The Link Between Sleep Medication & Cognitive Decline, According To Research

The study1, published in Sleep Medicine in 2021, analyzed data from more than 6,000 participants over 65 years old over eight years. The researchers looked for differences in the long-term health of participants who used sleep medications, including both prescription medications (like Ativan and Ambien) and over-the-counter ones (like Advil PM or Benadryl).

The results showed that about 15% of the study participants used sleep medicine routinely, and those who used them “most nights” or “every night” were 30% more likely to develop dementia during the study period. The authors accounted for differences in age, sex, marital status, education, or other chronic conditions that may have affected their risk of dementia. 

The study authors outlined a few plausible mechanisms driving the connection between sleep aids and cognitive decline. For one, a greater clearance of cellular waste occurs during sleep than during waking hours, which means that any disruptions in sleep or sleep quality may lead to a buildup of neurotoxic waste. And while sleep aids may help people fall asleep faster, they don't necessarily ensure better sleep quality. Certain medications can also disrupt your sleep architecture2—the order of operations that occurs in normal, healthy sleep.

Whatever the reason for the link, the authors explain that it’s worthwhile to explore alternative and behavioral-based interventions for improving sleep, such as cognitive behavioral therapy3 and regular exercise4. We're big advocates of good sleep hygiene, regular sleep and wake times, and regulating the circadian rhythm by getting plenty of daytime sunlight and eating meals earlier.

It's worth noting that not all sleep aids have a negative effect on the brain. Non-hormonal, more natural options can improve sleep quality without the side effects. For example, studies have shown that magnesium glycinate, which combines magnesium and the amino acid glycine, can improve sleep quality and sleep efficacy. Other ingredients that show potential in promoting sleep and relaxation include valerian5, hops6, tart cherry7, and lavender8.