Are sleeping pills bad for you long term?

Long-term use of sleeping pills, especially prescription ones like benzodiazepines or Z-drugs, can lead to dependence, cognitive impairment, and other health issues. The NHS recommends using them only for short periods, typically no more than 2 to 4 weeks.

Do sleeping pills cause addiction?

Yes, some sleeping pills—particularly prescription medications like Zopiclone or Diazepam—can cause both physical and psychological dependence. This risk increases with long-term use or higher-than-recommended dosages.

What are the side effects of sleeping tablets?

Common side effects of sleeping tablets include next-day drowsiness, confusion, impaired memory, dry mouth, and dizziness. Long-term use may also increase the risk of falls, especially in older adults, and may impair cognitive function.

Are herbal sleeping pills safe?

Herbal sleeping pills like valerian root are generally considered safe for short-term use, though evidence on their effectiveness is mixed. Some users report side effects like vivid dreams or upset stomach. Always check for interactions with other medications.

What’s the NHS view on sleeping pills?

The NHS advises that sleeping pills should only be used for short-term relief and are not a long-term solution for sleep problems. They recommend Cognitive Behavioural Therapy for Insomnia (CBT-I) and lifestyle changes as safer, more effective alternatives.

What is the best alternative to sleeping pills?

Cognitive Behavioural Therapy for Insomnia (CBT-I) is widely regarded as the most effective long-term solution. Other alternatives include magnesium supplements, glycine, valerian root, and sleep hygiene practices like consistent bedtimes and screen-free wind-down routines.

Are Sleeping Pills Bad for You? A UK-Based 2025 Guide

Annie Wouters
Apr 22
4 min read

In a world where sleep is increasingly elusive, more people than ever are turning to sleeping pills for relief. But as their use becomes more common, so do the concerns: Are sleeping pills bad for you? Can they become addictive? Do they affect long-term health?

This guide dives deep into the science, safety, and alternatives surrounding sleeping pills, with a specific focus on the UK landscape.

What Are Sleeping Pills?

Sleeping pills are medications designed to help individuals fall asleep, stay asleep, or both.

They are broadly classified into two categories:

Prescription sleeping pills (e.g. Zopiclone, Diazepam)
Over-the-counter (OTC) sleep aids (e.g. Nytol, Sominex, herbal remedies)

Each category works differently, with varying levels of effectiveness and risk.

A person in a plaid shirt holds white pills in one hand, pointing with the other. Nearby are pill bottles and a green apple on a table.

Types of Sleeping Pills in the UK

Prescription Medications

Prescription sleeping tablets are typically stronger and used under short-term medical supervision. Commonly prescribed options in the UK include:

Z-drugs: Zopiclone and Zolpidem. Fast-acting sedatives often used for short-term insomnia.
Benzodiazepines: Such as Diazepam and Temazepam. These are rarely prescribed long-term due to risks of dependence and cognitive side effects.
Melatonin: Sometimes prescribed to older adults or those with delayed sleep phase disorders.

Over-the-Counter Options

OTC sleep aids are widely available in UK pharmacies and online. These include:

Diphenhydramine-based products: e.g. Nytol Original, which is an antihistamine with sedative properties.
Herbal sleeping pills: e.g. valerian root, passionflower, and hops-based products.
Melatonin supplements: Although widely available elsewhere, melatonin is not available OTC in the UK without a prescription.

For more detail, see our guide: UK Sleeping Pills Over the Counter

Short-Term Benefits of Sleeping Pills

Sleeping pills can be helpful in short-term scenarios, such as:

Acute insomnia caused by stress, grief, or travel
Sleep disturbances during major life events
Jet lag and shift work adjustments

When used as prescribed and for short durations, they can offer much-needed relief and help reset a disrupted sleep pattern.

Risks and Side Effects: Are They Bad for Long-Term Use?

1. Dependence and Withdrawal

One of the biggest concerns with sleeping pills—especially prescription options like Zopiclone or Diazepam—is the risk of physical and psychological dependence. Users may:

Build a tolerance, needing higher doses
Experience withdrawal symptoms if usage stops abruptly
Develop a psychological reliance on taking a pill to sleep

The NHS advises that sleeping tablets should be used for no more than 1 to 2 weeks for this reason.

2. Next-Day Drowsiness

Many users report feeling groggy or hungover the morning after taking sleeping pills. This is especially true for long-acting medications like Zopiclone, which may impair:

Driving ability
Memory
Cognitive functioning

3. Falls and Injuries in Older Adults

Sedative medications are associated with an increased risk of falls, particularly in older adults. A 2022 meta-analysis published in Age and Ageing found that benzodiazepine users had a 44% increased risk of hip fractures.

4. Cognitive Impairment and Dementia

Long-term use of benzodiazepines has been linked to cognitive decline and possibly dementia. The British Medical Journal published a 2021 study indicating a dose-dependent risk, particularly with prolonged use over several months.

5. Interactions with Other Medications

Sleeping pills can interact negatively with alcohol, antidepressants, antihistamines, and painkillers—leading to potentially dangerous effects like respiratory depression.

6. Rebound Insomnia

When individuals stop taking sleeping pills, they often experience a worsening of their sleep problems. This is known as rebound insomnia, and it can create a cycle of dependence and poor sleep quality.

Are Over-the-Counter Sleeping Pills Safer?

OTC options are often marketed as safer, but they carry their own risks. For example:

Antihistamine-based pills (like diphenhydramine) can cause next-day drowsiness, confusion in older adults, dry mouth, and constipation.
Herbal tablets (like valerian) are generally safer but lack strong evidence for effectiveness. Some users report vivid dreams, headaches, or gastrointestinal upset.

Learn more: Best Herbal Sleeping Tablets UK

What Does the NHS Say About Sleeping Pills?

The NHS recommends lifestyle interventions and Cognitive Behavioural Therapy for Insomnia (CBT-I), which has been shown in multiple clinical trials to offer long-term sleep improvement without side effects.

Safer Alternatives to Sleeping Pills

If sleeping pills aren’t the answer long-term, what is? The following strategies are supported by the NHS and leading sleep specialists:

1. CBT-I (Cognitive Behavioural Therapy for Insomnia)

CBT-I is a structured, evidence-based approach that targets the thoughts and behaviours that disrupt sleep. A 2019 Cochrane review found CBT-I to be as effective as medication in the short term and superior in the long term.

2. Sleep Supplements

Some supplements offer sleep-promoting benefits without the drawbacks of pharmaceuticals. These include:

Magnesium: Shown to improve sleep quality and reduce insomnia symptoms
Glycine: May reduce core body temperature and promote deeper sleep
Valerian Root: Mildly sedative effects, though results are mixed across studies

3. Lifestyle Adjustments

Limiting caffeine after 2pm
Avoiding screens before bed
Keeping a consistent sleep schedule
Using blackout curtains and white noise

When Sleeping Pills Might Be Appropriate

There are scenarios where short-term sleeping pill use is justified:

Hospice or palliative care
Short-term anxiety or trauma (e.g. bereavement)
Severe jet lag
Acute insomnia where other measures have failed

In such cases, close medical supervision is essential.

Conclusion: Are Sleeping Pills Bad for You?

Sleeping pills are not inherently "bad"—but they are not a long-term solution. Used correctly and under medical supervision, they can provide temporary relief. However, their risks—from dependence to next-day impairment and long-term cognitive effects—are significant, especially with prolonged use.

For chronic sleep issues, the safest and most effective approach is to treat the root cause—whether through CBT-I, sleep hygiene, or targeted supplements.

Before turning to pills, consider speaking with a GP or consulting a sleep coach for sustainable alternatives.