In a stark health warning that has captured public attention, beloved NHS GP and television personality Dr Amir Khan has advised people to never, ever use common sleeping tablets to combat sleeplessness.
The Stark Warning on Sleeping Tablets
Dr Khan issued this critical advice during a recent episode of his popular podcast, No Appointment Necessary, where he was in conversation with co-host and presenter Cherry Healey. When questioned about the efficacy of sleeping pills and when one might consider turning to them, the doctor's response was unequivocal.
He stressed that while there is a single, extremely rare exception, the general rule is to avoid them completely. "I would say never. Never, ever use sleeping tablets," Dr Khan stated, directly addressing those who might rely on them for insomnia.
Superior Alternatives to Medication
Instead of reaching for a pill, Dr Khan emphasised that what most people with insomnia truly need is professional support to address the root cause of their sleep issues. He specifically recommended cognitive behavioural therapy (CBT) as a primary solution.
He further explained that individuals may also require "psychiatric input to look at why you’re not sleeping and what can be done." This approach focuses on long-term management and understanding the underlying factors, rather than providing a temporary, and potentially harmful, chemical fix.
The Rare Exception and Significant Risks
While his advice is to "never" take them, Dr Khan did outline a specific, acute scenario where a short-term prescription might be considered. "The only time I might, and this is so rare, give out sleeping tablets, is if there has been an acute situation, like you’ve had a death in the family, or you’ve been through a very traumatic incident, and you cannot sleep."
Even in these exceptional circumstances, he imposes a strict limit, refusing to issue a prescription for more than a single week. The reasons for this caution are twofold: the high risk of addiction and the development of tolerance. Furthermore, he highlighted that the quality of sleep achieved with sleeping tablets is inferior, as they prevent users from entering the deep REM sleep necessary to feel genuinely refreshed.
A Scientifically-Backed Technique for Better Sleep
For those seeking a immediate, drug-free method to drift off, Dr Khan shared a simple technique called "cognitive shuffling." He described it as a method used in medicine that gives the brain random, non-stressful tasks to focus on.
His recommended practice is to go through the alphabet, thinking of names or words beginning with each letter sequentially. "Start with the letter A, think of all the names beginning with A, then move on to B, then move on to C. I promise you," he assured listeners, suggesting this can calm a restless mind.
Understanding Insomnia and When to Seek Help
The NHS defines insomnia by a range of symptoms, including regularly finding it hard to go to sleep, waking up multiple times during the night, lying awake, or waking up early and being unable to drift off again. Feeling tired and irritable during the day and struggling to concentrate are also key indicators.
It categorises insomnia lasting less than three months as short-term, while sleep problems persisting for three months or longer are classified as long-term insomnia. The health service advises that adults typically need between seven and nine hours of sleep per night.
The NHS urges individuals to see a GP if changing sleeping habits has not worked, if insomnia has lasted for months, or if the lack of sleep is making daily life difficult to cope with. More information and support for insomnia can be found on the official NHS website.
