I can only share a few things that I have learned, and pitfalls to watch out for if you suffer from insomnia, during my decades-long fight for sleep.
I started having sleeping problems in high school. Over the years, I tried all the relaxation tapes, self-hypnosis guides, and anything that sounded healthful and would help. This was the late 1970s, so options were limited. I really didn't talk to my doctor too much. But I would "sleep in" on weekends. Occasionally I would miss school. I was able to function, but I had a lot of tiredness. I'm sure it affected my weight as well.
When I was around 25, I mentioned to my doctor that I had trouble sleeping. I asked him if he thought taking a Benadryl a night would help, and be okay? He said it would be fine, so for a few years, I took Benadryl or Nyquil on a daily basis. I slept somewhat better, but still didn't feel right. Feeling truly rested was far and not often.
Then, in 1993, my doctor gave me Ambien for the first time. I did have better sleep. But over time, my memory, particularly short-term, was affected. I took Ambien from 1993 until September 2022. When I came to the Philippines, I was told I would have to go to a psychiatrist to get a prescription. I decided to blow it off. I experimented with Benadryl and Melatonin. I found the combination of Benadryl and Sleepacil worked pretty well. So, I did that combination for about 3 and a half years. Finally, I visited a doctor that gave me Klonopin when I was going back to the US for a visit. I used it for about a month. I then found generic Lunesta for sale on a local website. I purchased it, then took it to my doctor to get a prescription written for it. The END? of my journey so far…
Long-term use of first-generation antihistamines like Benadryl is strongly linked to increased dementia risk. A major 2015 study in JAMA Internal Medicine followed nearly 3,500 older adults and found that people with the highest cumulative use (equivalent to taking it regularly for 3+ years) had a 54% higher risk of dementia compared to those with low or no use.[1]
The risk increases with total dose over time because these drugs have strong anticholinergic effects that can impair memory and cognitive function. Multiple studies have confirmed this pattern.[2]
Ambien is known to cause memory impairment, especially if you don't go straight to bed after taking it. Many people experience "Ambien amnesia" — engaging in activities (eating, talking, even driving) with no memory the next day.
Some large studies have found a link between long-term or high cumulative zolpidem use and increased dementia risk, though results are mixed. The risk appears higher in older adults and with prolonged use.[3]
Benzodiazepines like Klonopin have been linked in multiple studies to increased Alzheimer's risk, especially with long-term use (3+ months). One analysis showed up to 51–84% higher risk with prolonged exposure.[4] They can cause both short-term cognitive impairment and longer-term concerns, particularly when combined with alcohol (which I did for too many years).
Recent large studies are more mixed — some find only minimal increased risk — but the consensus is still caution, especially in older adults.[5]
Similar memory and cognitive concerns as Ambien, though some data suggest the effects may be slightly less severe. Still not ideal for long-term daily use, especially at my age when I'm already worried about memory and dementia.
I barely drink now (quit almost entirely about 8 months ago). That alone is a huge win for brain health.
Current stack I'm cycling or taking daily:
I'm also considering a round of Cerebrolysin (best by IV, so logistics are tricky right now) and have looked at Dihexa but am cautious due to potential side effects.
A newer class of sleep medications called DORA (Dual Orexin Receptor Antagonists) — such as daridorexant (Quviviq), suvorexant (Belsomra), and lemborexant (Dayvigo) — may have a better safety profile regarding memory and dementia risk.
Early data suggests they have lower abuse potential, fewer next-day effects, and are being actively studied in Alzheimer's patients for both sleep improvement and potential neuroprotective benefits (including amyloid clearance). Long-term studies up to 52 weeks show good tolerability.[6][7]
After 3 weeks, I have completed my switch to Dayvigo (Lemborexant) from Benadryl. It took right at 2 weeks for my sleeping pattern to adjust.
Week One – The Hard Part
The first week was bad. The first night was really tough. I had very vivid dreams when I did sleep, and nightmares. I woke up several times. The night seemed to last forever. All of this was expected — side effects from being on Benadryl or Ambien for decades. My brain had not been able to dream. Not much. Dayvigo, by blunting the signal to stay awake, does not cause actual drowsiness or affect dreaming the way the old drugs did. Ambien and Benadryl actually knock you out, and you don’t dream. So my brain was on overdrive, since the floodgates to being able to dream were reopened.
After the first night, the vivid dreams continued. But for some reason, I did not have any more nightmares. Time dilation was very real — I slept, but the nights seemed to last forever. It was tough physically during this period. I’m still recovering from it.
I am retired, so I could go through this without upsetting my life too much. But for anyone making the switch, I would try to find a period of at least a week to adjust. I don’t know how many have taken sleep aids for decades, so I can’t be sure of what would happen for those with less exposure.
Week Two and Beyond – Things Get Better
The good news is, after 2 weeks, things started getting much better. I also added Sleepacil back in, since it does not hurt the brain. I’m sleeping fine now, and I’m glad the switch is done.
My Dad could fall asleep walking down the hallway. My Mom had trouble sleeping too. Genetics clearly played a role. At 64, with decades of heavy sleep medication use behind me, I'm doing everything I can now to protect what's left of my memory and brain function.
I hope this helps someone else who's in the same boat. The research is clear: long-term use of the old-school sleep meds carries real risks. Newer options and lifestyle changes (plus the peptides and mitochondrial support I'm trying) give me some hope.
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Life Matters Faith • Sleep Problems • Updated 2026