From ... in Health Biology Neuroscience Science — Mar 24, 2025

How Sleeping Pills Harm Your Brain and Raise Dementia Risk

An estimated 50 million to 70 million Americans struggle with sleep disorders, and one in three adults fails to get the uninterrupted sleep needed for optimal health. For many, sleeping pills seem like the easiest solution. In the United States, 8.4% of adults use sleep medications either every day or most days in a month. Usage increases with age, with 5.6% of individuals aged 18 to 44 taking sleep aids, compared to 11.9% of those aged 65 and older.

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While these drugs offer a quick fix, the reality is that they force your brain into a sedated state that looks nothing like natural sleep. They may make you unconscious, but they don't allow the brain to go through its essential cycles of repair and detoxification. A recent study published in the journal Cell revealed for the first time how sleeping pills disrupt the synchronized oscillations that drive the brain's glymphatic system, which clears waste linked to neurodegenerative diseases. This discovery sheds new light on how these drugs impact brain health.

Your brain has a built-in cleaning system that removes waste while you sleep. This system, called the glymphatic system, uses cerebrospinal fluid (CSF) to flush out harmful toxins. One of its primary jobs is to remove beta-amyloid and tau proteins, which are linked to neurodegenerative diseases. When this process functions properly, your brain stays clear of toxic buildup that leads to memory loss and cognitive decline. The glymphatic system is most active during deep sleep, especially in the non-REM (NREM) phase. During this time, your brain cells shrink slightly, creating more space for fluid to flow. This movement helps wash away waste products that build up throughout the day. If this process is disrupted, toxins accumulate, which in turn leads to inflammation and long-term brain damage. Norepinephrine, a key chemical in the brain, controls the flow of cerebrospinal fluid. During deep sleep, norepinephrine levels rise and fall in slow waves, helping fluid move through brain tissue. These waves create a pumping effect, ensuring waste is efficiently cleared out. Without proper norepinephrine activity, the glymphatic system slows down and allows toxins to build up. Beta-amyloid and tau proteins form clumps that interfere with brain function and raise your risk of Alzheimer's disease. Inflammation also rises, further damaging brain cells

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and making it harder for neurons to communicate. Over time, these changes lead to memory problems, confusion and difficulty concentrating. Several factors disrupt the glymphatic system, including stress, poor sleep habits and exposure to environmental toxins. However, one of the most damaging disruptions comes from sleeping pills. These drugs interfere with norepinephrine activity, preventing the glymphatic system from functioning properly. If you rely on sleeping pills, your brain may not be getting the deep cleaning it needs to stay healthy.

The featured study investigated how zolpidem, a common sleep aid, suppresses norepinephrine oscillations, which are necessary for glymphatic function. To study this effect, researchers used advanced imaging techniques to observe brain activity in mice. They compared natural sleep to sleep induced by zolpidem and tracked the movement of cerebrospinal fluid. According to their findings: “[C]orrelation analysis in naturally sleeping mice showed that the frequency of NE oscillations, reflected by the frequency of micro-arousals during NREM sleep, displayed a stronger correlation with glymphatic flow than all other measures analyzed, including total NREM and REM sleep duration and NREM delta power. Conversely, although the sleep aid zolpidem promoted sleep, it impaired the infraslow oscillations in NE (norepinephrine), blood and CSF, reducing both vascular and neuronal oscillatory dynamics and ultimately decreasing glymphatic flow.” The study also demonstrated that sleeping pills do not create real sleep; instead, they cause sedation. In natural sleep, your brain cycles through different stages, including deep sleep and REM sleep, which are essential for memory and repair. When you take sleeping pills, your brain gets stuck in an artificial sleep state that lacks these important

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cycles. As a result, brain function declines and the risk of dementia increases. The authors explained: “A key distinction between natural and pharmacologically supported sleep is that enhanced inhibitory transmission dramatically alters sleep micro- architecture, likely through direct suppression of LC (locus coeruleus) activity. Clinically, zolpidem has been associated with increased risk of reversible dementia and linked to neuropsychiatric adverse events.” Locus coeruleus is the area of the brain that produces norepinephrine. The researchers concluded that long-term use of sleeping pills could accelerate brain aging. Over time, the buildup of toxins leads to cognitive decline, memory loss and even Alzheimer's disease. This means that relying on sleeping pills for sleep will actually make your brain function worse in the long run.

Previous studies have demonstrated the link between sleeping pills and dementia risk as well. For instance, a 2023 study published in the Journal of Alzheimer's Disease followed nearly 3,000 older adults over nine years. The researchers found that white participants who frequently used sleep medications had a 79% higher chance of developing dementia compared to those who rarely or never used them. This effect was not observed among black participants. Moreover, a 2018 meta-analysis published in the Journal of Clinical Neurology found that benzodiazepine use significantly increases the risk of dementia in the elderly. The risk was notably higher in individuals taking benzodiazepines with a longer half-life (greater than 20 hours) and in those using the medication for extended periods (over three years). These findings suggest that prolonged exposure to benzodiazepines, particularly long- acting formulations, contribute to neurodegenerative processes that accelerate

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cognitive decline. Sleeping pills also create a cycle of dependence that makes it difficult to quit. Sonata, for instance, has been linked to addiction. Many users develop a tolerance, meaning they need higher doses over time to achieve the same effect. When they try to stop, they experience withdrawal symptoms, including severe insomnia and anxiety. This leads many people to continue using the drugs, despite their long-term risks. Sleeping pills also increase the risk of physical accidents. They cause next-day drowsiness, which slows reaction times and impairs coordination. People who take sleeping pills are more likely to experience falls, especially older adults. They are also at a higher risk of car accidents and workplace injuries. Despite their risks, sleeping pills continue to be widely prescribed. Many people assume they are safe because they are FDA-approved and prescribed by healthcare providers. However, ongoing research continues to reveal significant long-term health risks. In addition to undermining brain health, studies have linked long-term use of these medications to an increased risk of death and cancer.

While sleeping pills pose significant long-term risks, their short-term effectiveness and safety is also questionable. Belsomra, for example, works by targeting orexin, a neurotransmitter responsible for wakefulness, to suppress the brain's natural “wake messages.” While this sounds effective in theory, clinical trials show otherwise. Belsomra was shown to help users fall asleep only six minutes faster than those on a placebo and stay asleep only 16 minutes longer. In addition to its minimal benefits, the drug has been linked to over 1,000 consumer complaints filed with the U.S. Food and Drug Administration (FDA). Reports include next-day drowsiness, sleep paralysis, heart complications and even suicidal thoughts. Shockingly, 20% of complaints claim the drug made them feel more awake rather than sleepy.

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Ambien, Lunesta and Sonata offer similarly underwhelming results. Research shows these drugs reduce the time it takes to fall asleep by an average of just 13 minutes and increase total sleep duration by a mere 11 minutes. Yet, users often believe they've slept longer (up to an hour more) due to anterograde amnesia, a side effect that interferes with memory formation. This means many users forget they had difficulty sleeping in the first place. Given their lackluster effectiveness and serious dangers, relying on prescription sleep aids is not a sustainable or safe solution. Instead, addressing the root causes of sleep disturbances and optimizing natural sleep strategies should be the priority.

Struggling to fall asleep or stay asleep is often the result of multiple underlying factors that disrupt your body's natural sleep-wake cycle. Identifying and addressing these issues is key to restoring high-quality rest. Below are some of the most common culprits behind sleeplessness: 1. Inconsistent sleep schedule — Irregular sleep patterns confuse your circadian rhythm, making it harder to fall asleep and wake up naturally. Going to bed and waking up at the same time every day, even on weekends, will help regulate your sleep patterns. Aim for seven to eight hours of sleep each night and try to stick to your schedule even on weekends. Consistency reinforces your circadian rhythm, making it easier to fall asleep and wake up naturally. 2. Poor sleep environment — Disruptions like excess noise, artificial light and an uncomfortable mattress keep you from reaching deep sleep. Transform your bedroom into a sleep-friendly environment by keeping it quiet, dark and cool. The optimal temperature for sleeping is between 60 and 68 degrees Fahrenheit. Remove any distractions, such as TV, electronic devices and even pets. Reducing noise and light helps your body enter deeper sleep stages as well, which are essential for memory consolidation and stress reduction. Investing in

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comfortable and supportive mattress and pillows also helps you get a good night's sleep. You'll want to consider replacing your mattress after nine or 10 years, the average life expectancy of a good-quality mattress. 3. Excessive light exposure before bedtime — The blue light emitted by phones, tablets and computers interferes with your ability to fall asleep. Avoid using these devices at least an hour before bedtime. Instead, engage in relaxing activities like reading a book or practicing mindfulness. Dimming the lights in the evening will also signal to your body that it's time to wind down, enhancing your sleep quality. 4. Chronic stress — High stress levels make it difficult to relax and fall asleep. Incorporate stress-reducing practices into your daily routine, such as deep breathing exercises, meditation or gentle yoga. By calming your mind before bed, you'll lower your stress hormones, improve your ability to concentrate and enhance your overall cognitive function. 5. Lack of sun exposure — Your body's sleep-wake cycle depends on natural light exposure. Morning sunlight signals your brain to stop melatonin production, helping you wake up feeling alert and energized. Without this exposure, your body struggles to regulate melatonin levels properly, leading to grogginess during the day and difficulty falling asleep at night. Going outside first thing in the morning, ideally within an hour of waking, helps reset your circadian rhythm. Additionally, aim for at least 10 to 30 minutes of natural light exposure, preferably during peak sunlight hours around midday. As evening approaches, darkness should signal to your body that it's time to sleep. If you've been consuming a diet high in vegetable (seed) oils, however, be mindful that linoleic acid (LA) accumulates in your skin and oxidizes under sunlight, increasing your risk of inflammation and sunburn. Transition to a diet lower in LA to improve your skin's resilience to sun exposure before spending time outdoors. This allows you to safely benefit from natural light without excessive sun damage. 6. Eliminate electromagnetic fields (EMFs) — EMFs disrupt your pineal gland and the production of melatonin and serotonin, and have other negative effects. To reduce your EMF exposure, consider unplugging electronic devices as well as your Wi-Fi before bedtime. Some experts even recommend pulling your circuit breaker before going to bed to kill all the power in your house. 7. Sedentary lifestyle — Your body thrives on exercise and movement. It reduces your risk of cardiovascular disease and metabolic disorders. Exercise will help you get to sleep more easily and sleep more soundly. However, your body also releases cortisol during exercise, which reduces your melatonin secretion. Exercise at least three hours before bed, or earlier if you can. 8. Emotional and psychological tension — Unresolved emotional stress keeps your mind racing at night. To address this, consider doing Emotional Freedom Techniques (EFT). This form of psychological acupressure is based on the same energy meridians used in traditional acupuncture for more than 5,000 years to treat physical and emotional ailments, but without the invasiveness of needles. It's highly effective in reducing stress and promoting relaxation. Check out the video below for basic steps on how to do EFT for relaxation and destressing.

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