There are quite a few drugs available to treat sleep disorders, conditions where people have difficulties falling asleep, staying asleep, and experience daytime drowsiness. However, realize that all of these sleep-inducing drugs must be avoided if possible since they can have adverse side effects.
In fact a study shows that people using sleep medications are associated with greater hindrance at work, home and with social relationships.
Initially, a sleeping pill might seem like a quick fix for restful sleep, but over time you might need to take higher doses to get the same effect. This can develop into an addictive habit, leading to even more side effects.
In this post, we’ll discuss the mistakes people make when using sleeping pills as a first choice of treatment for sleep disorders and cover simple lifestyle changes that can be made to avoid them.
1.Taking pills as a first line of treatment for insomnia
Insomnia is a sleep disorder primarily characterized by poor sleep quality. Those who suffer from insomnia often have trouble getting sufficient sleep at night. They either wake up in the middle of the night or early in the morning and are not able to fall back to sleep.
Insomnia is further classified into acute (which is short-term) and chronic insomnia. While chronic insomnia may initially need medication to bring its long term effects under control, research has shown that cognitive behavioral therapy (CBT) may be more effective than sleep medications in treating this condition.
Alternatively, insomnia can be brought under control to a great extent without sleeping pills by following some basic sleep hygiene such as:
- Sticking to a specific sleep time as well as wake time
- Creating a peaceful sleep ambiance
- Exercising regularly
- Eliminating alcohol, caffeine, and nicotine 6 hours before bedtime
Bottom Line:
Whether you suffer from acute or chronic insomnia it is advisable to address it by following adequate sleep hygiene methods and by minimizing or eliminating the intake of sleeping pills.
2. Giving sleeping pills to kids
Children and adolescents need at least nine hours of sleep per night. A study shows that young children don’t sleep enough. This hinders brain development and the ability to learn and grasp new concepts in school.
Owing to this fact, sleep drugs or other medications approved only for adults are prescribed to children. This is an unfortunate solution and must be avoided. Even though the doctor may change the dosage to fit your child’s weight, the long-term harmful effects are unknown.
As with insomnia, it is best to implement non-drug solutions such as:
- Eliminating screen-time such as watching TV just before bedtime
- Avoid giving electronic playtime that activates the brain before bedtime
- Encourage book-reading before bedtime
Bottom Line:
In spite of the temptation of administering drugs to the child to induce sleep instantly, taking the time and effort to implement organic methods is a safer and much more effective long-term solution.
3. Using drugs for restless legs syndrome
Restless legs syndrome (RLS), causes uncomfortable or unpleasant sensations in the legs resulting in an irresistible urge to move them. The symptoms often become more severe at night when a person is trying to sleep.
Medication is a key treatment for moderate to severe RLS. One of the primary drugs administered is Dopaminergic. Although effective, it comes with its own set of problems and side effects. Major side effects include nausea, headache, dizziness and vomiting.
Another drug, also known as a benzodiazepine is administered as a sleep and muscle relaxant. Since they don’t work on calming the brain like dopamine, they don’t completely eliminate leg sensations. It is also known to cause daytime drowsiness.
Alternatively, there are many natural solutions to RLS. Iron supplements, according to a study may be one of the simplest and best options to reduce symptoms of restless legs.
There are also some home recommendations such as:
- Baths and Massages: This can help relax the leg muscles
- Warm or Cool Packs: Alternating temperatures can help in lessening limb sensations
- Exercise: Moderate exercise early in the day can help the muscles relax at night
- Avoid stimulants at night: Cutting back on nicotine and caffeine can induce relaxation
- Sleep Hygiene: Getting adequate sleep and sleeping at the same time every day can help RLS
Bottom Line:
Restless legs syndrome can be treated with various drugs as well as sleeping pills. However, due to the possible side effects, it is recommended that lifestyle changes be implemented to keep the muscles relaxed throughout the night.
4. Taking sleep-inducing pills for sleep apnea
Sleep apnea is a serious sleep disorder in which breathing stops and starts repeatedly. Research suggests that 5 to 20 percent of the adult population has obstructive sleep apnea, a condition that causes the airways to get blocked during sleep, causing snoring.
Although sleep apnea can disrupt sleep, most physicians recommend patients who suffer from this condition to not resort to taking sleeping pills.
Effective treatments for sleep apnea include continuous positive airway pressure (CPAP) therapy, in which air is blown into the breathing passage when the patient is sleeping. This requires that the patient wear a mask throughout the night.
There are also lifestyle changes that you can do at home to cope with this condition:
- Weight loss: Obesity is one of the key factors that contributes to sleep apnea as excess pounds can bulk up tissues around the air passage. Maintaining ideal BMI can help to reduce the adverse effects of sleep apnea
- Alcohol: Drinking increases the relaxation of the throat muscles, making it difficult to breathe
- Medications: Avoid taking muscle relaxants and sleeping pills as they can further interfere with the respiratory system
- Sleep positions: Sleeping on your back makes the tongue relax back further, making it difficult to breathe. Sleeping on your side will help make sleep apnea better
- Yoga: Yoga can increase oxygen flow and increase your respiratory strength
- Humidifier: Dry air can irritate the air passages and having a humidifier in the room can help
Bottom Line:
It is best that all sleep-inducing and muscle relaxant medicines be avoided for sleep apnea. CPAP combined with cardiovascular exercise and proper sleep hygiene can keep sleep apnea under control.
5. Using pills for parasomnias before implementing safety measures
Parasomnias exhibit different behavioral manifestations associated with partial arousal from sleep. These could be sleepwalking, sleep terrors, sleep talking, sleep paralysis and sleep eating.
These are all semi-purposeful, and goal-directed behaviors that have some kind of meaning attached to the individual, although in his/her sleep.
Sleep medicines such as melatonin or clonazepam are prescribed to induce sound sleep in patients suffering from parasomnias based on the severity of the diagnosis.
This condition can also be managed with a combination of behavioral therapy and implementation of lifestyle changes.
Research also suggests that it can be controlled using hypnosis.
For people who suffer from parasomnia, it is recommended that the home be made safer by:
- Clearing the bedroom of things that could cause a person to fall or trip
- Sleeping on the ground
- Adding alarms and locks to your windows and doors
Additionally, it is recommended that you follow these tips to minimize the symptoms:
- Keep a regular wake-sleep schedule
- Avoid alcohol and drug use
- Get a full night’s rest
Bottom Line:
If you are diagnosed with a type of parasomnia it is advisable to maintain a safe sleep environment along with a healthy sleep routine.
In summary, always consult a physician as soon as you notice any sleep-related problems. Never attempt to self-medicate as this could cover an underlying medical problem such as depression.
It is recommended to undergo a thorough exam so that the root cause of the sleep deprivation, fatigue, insomnia or a related concern can be diagnosed.