Yahoo Lifestyle 
Over 30% of Aussies dependent on sleep help
If you’ve ever struggled with falling asleep or staying asleep, you’ll understand the appeal of something that can help your body to sleep through the night.
In fact, a huge one third of Aussies admit to having been dependent on sleeping pills or melatonin to help them sleep, according to new research from Calming Blankets.
And, with 60 percent of Aussies experiencing symptoms of insomnia, one Aussie doctor is sharing a timely warning of the potential risks to your health from reliance on sleep medications.
Why relying on sleep medication can affect your health
Dr Andrew Thompson, a registered doctor at telehealth service, InstantScripts, is raising awareness of the potential health risks of long term use of sleeping pills and melatonin.
“Sleeping pills should not be used long-term,” he says. “Several studies have even found a link between frequent, daily use of sleeping pills and a shorter lifespan.
“When people build up a dependency or tolerance to sleeping pills, they will need higher doses over time to maintain effectiveness. However, serious side effects can occur such as addiction, memory loss and a higher risk of dementia."
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Dr Thompson says supplements such as melatonin are generally considered to be safe and many regard them as a natural sleep aid. However, while it can be helpful in inducing sleep, it won’t address underlying health problems or sleep issues.
“For instance, mental health disorders can impact sleep and require different tools and strategies to address them. Pharmaceutical sleep aids can potentially disrupt this process rather than help," he adds.
“Other issues such as sleep apnea, restless leg syndrome and insomnia also warrant an open conversation with a health professional before commencing any prescription or over-the-counter medicines.”
For Australians who are already taking a prescribed medication or suffer from a chronic illness, Dr Thompson advises consulting their doctor before introducing another supplement, such as melatonin.
“Even vitamins or minerals could impact the efficacy of any existing medication they take and seeking professional advice is an important precaution.”
Here, he shares with Yahoo Lifestyle readers ways to reduce your reliance on sleep medication and other supports to try instead.
5 expert tips to reduce your reliance on pharmaceutical sleeping help
1. Talk to your doctor
For those who have been taking sleeping pills for an extended period of time, it is important to consult a doctor, who can establish a safe and effective program to wean off these medications.
Abruptly quitting sleeping pills can lead to severe withdrawal effects, some of which can be life threatening. The best way to wean off sleep aids is by slowly reducing use over time.
Generally, doctors will halve a patient’s usual dosage, before reducing it further over several weeks, as well as reducing the frequency of the dosage, until they’re completely weaned off.
2. Commit to quitting
It is important to understand that weaning off sleeping pills is often a lengthy process. Practise patience. It is likely that withdrawal symptoms will occur. However, these symptoms are temporary and Australians will ultimately sleep better in the long run.
Some withdrawal symptoms that can occur when weaning off sleeping aids can include restlessness, poor concentration, trouble sleeping, irritability and, in some cases, anxiety.
3. Practise good sleep hygiene
Establishing a routine around sleep will help to improve sleep quality. Establish a consistent sleeping and waking time, avoid caffeine and alcohol from the afternoon onwards, and avoiding exercise before bed.
Investing in good bedding, including a high quality, durable and supportive mattress, to ensure one’s sleep environment is as comfortable as possible is also important.
4. Boost your body’s natural melatonin production
Reducing or eliminating screen time significantly before bedtime and dimming lights early can increase melatonin levels and help Australians wind down, inducing sleep more easily.
There are also several foods that have been found to boost melatonin production, including eggs, cherries, fish and nuts.
5. Find safe alternatives to sleep aids
There are numerous natural sleep tools that are just as effective to help Australians fall asleep and improve their sleep quality, and don’t pose health risks or side effects.
A white noise machine or a weighted blanket, such as Calming Blankets, promote deep tissue stimulation, which can calm and relax the mind and body.
Activities such as meditation prior to sleep and the use of essential oils, such as lavender, are also effective sleep remedies.
The 15th annual World Sleep Day is Friday, March 18. The slogan and theme for World Sleep Day 2022 is 'Quality Sleep, Sound Mind, Happy World'. Read more stories here.
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