In today’s fast-paced world of overbooked days, sleeplessness affects almost everyone at some point. It’s natural to have some nights that aren’t as restful as others, but if it happens frequently, you might want to consider trying an over-the-counter sleeping tablet.

Here are six guidelines for safely utilizing over-the-counter sleep aids:

Give Yourself Enough Time to Get a Good Night’s Sleep.

Sleep aids are only effective if you give yourself adequate time to sleep.

“We want them to help people fall asleep, but we don’t want them to make them groggy when they first wake up,” she explains. “Most sleep aids recommend sleeping for at least eight hours, so patients should make sure they’re getting enough sleep.”

Before a Busy Day, Avoid Taking Sleeping Medicines.

Dr Vensel-Rundo advises using a sleep aid on a night when you won’t have to get up early the next day, drive, or make significant decisions.

You’re more likely to have excessive morning sleepiness if you take a bigger dose than recommended or don’t get enough sleep. It’s also possible that you’ll sleepwalk, talk on the phone, or send emails and texts without realizing it.

Drowsiness is increased by sleep aids, but it’s not a good thing if you’re still drowsy during the day. Dr Vensel-Rundo explains that sleeping tablets function by activating the brain’s sleep centres while turning off the wake regions. The medicine should assist you in falling asleep and staying asleep for longer periods of time, but not knock you out. Tell your doctor if you have trouble getting out of bed in the morning.

Keep an Eye Out for Negative Consequences.

Sleep aids can temporarily worsen depression if you have a history of it. Headaches and nausea are possible side effects, but they aren’t common.

According to Dr Vensel-Rundo, the drugs also relieve anxiety and calm your muscles.

“People are more likely to become tired or experience odd thoughts or hallucinations,” she explains. “It’s commonly referred to as a murky or muddled mental process. We call it to sleep drunkenness.”

Take Tablets Only for a Brief Period of Time.

Doctors typically advise patients to utilizesleeping tabletsnightly for two to four weeks, according to Dr Vensel-Rundo. If you require aid for a longer period of time, they recommend taking the drug only as needed, such as three evenings each week.

“We don’t know the impacts of being on sleep aids for a long period because there aren’t many long-term studies,” she says. “Various reports indicate memory loss as well as coordination issues with some aids.”

This is especially harmful in the elderly, who are already at a higher risk of falling due to their drugs.

Do not Abruptly Cease Taking a Sleep Aid.

Quitting abruptly might result in rebound sleeplessness, which lasts three to four days and is more severe than usual. Even after only a few days of use, patients may have rebound insomnia.

Instead, gently wean yourself off over days or weeks, advises Dr Vensel-Rundo. Reduce the dose of a sleeping tabletyou use every night for a week or two. Continue in this manner until the drug is no longer required. If you’re already on the lowest dose, stop taking it one night a week and gradually reduce the number of nights you take it.

If over-The-Counter Sleep Aids Aren’t Working, Seek Medical care.

Insomnia is fairly prevalent, with about half of all Americans experiencing it on a regular basis. Every night, more than 20% of people deal with it. Women, as well as those over the age of 65, are slightly more likely to be affected than men.

Insomnia can eventually lead to heart disease, despair, and injury from falls or other mishaps. Prescription sleep aids, as well as some antidepressants, may be beneficial in these circumstances, according to Dr Vensel-Rundo.

Good Sleep Habits: Part of The Sleep Solution

While sleeping tablets can be an important and necessary part of a good sleep routine, experts agree that they cannot be the only solution.

“Medicines can be beneficial, but they should not be used as a quick fix,” Esther explains. “They must be part of a well-balanced habit and common-sense plan.”

Good sleep habits, according to the National Sleep Foundation and others, should include:

Later in the day, there will be no caffeine.

Two to three hours before night, avoid nicotine or alcohol.

Your bedroom should only be used for sleeping and sex.

Maintain a consistent sleep-wake cycle on all days of the week, including weekends.

Regular exercise is recommended, but it should be completed several hours before night.

Attempt to finish your meal at least 2-3 hours before bedtime.

Reduce noise, light, and temperature extremes with earplugs, window curtains, an electric blanket, or an air conditioner to create a pleasant sleep environment.