How do sleeping pills work?

Most sleeping pills cause drowsiness and sleep by depressing brain function. There are three different types of sleep: deep sleep, during which most growth, repair and energy restoration takes place; REM or dream sleep, thought to be necessary for good mental health; and least important of all, light sleep. Drug-induced sleep reduces both REM and deep sleep and produces mostly light unrefreshing sleep. You may sleep for eight or nine hours but will feel less refreshed than if you'd had five or six hours of natural sleep.

Stopping the drugs abruptly can cause sleeplessness, anxiety, fits, hallucinations and nightmares. See your doctor if you want to come off sleeping pills.

A herbal supplement called kava has been shown to relax muscles and depress the central nervous system, making it a safe and effective aid for mild insomnia. Clinical trials in Germany showed that kava extract could reduce anxiety, depression and neurotic disturbances. Researchers claim it is comparable to benzodiazepines, but without the side-effects or addictive potential. The recommended dose of standardised extract is 100–200 mg one hour before bedtime.

Valerian is another effective herbal sedative. It has been well tested and shown to be safe in recommended doses. Valerian can reduce the length of time it takes to get to sleep, reduce night-time waking, prolong sleep time and increase deep sleep. Like kava it does not have a hang-over effect or affect day-time performance. The recommended dose for insomnia is 300–500 mg one hour before bedtime. Don't take valerian if you take other sedatives and try to stay off coffee, which can negate some of its benefits.