Herbie Murray
Sleep is an essential part of staying healthy, and a lack of sleep can cause a range of problems, from fatigue to increased risk for depression and heart disease. While prescription sleep medication is an option, it is not the only one. Over-the-counter (OTC) sleep aids are easily accessible and can be purchased without a prescription. They often contain antihistamines, which can make you drowsy, but they also carry side effects like daytime grogginess, blurred vision, and constipation. Natural sleep remedies, such as melatonin, valerian, and herbal teas, are also available, but it's important to consult a healthcare provider to understand the options, benefits, and risks of any sleep aid.
| Characteristics | Values |
|---|---|
| Who can buy OTC sleep medications | Anyone age 18 and older |
| Where to buy OTC sleep medications | Drugstore or other retail locations |
| Prescription required | No |
| Common ingredients | Antihistamine, melatonin, valerian, CBD |
| Effectiveness | May cause daytime grogginess |
| Side effects | Dry mouth, blurry vision, constipation, trouble peeing, confusion |
| Safety | Generally safe but may interfere with other medications |
| Use case | Short-term, to overcome a brief bout of sleeplessness or to cope with jet lag |
| Natural alternatives | Herbal tea, warm milk, chamomile tea, tart cherry juice, lavender essential oil |
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What You'll Learn
Melatonin supplements
Melatonin is a hormone that is produced naturally in the body to promote sleep. Melatonin supplements are synthetic versions of this hormone. They are available over the counter and can help people with insomnia fall asleep faster and improve sleep quality. They are also beneficial for those with delayed sleep phase syndrome, helping them fall asleep and wake up earlier.
However, melatonin supplements can have side effects, including drowsiness, headaches, and vivid dreams or nightmares. People with certain conditions, such as pregnancy, breastfeeding, autoimmune disorders, seizure disorders, or depression, should not take melatonin. Additionally, those with diabetes or high blood pressure should consult a healthcare provider before taking melatonin, as it may affect blood sugar and blood pressure levels.
While melatonin supplements can be beneficial for some, it is important to prioritise good sleep practices, such as maintaining a consistent sleep schedule, limiting caffeine and alcohol intake, and creating a comfortable sleep environment.
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Valerian root
In a national survey conducted in 2002, 1.1% of the adult population in the United States, or approximately 2 million adults, reported using valerian in the past week. This makes it a relatively popular sleep aid.
The recommended dosage for valerian root is 1 to 2 hours before bedtime, or up to 3 times during the day, with the last dose taken near bedtime. The dosage can vary from 225 to 1215 mg per day for adults, while for children, the dosage is based on weight. It can be taken as a supplement or prepared as a tea by pouring 1 cup of boiling water over 1 teaspoonful (2 to 3 g) of dried root and steeping for 5 to 10 minutes.
While valerian root is generally considered safe, it is important to consult with a healthcare provider before taking any new supplements or herbal remedies, especially if you are taking other medications or have any health conditions.
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Lavender essential oil
Lavender oil is widely regarded as an effective sleep aid. It has been used in aromatherapeutic and wellness practices for centuries, and its effectiveness as a sleep aid can be attributed to its ability to calm the nervous system.
Lavender oil is available in many forms, including oral supplements, aromatherapy oils, sprays, and patches. It can be inhaled, applied topically, or ingested. When used in aromatherapy, lavender oil promotes slow-wave sleep and improves sleep quality and duration. It is also known to reduce anxiety and depression and provide relief from pain.
If you are interested in using lavender oil as a sleep aid, it is important to be mindful of the quality of the product and to use it in moderation. Look for companies that test their products for potency and purity using gas chromatography or mass spectrometry analysis. When applying lavender oil to the skin, it is recommended to use a carrier oil or pair it with creams or lotions to reduce the risk of skin irritation.
It is also important to note that essential oils can affect everyone differently and can cause allergic reactions or other negative side effects. Therefore, it is advisable to keep your oils away from pets and infants and to discontinue use if you experience any adverse reactions.
Overall, lavender essential oil is a promising natural sleep remedy that may help improve your sleep quality and duration.
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Herbal tea
Chamomile tea, for example, is made from the dried white petals of a daisy-like plant that grows worldwide. The mild sedative effect of chamomile tea is caused by a flavonoid called apigenin, which binds to a specific receptor in the brain to reduce anxiety and increase drowsiness. Similarly, lavender tea has been shown to enhance sleep quality, especially for those with insomnia or restlessness. Studies suggest that inhaling the scent of lavender an hour before bedtime can be beneficial.
Valerian root tea is another herbal tea that has been shown to improve sleep quality and reduce anxiety. Valerian is a flowering plant native to Europe and Asia but has since spread to other parts of the world. While research on its effectiveness is limited, some studies suggest that valerian root tea may have additional side effects, such as vivid dreams, headaches, stomach upset, or drowsiness the next day.
Other herbal teas that may aid in relaxation and sleep include passionflower, lemon balm, and low-caffeine green tea. These teas can be a great way to incorporate a calming bedtime routine, helping to set the right mindset for a full night's rest. However, it is always advisable to consult with a healthcare professional before starting any new sleep aid, even if it is a natural remedy.
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Prescription sleep medication
While over-the-counter sleep medications are easily accessible, prescription sleep medication is also an option for those struggling with insomnia or other sleep disorders. Prescription sleeping pills are stronger than over-the-counter ones, and they require a prescription from a healthcare provider. It's important to note that prescription sleep medications are typically not recommended for long-term use due to the risk of dependence and addiction. Providers usually prescribe them for short-term relief only.
Z-drugs, such as zolpidem (Ambien) and eszopiclone (Lunesta), are another type of prescription sleep medication. These work by slowing down brain activity. However, they may also bring on parasomnia, a disruptive sleep disorder where people may sleepwalk, eat, talk, or even drive without being fully awake. Most people do not remember doing these things after they wake up.
If you are considering prescription sleep medication, it is essential to consult with a healthcare professional. They can assess your individual needs and determine the most suitable treatment option for you.
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Frequently asked questions
Some over-the-counter sleep remedies include antihistamine-containing sleep aids, melatonin, valerian, and CBD.
Over-the-counter sleep remedies work differently depending on the type of medication. Antihistamines block histamines, which are substances in your body that cause alertness. Melatonin is a hormone that promotes sleep by influencing when you fall asleep and wake up. Valerian has a natural calming effect on your nervous system.
Over-the-counter sleep remedies are generally safe but do come with some risks. Daytime grogginess can occur with all over-the-counter sleep aids, and antihistamines can cause blurred vision, confusion, and constipation, especially in older adults. It is important to consult your doctor before taking any sleep medication to understand the options, benefits, and risks.
Some natural sleep remedies include herbal teas, lavender essential oil, warm milk, chamomile tea, tart cherry juice, and exercise. It is also recommended to avoid looking at your phone or turning on the lights if you wake up in the middle of the night.
