How to Utilize Healthy Sleep Aids Responsibly This Hibernation Season

Sleep plays a vital role in overall health and quality of life, but getting quality sleep is becoming more and more difficult. Because of this, the use of healthy sleep aids is growing. Here’s what to know about using sleeping aids responsibly.

Sleep medicines relax your mind and body, letting you fall asleep faster or stay asleep longer throughout the night.  Used correctly, these drugs can be an excellent temporary solution for transient sleep troubles, but they aren’t without pitfalls.

The truth is that nearly all – prescription and OTC formulas alike – can cause harmful side effects like oversedation, dependence, and addiction. For this reason, it’s important to always use them responsibly. We’ll tell you exactly what that means, and how you can avoid potential problems, in today’s post.

Awareness of Healthy Sleep Aids

The first and most important piece of advice we can give you is to only use sleep aids with the approval of your doctor or pharmacist. That’s because they aren’t the correct approach for every person or every sleep issue.

Even differences in medication can impact what healthy sleep aids are the right choice for you. They fall into a few different categories, each with its own unique benefits and risk profile.:

• Antihistamines
• Sedatives
• Sedative-hypnotics
• Anti-epileptics
• GABA drugs
• Selective serotonin reuptake inhibitors (SSRIS)

For example, patients with dementia generally shouldn’t be given benzodiazepines, like Valium; they can worsen behavior issues or memory loss. Patients taking MAOIs shouldn’t take SSRIs, like Trazodone, due to an increased risk for serotonin syndrome. And anyone with a history of addiction should only be given sedatives under strict monitoring to reduce the risk of dependence or cross-addiction.

Then, too, there is the fact that sleeplessness can actually be a symptom of more serious illnesses, including hormone disorders, thyroid problems, and most mental illnesses. While healthy sleep aids might help you rest, it could inadvertently mask those messages from your body and prevent you from getting a diagnosis – or even the right treatment for a full resolution.

The bottom line is that you should never assume a sleeping aid is the right choice for you unless it is prescribed for you specifically. It’s just not worth the risk.

When Sleep Aids Can Work

Even though we can’t tell you which healthy sleep aids are right for you, we can help you understand when doctors might recommend them.

• When Other Treatments Fail: You’ve tried adjusting your sleep hygiene, attending therapy, or engaging in relaxation practices. Despite your best efforts, you still aren’t sleeping and you’re feeling the effects in a big way throughout the day. Sleeping aids might be necessary, at least temporarily, to help you get back on track.
• When Your Problem Is New: Normally, you sleep fine – until you switched jobs a month ago and started working back shift. Or, maybe you are experiencing a tough life situation, like a death in the family. If it’s affecting your ability to sleep, medicine may act as a temporary panacea to get you the rest you need to heal, recover, and get back on a regular schedule.
• When Your Condition Calls For It: When insomnia is caused by a specific sleep disorder or mental health condition, treatment may indicate the use of a specific sleep aid. For example, patients with REM Sleep Behavior Disorder (RBD) often benefit most from Clonazepam.
• When You Can’t Restore Your Sleep Schedule: Some patients seem to have trouble switching sleep schedules in a timely manner. If you are one of these people, taking healthy sleep aids for one to three days may help you adjust faster without the need for insomnia or “sleep hangover” the next day.

How To Take Your Medicine

Taking your medicine in the right way, at the right time, is just as important as ensuring you take the correct aid in the first place. Follow your doctor or pharmacist’s instructions to the letter. Never take more or less of the drug than directed; this may produce a poorer sleep or even lead to accidental overdose.

If you are using an over-the-counter sleep aid, such as melatonin, be sure to read the package insert completely. Ask your pharmacist to go over it with you if you aren’t sure of the instructions or aren’t clear on their meaning. As with prescription medications, don’t increase your dose without your doctor’s approval.

Never use someone else’s medication – and don’t give anyone your prescribed sleep medication, either. This could put you or them at risk (not to mention the fact that is also a chargeable offense under the law to share prescriptions).

Most healthy sleep aids take at least 15 minutes or so to work; some may require up to an hour. Take your medication only when you are ready for bed or just before. Try to be in bed and lying down shortly afterward. It’s okay if you aren’t sure if you can fall asleep just yet. You’re priming your body for sleep, and that’s still helpful.

Don’t Forget About Other Methods

Healthy sleeping aids can be remarkably helpful, but they aren’t a magic bandaid or fix for every sleep problem. Combine taking medication with relaxation strategies, such as yoga or meditation,  as well as cognitive-behavioral therapy for best results. CBD can also improve your sleep habits.This can help you learn how to better cope with insomnia and potentially, even “trick” your brain into falling asleep faster over time.

We mentioned sleep hygiene earlier in the article; this is important, too. Make your bedroom a place that’s conducive for sleeping – and only sleeping. Turn off screens at least one hour prior to the time you need to be asleep. Keep computers and other sources of stimulation out of your room (move them to a living room or office if it’s possible). If you find you need background noise to fall asleep, don’t turn on the television; try a white noise machine instead.

You can also try adjusting your bed, too. If it’s uncomfortable, consider getting a new mattress or adding on a memory foam topper. Make your bed fresh regularly, and use comfortable, cozy blankets you enjoy that keep you at the right temperature without causing you to overheat or become cold.

Your goal is to teach your brain that your bedroom is solely for sleep.

Conclusion

Still have questions, or aren’t sure where to start? Talk to your pharmacist about getting a better sleep today. Insomnia and other sleep disorders are highly treatable with sleep aids; you just have to take the first step to finding the right solution for your needs.