Xanax Alternatives And Other Tips For Sleeping Well

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Medical News TodaySubscribeAlternative Xanax treatments for falling asleep

Medically reviewed by Dena Westphalen, PharmD — Written by Jenna Fletcher on November 4, 2020

How does Xanax work?
Side effects
Alternatives
Other tips
When to see a doctor
Summary

Xanax is the brand name of alprazolam, which is a type of benzodiazepine. The Food and Drug Administration (FDA) have not approved Xanax as a treatment for insomnia. An alternative treatment for insomnia is cognitive behavioral therapy (CBT).

Man sitting up wide awake — Image credit: PhotoAlto/Frederic Cirou/Getty Images

The FDA have only approved Xanax for the treatment of panic disorders and anxiety. If a person is taking Xanax, they may be at a greater risk of an opioid overdose, as many people have a prescription for both drugs.

People should also seek guidance from a doctor if they plan on stopping Xanax or reducing the amount of Xanax they are taking. This is important, as they could experience severe withdrawal effects, which in some cases are fatal.

Xanax is an addictive medication, so if a person feels they are becoming dependent on it, they should reach out to an addiction center or talk to their doctor.

Learn more about addiction here.

This article will discuss how Xanax works, alternative options, and when to see a doctor.

How Xanax helps people sleep

Benzodiazepines help a person fall asleep by enhancing the effect of gamma-aminobutyric acid (GABA). GABA is a neurotransmitter that calms brain activity, which can help a person relax and fall asleep.

Benzodiazepines work differently depending on the type a person uses. For example, there are fast- and slow-acting benzodiazepines.

In some circumstances, a doctor may prescribe fast-acting benzodiazepines if a person struggles to fall asleep.

Fast-acting benzodiazepines exert their effect quickly, and a person will feel this effect less the next day. However, doctors prescribe these only in special circumstances, as a person could experience rebound insomnia or amnesia.

Xanax is a fast-acting benzodiazepine, and a person may take it before bed to help with their anxiety and to fall asleep.

Side effects of Xanax

Xanax is an addictive medication. If a person uses Xanax regularly, they may develop a dependency on it to reduce their anxiety.

The American Addiction Centers note that when a person tries to stop taking Xanax, they may experience withdrawal symptoms that are similar to their initial anxiety. This can result in the person taking the medication for longer than the recommended duration, which is up to 6 weeks.

In addition to addiction, a person may also experience side effects. Common side effects may include:

slurred speech
confusion
weight loss
disorientation
decrease in coordination
depressing the respiratory system
coma, serious injury, or death (when combined with alcohol)

Please note that this is only a partial list of possible side effects. A person should speak with their doctor before taking Xanax, as it can interact with other types of medication.

Alternatives to Xanax for insomnia

Alternative treatments may include not only different medications but also therapy.

Cognitive behavioral therapy (CBT)

Before taking Xanax or other medication for insomnia, a person should consider CBT. Research suggests CBT could be more effective than medication for long-term insomnia relief.

The American College of Physicians also recommend CBT as a first-line treatment for insomnia.

Diphenhydramine

Diphenhydramine is an antihistamine found in medications such as Benadryl and Advil PM. Drowsiness is a common side effect of products with a strong dose of diphenhydramine in them.

Learn more about diphenhydramine here.

A person should talk to their doctor before taking an over-the-counter sleep aid or allergy medication to help them fall asleep. They should also avoid taking more than one product that contains any type of sedative.

Green tea

According to a 2017 study, green tea may help promote relaxation. The researchers indicate that L-theanine helps increase mental clarity and relaxation and may help suppress the alertness associated with caffeine.

Learn more about green tea here.

A small 2018 animal and clinical trial study found similar results when researchers gave rats and humans matcha (ground-up green tea leaves). The study found that both the mice and humans in the matcha group experienced reduced anxiety when compared with a placebo.

Cannabidiol (CBD)

CBD may help decrease anxiety and improve sleep quality. Researchers found that CBD reduced anxiety scores in nearly 80% of the study participants.

They also found that about 67% of the participants saw improvements in sleep, but the improvements did fluctuate over time. The researchers indicate that further research is needed to fully understand the effects of CBD on both anxiety and sleep.

Learn more about CBD here.

Probiotics

A 2020 study found that probiotics could be an effective additional treatment option, alongside traditional antianxiety medication. The study notes that, because anxiety is often linked with sleep disorders, alleviating anxiety symptoms may also improve sleep quality.

However, the authors of the study state that more studies are needed to fully understand how probiotics help reduce symptoms of anxiety and depression.

Learn more about probiotics here.

Other tips to help get to sleep

If medications or supplements are not working, a person could make some changes to their sleep routine.

The American Cancer Society suggest a number of steps a person can take to help them fall asleep:

avoiding naps after 3:00 p.m.
establishing a bedtime routine
avoiding screen time and bright lights before bed
avoiding drinks that can disrupt sleep, such as caffeine and alcohol, later in the day
avoiding large meals before bed
exercising regularly during the day but not before bedtime
keeping the bedroom cool, dark, and comfortable
avoiding lying in bed awake for more than 20 minutes at a time
staying away from products that contain nicotine
going to bed and waking up at the same time throughout the week

When to see a doctor

A person should talk to their doctor if they still cannot sleep after making changes to their sleep routine. A doctor may be able to suggest CBT or an alternative medication over Xanax.

Xanax is addictive, and if a person thinks they are depending on Xanax to cope with day-to-day life, they should contact an addiction support service for more information and assistance.

People should also speak with their doctor if they feel they are experiencing withdrawal symptoms after stopping Xanax or reducing the amount of Xanax they are taking.

Summary

Xanax is typically prescribed for anxiety. The FDA have not approved its use for treating insomnia. Doctors prescribe Xanax for short periods of time (up to 6 weeks) due to its addictiveness.

As an alternative to using Xanax as a sleep aid, a person may want to try different medications, supplements, or routine changes, such as going to bed at the same time each night.

Before starting any new medication or stopping Xanax, a person should talk to their doctor so they can do so safely. If a person changes the way they are taking Xanax or stops taking it altogether without the appropriate guidance of a doctor, they could endure severe withdrawal effects, which in some cases are fatal.

If a person feels they are becoming dependent on Xanax, they should reach out to an addiction center or their doctor, who can help them make the withdrawal process safe.

Anxiety / Stress
Sleep / Sleep Disorders / Insomnia
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How we reviewed this article:

SourcesMedical News Today has strict sourcing guidelines and relies on peer-reviewed studies, academic research institutions, and medical journals and associations. We only use quality, credible sources to ensure content accuracy and integrity. You can learn more about how we ensure our content is accurate and current by reading our editorial policy.

ACP Newsroom. (2016). ACP recommends cognitive behavioral therapy as initial treatment for chronic insomnia [Press release]. https://www.acponline.org/acp-newsroom/acp-recommends-cognitive-behavioral-therapy-as-initial-treatment-for-chronic-insomnia
Benzodiazepines and opioids. (2018). https://www.drugabuse.gov/drug-topics/opioids/benzodiazepines-opioids
Chao, L., et al. (2020). Effects of probiotics on depressive or anxiety variables in healthy participants under stress conditions or with a depressive or anxiety diagnosis: A meta-analysis of randomized controlled trials.https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7257376/
Dietz, C., et al. (2017). Effect of green tea phytochemicals on mood and cognition [Abstract]. https://pubmed.ncbi.nlm.nih.gov/28056735/
Diphenhydramine (diphenhydramine citrate – diphenhydramine hydrochloride – HCI). (n.d.). https://www.knowyourotcs.org/ingredient/diphenhydramine/
Griffin, C. E., III, et al. (2013). Benzodiazepine pharmacology and central nervous system — mediated effects. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3684331/
Label: Xanax- alprazolam tablet. (2020). https://dailymed.nlm.nih.gov/dailymed/drugInfo.cfm?setid=388e249d-b9b6-44c3-9f8f-880eced0239f
Morin, C. M. et al. (2009). Cognitive behavioral therapy, singly and combined with medication, for persistent insomnia: A randomized controlled trial. https://pubmed.ncbi.nlm.nih.gov/19454639/
Nielsen, S. (2017). Benzodiazepines [Abstract]. https://pubmed.ncbi.nlm.nih.gov/26695165/
Recognizing Xanax side effects. (n.d.). https://www.ashleytreatment.org/addiction-treatment/xanax-side-effects/
Shannon, S., et al. (2019). Cannabidiol in anxiety and sleep: A large case series. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6326553/
Simon, S. (2020). 10 tips to get more sleep. https://www.cancer.org/latest-news/how-to-get-more-sleep.html
Unno, K., et al. (2018). Stress-reducing function of matcha green tea in animal experiments and clinical trials. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6213777/
Xanax alprazolam tablets, USP. (2016). https://www.accessdata.fda.gov/drugsatfda_docs/label/2016/018276s052lbl.pdf
Xanax long-term use and side effects. (2019).https://americanaddictioncenters.org/xanax-treatment/long-term-severe

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Medically reviewed by Dena Westphalen, PharmD — Written by Jenna Fletcher on November 4, 2020

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