How to Manage Sleeping Pill Side Effects

Medically reviewed by Luba Lee, FNP-BC, MS

Last Updated: August 27, 2022 References

Over-the-counter and prescription sleeping pills can cause side effects such as next day sleepiness, drowsiness, lack of focus, dizziness, poor-coordination, blurred vision, dry mouth, constipation and urinary retention, headaches, nausea, unusual dreams, depression, and impaired performance in skills such as driving.^{[1]
X
Trustworthy Source
HelpGuide
Nonprofit organization dedicated to providing free, evidence-based mental health and wellness resources.
Go to source} You can best manage your sleeping needs by using the lowest effective dose of a sleeping pill while incorporating non-pharmacological methods of managing insomnia over the long-term. However, if you are taking sleeping pills and your side effects become severe, contact your doctor immediately. By exercising, drinking plenty of fluids, eating a balanced diet, and by avoiding caffeine, alcohol, and tobacco you may be able to manage a majority of these symptoms.

Method 1

Method 1 of 3:

Treating Multiple Side Effects

1
Exercise regularly. Exercise can help you manage constipation, depression, a lack of attention or focus, and fatigue/drowsiness. Manage these side effects by getting at least 150 minutes of moderate aerobic exercise per week. Moderate aerobic exercise includes swimming, brisk walking, and biking.^{[2]
X
Trustworthy Source
Mayo Clinic
Educational website from one of the world's leading hospitals
Go to source}
- For example, bike for an hour three times a week after work, or take a 30-minute brisk walk four to five times a week during your lunch break.
2
Drink plenty of fluids. Drinking plenty of fluids, such as water, can help you manage constipation and urinary retention, dry mouth, headaches and dizziness. It is recommended that men drink 13 cups (3 liters) and women drink 9 cups (2.2 liters) of water per day.^{[3]
X
Research source}
- Sucking on ice chips and chewing on sugarless gum may also alleviate a dry mouth.
Advertisement
3
Eat a balanced diet. A balanced diet consists of fruits and vegetables, milk and dairy products, healthy meats such as fish and chicken, and healthy starches (potatoes, bread, pasta). Try to stay away from foods that are high in sugar and unhealthy fats.^{[4]
X
Trustworthy Source
National Health Service (UK)
Public healthcare system of the UK
Go to source}
- Eating a balanced diet will help your body manage many, if not all, of the side effects associated with sleeping pills.
4
Avoid caffeinated beverages, alcohol, and tobacco. Caffeine, alcohol, and tobacco can exacerbate side effects such as dry mouth, headaches, and dizziness. These substances may also worsen your ability to focus and remember things.^{[5]
X
Trustworthy Source
Mayo Clinic
Educational website from one of the world's leading hospitals
Go to source}
- Never consume alcohol after taking a sleeping pill. Not only will the alcohol disrupt your sleep, it will also increase the sedative effect of the sleeping pill, creating a dangerous and possibly fatal combination.

Method 2

Method 2 of 3:

Treating Specific Symptoms

1
Sleep for at least eight hours to prevent drowsiness. Drowsiness is a common side effect of both over-the-counter and prescription sleeping pills. To manage drowsiness, only take your pills on the nights where you are able to get at least eight hours of sleep.^{[6]
X
Research source}
- Before taking your pills, make sure to complete your nightly activities and use the restroom. This way, you can prevent having to get up during the night to use the restroom.
- Brief naps during the day may also help drowsiness.
2
Include high-fiber foods in your diet to prevent constipation. These include foods such as raspberries, apples, pears, artichoke, peas, broccoli, lentils, black beans, whole-wheat pasta, barley, oats, and bran.^{[7]
X
Trustworthy Source
University of California San Francisco Health Center
Research hospital associated with UCSF, a leading medical university, providing innovative patient care and public health resources
Go to source}
3
Alleviate symptoms of depression with vitamin B12 supplements. It is recommended that you get 2.4 micrograms of vitamin B12 daily. Eating foods high in vitamin B12 may alleviate symptoms of depression as well.^{[8]
X
Research source}
- Foods high in vitamin B12 are beef, turkey, chicken, salmon, trout, clams, prawns, snapper and eggs
4
Use eye drops to treat blurred vision. Blurred vision is usually a symptom of dry eyes. You can treat dry eyes with over-the-counter eye drops. If the dryness is severe, then contact your eye doctor to get prescription eye drops.^{[9]
X
Trustworthy Source
Mayo Clinic
Educational website from one of the world's leading hospitals
Go to source}
- Through an eye exam, your eye doctor can also determine if an underlying eye issue, exacerbated by the sleeping pills, is causing dryness and blurred vision.
5
Take your medication with milk or food to reduce nausea. Do this unless directed otherwise. This may help reduce any nausea you may be experiencing. Additionally, try to avoid heavy meals. Instead, eat smaller more frequent meals throughout the day.^{[10]
X
Trustworthy Source
National Health Service (UK)
Public healthcare system of the UK
Go to source}
- You can also take an antacid such as Pepto-Bismol to manage nausea.
- In general, try to avoid spicy foods if you experience nausea.
6
Take the correct dosage to avoid tolerance. Adhering to the correct dosage prescribed by your doctor or advised on the bottle may help prevent tolerance, dependence, and addiction. This is especially true if you are taking prescription sleeping pills. Also, try to avoid taking prescription sleeping pills every night.^{[11]
X
Trustworthy Source
HelpGuide
Nonprofit organization dedicated to providing free, evidence-based mental health and wellness resources.
Go to source}
- You can develop a tolerance in as little as three to four weeks if you take prescription sleeping pills nightly.
- Do not take a second dose of medication in the middle of the night.

Method 3

Method 3 of 3:

Protecting Your Health

1
Track your side effects. In a journal, write down any side effects you may have experienced after taking your sleeping pills. This way you can manage your side effects more effectively.^{[12]
X
Research source}
- For example, if drowsiness is a common symptom of yours, then make sure you are getting at least eight hours of sleep on the nights when you take your pills.
- If you’re taking prescription medications, discuss your side effects with your doctor at your next appointment.
2
Contact your doctor. You should do this if any of your side effects become severe; for example, if they disrupt your ability to complete day-to-day tasks. Also contact your doctor immediately if you experience suicidal thoughts or actions.^{[13]
X
Trustworthy Source
HelpGuide
Nonprofit organization dedicated to providing free, evidence-based mental health and wellness resources.
Go to source}
- Your doctor may decrease your dosage or prescribe a different medication. Ultimately, your goal should be to get off of the sleeping pills and work towards getting to sleep on your own most nights.
3
Opt for natural remedies. Natural remedies that may help you manage your insomnia are relaxation techniques, abdominal breathing, exercise, and muscle relaxation. You may also consider taking a natural supplement, such as melatonin, in place of your sleeping pills. However, make sure to talk with your doctor about this first.^{[14]
X
Trustworthy Source
HelpGuide
Nonprofit organization dedicated to providing free, evidence-based mental health and wellness resources.
Go to source}
- By talking to a doctor or therapist, also known as Cognitive behavioral therapy (CBT), you may be able to determine the underlying cause or causes of your insomnia. By pinpointing the root cause, you may be able to avoid having to take sleeping pills.

Warnings

Do not drive a car or operate machinery after taking a sleeping pill, or if you are experiencing dizziness or drowsiness.

⧼thumbs_response⧽
Helpful 2 Not Helpful 0