Are Sleep Medications Bad for Your Brain?

On any given night, one in every three American adults gets less than the recommended minimum 7 hours of sleep, according to a 2023 research brief by Centers for Disease Control and Prevention researchers. With so many of us struggling to get quality z’s, sleeping pills can seem like an easy fix. But prescription pills, over-the-counter sleep med and supplements like melatonin have some downsides; they can put you at greater risk of falls and next-day drowsiness, for example.

For older adults, there are some serious health risks linked to sleep medication use. According to a study of 4,197 adults with an average age of 75, taking sleep aids was associated with a 48 percent increase in the risk of dementia. Researchers analyzed more than six years of data for the study, which was published in The Journals of Gerontology: Series A, in 2022. Many popular sleep aids lack sufficient data to prove they’re safe or effective, especially for long-term use, according to a study published in The Lancet in 2022 in which researchers did a systematic review of 170 trials of 47,950 adults as well as a meta-analysis of 154 trials of 44,089 adults.

So how can you improve your sleep without relying on pills? Here are some good strategies.

• Make an effort to get outside in the daylight.
• At night, keep your bedroom dark​.
• Exercise — physical activity promotes good sleep​.
• Avoid caffeine after lunch and alcohol several hours before bedtime.
• Limit your eating and drinking three hours before going to bed​.
• Do relaxation exercises like deep breathing or meditation​.

Learn more on AARP® Staying Sharp®

_{This content is provided for informational purposes only and is not intended to provide any expert, professional or specialty advice or recommendations. Readers are urged to consult with their medical providers for all questions.}