Miya Pearson
Sleep is an essential part of staying healthy, and getting enough of it can positively impact memory, blood pressure, and immune regulation. However, many people struggle with falling asleep or maintaining sleep, which can negatively impact their health and quality of life. For those seeking non-prescription solutions, there are various over-the-counter (OTC) sleeping pills available, including antihistamines, melatonin, valerian, and CBD. While these medications can be easily accessed, it is crucial to be aware of their potential side effects, such as daytime grogginess, blurred vision, and constipation, as well as the risk of dependency with prolonged use. Before taking any OTC sleep aids, it is recommended to consult a healthcare provider to understand the benefits, risks, and possible interactions with other substances.
| Characteristics | Values |
|---|---|
| Availability | Over-the-counter |
| Prescription | Not required |
| Use | To treat occasional sleepless nights, not insomnia |
| Ingredients | Antihistamines (diphenhydramine, doxylamine), pain killers, melatonin, valerian, CBD, chamomile, theanine |
| Side effects | Daytime sleepiness, grogginess, blurred vision, constipation, dry mouth, trouble urinating, addiction, overdose |
| Precautions | Not recommended for pregnant or breastfeeding women, children, older adults, people with breathing problems, glaucoma, chronic bronchitis, or enlarged prostate gland |
| Brand names | Benadryl Allergy®, Advil PM®, Tylenol PM®, SleepMax PM™, Unisom™, Simply Sleep™, Nyquil™ |
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What You'll Learn
Over-the-counter sleep aids are best used short-term
Over-the-counter (OTC) sleep aids are medications intended to treat occasional sleepless nights and are not a cure for insomnia. They are generally safe but come with some risks. OTC sleep aids are best used short-term for several reasons. Firstly, they can cause daytime sleepiness or grogginess the following day, depending on the person, if the drug remains in the system longer than the sleeping period. This is because OTC sleep aids tend to make people drowsy, and they may interfere with activities requiring alertness, such as driving or operating heavy machinery.
Secondly, OTC sleep aids should not be taken for more than 7 to 10 days in a row, as prolonged use may lead to negative side effects. These side effects can include constipation, diarrhoea, muscle weakness, digestive problems, blurred vision, and confusion. Additionally, when taken night after night, the body may start to depend on them, leading to rebound insomnia when the medication is stopped. This rebound insomnia may be worse than the initial sleep issue, and it can take months to stop taking the pills safely.
Thirdly, OTC sleep aids may interact with other substances such as alcohol or prescription sleep medications, increasing the risk of overdose or other dangerous side effects. They should not be taken with alcohol or other drugs with sedating effects, as the interaction could be potentially dangerous. Furthermore, some OTC sleep aids contain antihistamines, which may cause side effects such as dry mouth, blurry vision, constipation, and trouble urinating.
Lastly, OTC sleep aids are not designed to treat chronic insomnia or long-term sleep issues. They are meant to address occasional sleepless nights and help improve sleep in the short term. For long-term sleep problems, it is recommended to consult a healthcare provider and explore other options, such as therapy or nondrug treatments, to find a more sustainable solution for improving sleep quality.
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OTC sleep aids can cause daytime drowsiness
Over-the-counter (OTC) sleep aids are easily accessible and can help you fall asleep. However, they can also cause daytime drowsiness and other side effects. While they are generally safe when taken as recommended, it's important to be aware of the potential risks and side effects before taking any OTC sleep aid.
OTC sleep aids typically contain antihistamines, which can block certain chemicals in your brain and help you relax and feel sedated. Common ingredients in antihistamines include diphenhydramine and doxylamine. Doxylamine succinate, in particular, can cause daytime drowsiness, dry mouth, blurry vision, constipation, and trouble urinating. Diphenhydramine is generally considered safe for the heart.
Other OTC sleep aids may contain melatonin, a hormone that your body releases naturally to regulate your sleep-wake cycle. While melatonin can be effective in triggering your body's natural sleep response, some people have reported side effects such as headaches and confusion. Additionally, it's important to note that supplements like melatonin are not regulated as strictly as other medications, so there may be uncertainty about the accuracy of the listed ingredients.
CBD (cannabidiol) is another option for OTC sleep aids. CBD is derived from the cannabis plant but does not produce the "high" associated with marijuana. It has been found to relieve anxiety, a common contributor to insomnia, and is being studied as a treatment for insomnia. However, there is currently no conclusive data on its effectiveness.
While OTC sleep aids can be useful for short-term sleep issues, they are not recommended for long-term use. Prolonged use can lead to tolerance, and you may need higher doses to achieve the same effect. Additionally, mixing sleep aids with other substances, such as alcohol or sedatives, should be avoided as it can increase the risk of side effects and overdose. It is always advisable to consult with a healthcare professional before taking any OTC sleep aid, especially if you are taking other medications or have underlying health conditions.
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Prescription pills are stronger than OTC sleeping pills
Sleeping pills are medications that can help you get some sleep. They are of two types: over-the-counter (OTC) sleeping pills and prescription sleeping pills. Most OTC sleeping pills contain antihistamines, which work by blocking histamines, the substances in your body that cause alertness. Common ingredients in antihistamines include diphenhydramine and doxylamine.
Prescription sleeping pills are stronger than over-the-counter ones. They are not typically recommended for long-term use because they are not a cure for insomnia and there is a risk of dependence and addiction. They are usually prescribed for short-term relief. They include antidepressants, barbiturates, benzodiazepines (benzos), and Z-drugs like zolpidem (Ambien) and eszopiclone (Lunesta). Each type of prescription sleeping pill works differently. Some cause drowsiness, while others silence the area of the brain that keeps you alert.
Benzodiazepines, for example, stimulate a chemical in the brain called GABA, leading to sedation, muscle relaxation, and reduced anxiety. Z-drugs work by slowing down brain activity. Prescription sleeping pills can cause side effects such as next-day impairment and complex sleep behaviours, including parasomnia, a disruptive sleep disorder that can cause dangerous behaviours while the person is still mostly asleep.
OTC sleeping pills, on the other hand, are easily accessible but it is recommended that you check with your healthcare provider before taking them as they can interfere with other medications or worsen health conditions. They can also cause side effects such as dry mouth, dizziness, and constipation. It is not recommended to take them for more than two weeks without consulting a healthcare provider.
Sleeping pills, in general, are not recommended for long-term use due to their side effects and potential for dependence. If you are experiencing sleep issues, it is best to try other methods to improve your sleep before resorting to sleeping pills.
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OTC sleep aids are not designed to treat insomnia
Over-the-counter (OTC) sleep aids are medications that are intended to treat occasional sleepless nights and are not designed to treat insomnia. They are typically antihistamines, such as diphenhydramine (like Nyquil) and doxylamine (like Benadryl), or some form of pain killer. These medications work by blocking histamines, which are substances in the body that cause alertness.
OTC sleep aids are not a cure for insomnia and are not designed to be taken over a long period of time. They are generally safe but do come with some risks. Daytime grogginess can occur with all OTC sleep aids, and the side effects of antihistamine medications, like blurred vision, confusion, and constipation, can be particularly problematic for older people. They can also increase the effects of, or interact negatively with, alcohol or other sleep medications, so it is wise to avoid combining them with other substances. Furthermore, an overdose of OTC sleep aids can be fatal.
While OTC sleep aids can help in the short term to overcome a brief bout of sleeplessness or to cope with jet lag, they are not useful for long-term chronic insomnia. If sleep issues are affecting your quality of life and nothing else has helped, it is recommended to consult a healthcare provider. They may recommend trying an OTC sleep aid at a low dose for a short time and keeping in touch with any side effects. However, most healthcare providers recommend trying other methods to improve sleep before resorting to sleeping pills, as the long-term risks often outweigh the benefits.
For extreme insomnia, a healthcare provider may prescribe a short-term sleep aid. Prescription sleeping pills are stronger than OTC ones and are not typically recommended for long-term use due to the risk of dependence and addiction. They are generally only prescribed for short-term relief.
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Natural sleep aids use ingredients that shouldn't cause drowsiness
Over-the-counter (OTC) sleeping pills are available, but they may cause side effects such as constipation, diarrhoea, muscle weakness, and digestive problems. They can also lead to dependency and addiction. Natural sleep aids are also available, and they may be a good option for those who want to avoid the side effects of OTC or prescription sleeping pills. However, it is important to note that even natural sleep aids are intended to be a short-term solution, and it is always recommended to consult a healthcare professional before taking any sleep aid.
Some natural sleep aids that may help improve your sleep without causing drowsiness include:
- L-Theanine: L-Theanine is a substance that does not appear to cause daytime sleepiness. Consuming up to 200 mg of L-Theanine per day appears to be safe for most people, including children with ADHD, who may experience improved sleep and behaviour.
- Glycine: Glycine is an amino acid and neurotransmitter that plays a role in metabolism, nutrient absorption, disease prevention, and sleep. Taking a small dose of supplemental glycine before bed may improve sleep quality and reduce daytime sleepiness in people with insomnia symptoms.
- CBD: CBD, or cannabidiol, is a compound found in cannabis that does not cause the same high as other cannabis products due to its low THC content. Some studies have found that CBD can relieve anxiety and act as a natural sleep aid, improving sleep quality and reducing anxiety within the first month for many participants. However, more research is needed to confirm these effects, and it is not recommended for pregnant or nursing individuals.
- Melatonin: Melatonin is a hormone naturally produced in the brain by the pineal gland, and it plays a crucial role in regulating our sleep-wake cycles. However, factors such as night-time exposure to light, ageing, and certain diseases can suppress melatonin production, leading to sleep disturbances. Taking melatonin supplements can help regulate sleep, but it is important to note that they are unregulated, and dosages and ingredients may vary between manufacturers.
- Behavioural Changes: Making adjustments to your sleeping habits and environment can also improve your sleep quality. This includes reducing exposure to light from smartphones, laptops, and TVs before bedtime, as unnatural light can interfere with melatonin production and make it harder to fall asleep. Additionally, avoiding working out within two hours of bedtime and maintaining a comfortable bedtime temperature can also promote better sleep.
While these natural sleep aids may help improve sleep, it is important to consult a healthcare professional before taking any supplements, especially if you have existing conditions or are taking medications. They can advise on the safety and effectiveness of different options and help you find the best approach for your specific needs.
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Frequently asked questions
Some over-the-counter sleeping pills include Benadryl Allergy, Advil PM, and Tylenol PM. Many supplements and vitamins may also help with sleep, but it is important to talk to your doctor before trying them.
Over-the-counter sleeping pills can cause daytime grogginess, blurred vision, constipation, and confusion. They may also increase the effects of, or interact with, alcohol or other sleep medications.
Over-the-counter sleeping pills are generally safe for occasional use but should be used with caution. They can cause side effects and may lead to dependency if used regularly. People over 65 should try non-drug treatments first, as there may be safer ways to improve sleep.
Yes, there are several alternatives to over-the-counter sleeping pills, including lifestyle adjustments such as exercising during the day, avoiding large meals, alcohol, and caffeine before bed, and changing your sleep environment.
