‘Sleeping pills bad as a pack of cigs a day’
I’d challenge anyone to say they’ve never resorted to taking sleeping pills. Maybe to tide you over a particularly stressful interlude, to retrain yourself when your sleep patterns have been decimated, or when ill to get a good night’s rest. Well, maybe we should be more circumspect. New research would say if you rely on sleeping pills to help you snooze, you should probably stop. The tablets designed to help us drift off carry the same threat as smoking a packet of cigarettes each day, an expert claims. Arizona State University sleep researcher Shawn Youngstedt believes those seeking a good night’s rest should ditch the pills and do more exercise instead. Even a brief stint of physical activity helps to tire you out, helping you to fall asleep naturally, he said. Mr Youngstedt told CNN: “Sleeping pills are extremely hazardous. They are as bad as smoking a pack of cigarettes a day, not to mention they cause infections, falling and dementia in the elderly, and they lose their effectiveness after a few weeks. “It’s less expensive, healthier and just as easy to exercise and there’s an added bonus – research suggests those who are physically active a have lower risk of developing insomnia in the first place.” Growing evidence is mounting over the dangers of sleeping pills, which are taken by an estimated one in 10 people. More than two-thirds of us suffer from insomnia, the main need for such tablets. Old pills, like diazepam, have given way to the newer ‘Z-drugs’ as they have fewer side effects and are less addictive. Melatonin is also popular. However, all may cause drowsiness, delayed reaction times and impaired balance, which can lead older users to fall and break a bone. Keele University researchers found last August that the risk of a fracture is doubled in people who take sleeping pills. Deemed the much safer way to fall asleep, exercise is often recommended for sleeping difficulties. But the NHS states you shouldn’t do so for at least four hours before going to bed, as this has the potential to make it even more difficult for insomniacs. Doing 150 minutes of moderate exercise like brisk walking each week will do. There’s no need to go to the gym. Doing natural exercise may bring the greatest benefit, Mr Youngstedt said. He also thinks doing it outside is helpful, because bright sunshine can help promote sleep. Light exposure helps regulate the body clock. It’s not an instant solution, though. Northwestern University researchers have previously found the impact of exercise can take up to four months to kick in.