages , with corresponding effects on sleep quality.

Many people develop a tolerance to sleep aids, meaning they need higher doses of the drug over time to get the same effects. This may be accompanied by addiction or withdrawal symptoms, including rebound insomnia, anxiety, irritability, or strange dreams.

For people with insomnia that resists other forms of treatment, doctors may give you prescription sleeping medication to be taken regularly. To lower the risk of developing tolerance or addiction, doctors may prescribe these long-term sleep aids for only a few nights a week. OTC sleep aids are not intended for long-term use. Many people use sleeping pills with no major problems.

However, virtually all sleep aids currently on the market do come with potential side effects , such as next-day grogginess, nausea, and headaches.

Taking the lowest dose possible may help limit these side effects. Physicians also suggest people avoid taking sleep aids on nights before they may need to make big decisions. More rarely, you may experience more serious effects. Contact your doctor immediately if you notice any of the following:. You can unsubscribe at any time. By signing up you are agreeing to our Terms of Service and Privacy Policy.

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