Do I have to speak to my doctor before I start any sleeping pill, even if it’s an over the counter or natural sleep product?

Always ask your doctor, pharmacist, or nurse before starting any medication for sleep. Sleeping pills can interact with other medications or underlying health conditions and may not be the best option for you. Your pharmacist, doctor or nurse can help you decide if the benefits of a sleeping pill outweigh its risk or if you can get a good night’s sleep without relying on a sleeping pill.

Can alcohol help me sleep better?

Alcohol is a depressant and will not help the quality of your sleep. It can make you fall asleep, but it will wake you up shortly after. Avoid drinking alcohol before bedtime to help you get a good night’s sleep.

Will sleeping pills give me a natural sleep?

Sleeping pills do not give you a natural sleep. While they may help you feel sleepy because they are a sedative, the quality of your sleep will not improve. There are safe alternatives to sleeping pills that can give you a natural sleep while improving the time it takes to fall asleep, the length of time you sleep and the quality of your sleep.

Do over the counter sleeping pills work to help me sleep better?

Not all sleeping pills are the same. Most over the counter sleeping pills contain an antihistamine that makes you drowsy (called diphenhydramine (Unisom®, Sleep-eze®, generics). These products are not recommended long term. There is little evidence that they help you sleep, and they can have side effects including daytime drowsiness, dry mouth, blurred vision, constipation and difficulty emptying your bladder. Older adults are more at risk for these side effects.

Are over the counter combination sleep products the best bang for my buck because they contain two products in one?

These medications have a painkiller like ibuprofen (Advil Nighttime®) or acetaminophen (Tylenol Nighttime®) along with an antihistamine that can make you drowsy. These products are not recommended long term. Rather than taking combination products, speak to your doctor, nurse or pharmacist about safer options to help you get a good night’s sleep.

Melatonin and valerian are natural sleeping products, does this make them safer than prescription sleeping pills?

Melatonin is the hormone our body makes to help us sleep. Melatonin may help shift workers or people with jet lag adjust to a new sleep routine. Taking melatonin may shorten the amount of time it takes to fall asleep, but only by about 7-12 minutes. Melatonin is usually well tolerated but can have side effects including fatigue, headache, dizziness, irritability, stomach cramps.

Valerian is an herb that is marketed as a sleep remedy. Valerian is generally safe for adults when used for up to 28 days. Valerian can cause headaches, upset stomach, mental dullness, excitability, vivid dreams, uneasiness, heart disturbances, and even trouble sleeping. Some people feel sluggish the morning after taking valerian, especially at higher doses.

How long will it take me to wean off sleeping pills?

Tapering a medication, meaning to slowly lower the dose to safely stop a sleeping pill, can take several weeks, a few months or even longer and should always be done with your healthcare provider. Stopping sedating medications suddenly can cause unpleasant withdrawal effects, including anxiety or upset stomach. To avoid this, the dose should be reduced gradually. Talk to your pharmacist, doctor, or nurse about the best approach for you. An example of a tapering-off program is provided on page 11 of this brochure.

If I wake up in the night, should I stay in bed until I eventually fall back asleep?

Waking up during the night can be a common problem. Thinking of relaxing thoughts or images might help you get back to sleep. If you don’t fall asleep within 15-20 minutes, get out of bed, go into another room and do something relaxing. You could listen to quiet music or read a book. Avoid watching the clock, watching tv, checking your phone.