Miya Pearson
Sleep is essential for our health, but many people struggle to get enough quality sleep. Sleep disorders, such as insomnia, are common problems that prevent people from falling and staying asleep. Over-the-counter (OTC) sleeping pills are easily accessible and can help with temporary sleep problems, but they may not be suitable for everyone and can cause side effects. This article will explore the best OTC sleeping pills, their effectiveness, and safety considerations. We will also discuss when it is appropriate to seek alternative treatments or consult a healthcare professional.
| Characteristics | Values |
|---|---|
| Best for | Temporary sleep problems, such as short-term insomnia |
| Effectiveness | May lose effectiveness over time without addressing the underlying cause of insomnia |
| Side effects | Headache, dizziness, nausea, constipation, muscle weakness, digestive problems, worsening of snoring and sleep apnea |
| Safety | Generally safe when used as instructed but can be misused over time; may lead to dependence |
| Interactions | Alcohol, prescription drugs, and other medications |
| Types | Antihistamines (e.g., diphenhydramine (ZzzQuil), Benadryl, doxylamine (Unisom)), melatonin, L-tryptophan, valerian |
| Natural remedies | Melatonin, valerian |
| Age restrictions | Not recommended for children |
| Other restrictions | Not recommended for individuals with certain health conditions without consulting a doctor; women who are pregnant or breastfeeding should consult their doctor |
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What You'll Learn
OTC sleep aids with diphenhydramine or doxylamine
Over-the-counter (OTC) sleep aids can be used to treat temporary sleep problems, such as short-term insomnia. However, they may cause side effects and lose effectiveness over time without addressing the underlying cause of insomnia. Persistent sleep issues lasting over three months may indicate chronic insomnia and warrant a consultation with a healthcare professional. OTC sleep medications should be used cautiously, as they can lead to dependence and interact with alcohol and other drugs.
Diphenhydramine is a sedating antihistamine found in a wide range of non-prescription sleep and allergy medicines. It is the active ingredient in Benadryl, an OTC cold and flu remedy. Diphenhydramine blocks histamine, a compound released by the body's immune system in response to injuries and allergens, causing allergic symptoms. It also causes drowsiness, making it useful for treating insomnia. The recommended dose for adults and children aged 12 and above is 50 milligrams, taken at bedtime. Diphenhydramine citrate may require a dose of up to 76 mg. It should only be used in younger children under the direction of a pediatrician and should never be given to children aged 2 or younger.
Doxylamine succinate is another sedating antihistamine found in many OTC sleep aids, including Unisom. It helps induce sleep by decreasing histamine levels in the brain, which is how the brain naturally prepares for sleep. The recommended dose for adults and children over 12 is 25 mg, taken 30 minutes before bedtime. Doxylamine should never be given to children under 12, and older people should avoid it as it may cause excitation instead of sedation.
Both diphenhydramine and doxylamine are intended for short-term use and should not be taken for longer than two weeks without consulting a healthcare provider. They can have side effects, including anticholinergic properties that impact the nervous system. A 2018 study found that taking anticholinergic medications increased the risk of dementia for up to 20 years after exposure.
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Natural sleep aids with melatonin or CBD
Natural sleep aids are over-the-counter supplements that can help you fall asleep faster or stay asleep throughout the night. They are usually plant-based or a vitamin or mineral already present in our diets. Many people prefer natural sleep supplements because they tend to have fewer side effects than prescription sleep medications.
Melatonin
Melatonin is a hormone that the body produces when it gets dark to signal that it is time to sleep. Melatonin supplements have become a popular sleep aid. A 2022 study of older adults found that melatonin supplements improved both daytime and nighttime sleep. Older research from 2002 also found it to be effective for people experiencing jet lag. Melatonin may also improve overall sleep quality in individuals with sleep disorders. It appears to reduce the time people need to fall asleep. While melatonin is well known for its positive effects on sleep, it is recommended that you consult a doctor before taking any supplements.
CBD
Research links CBD use to the effective treatment of insomnia. A 2022 review in European Psychiatry notes that when used in medium to high doses, CBD helped increase the time it took for a person to get to the rapid eye movement (REM) stage of the sleep cycle. Another study in Medicines, which compared the effects of raw, natural medical cannabis flower for insomnia treatment, states that higher CBD potency levels were associated with greater symptom relief compared to higher levels of THC. CBD is also noted as being an effective treatment for anxiety, stress, and PTSD, all of which can cause insomnia.
CBD products for sleep include gummies, tinctures, and oils. It is important to speak with a healthcare professional before using CBD, especially if you have any underlying conditions or take other medications. There is a risk that CBD can interact with certain drugs, causing unintentional side effects.
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Valerian root herbal supplement
Valerian root is a popular herbal sleep aid available in tea, tincture, capsule, or tablet form. It is a common ingredient derived from the valerian plant. Valerian root supplements are commonly used in European countries such as France, Germany, and Sweden. The roots, rhizomes (underground stems), and stolons (horizontal stems) of valerian are used to make dietary supplements.
Valerian root has been used since ancient Greece and Rome to treat various ailments, including migraine, tiredness, stomach cramps, and insomnia. Today, it is primarily used to address insomnia, anxiety, premenstrual syndrome (PMS), menopause, depression, and headaches. It is considered a safer alternative to prescription sleep aids.
Valerian root supplements are believed to improve sleep quality and quantity. Research suggests that taking valerian root may reduce the time it takes to fall asleep. For example, a 2021 study found that participants who took 530 mg of valerian root one hour before bedtime for one month experienced higher-quality sleep compared to a placebo group. Additionally, a 2017 study showed that participants who took an herbal supplement containing valerian root 30 minutes before bedtime for 20 days reported improved sleep.
The active compound in valerian root, valerenic acid, is thought to interact with GABA receptors in the brain, which are involved in anxiety regulation. Valerian root may also influence serotonin receptors, which play a role in mood and sleep. While valerian root is generally considered safe and is unlikely to cause serious side effects, it is not appropriate for everyone. It is important to consult a healthcare professional before taking valerian root, especially if you have existing health conditions or are taking other medications or supplements.
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Side effects, risks and drug dependencies
While over-the-counter (OTC) sleeping pills are easily accessible, it is important to be aware of their potential side effects, risks, and drug dependencies.
Firstly, OTC sleeping pills can cause various side effects, such as dizziness and nausea. In older adults, these drugs can have prolonged effects, leading to confusion, memory issues, and balance problems, which increase the risk of falls and hip fractures. Additionally, as sleeping pills cause drowsiness, they may impact your ability to drive or operate heavy machinery the following day.
Secondly, there are risks associated with overdosing on sleeping pills, especially when combined with alcohol or other medications. While most overdoses result in mild side effects, they can be deadly in some cases. Furthermore, the long-term use of sleeping pills may worsen insomnia and lead to dependence and addiction, particularly with prescription sleeping pills containing benzodiazepines.
OTC sleeping pills often contain antihistamines, which can interfere with other medications and make certain health conditions worse. It is crucial to consult a healthcare provider before taking these pills, especially for individuals with existing health issues or those taking other medications. Natural supplements, such as melatonin and valerian, are also available as sleep aids, but their effectiveness and safety profiles may vary.
While OTC sleeping pills can provide short-term relief, they are not a cure for insomnia or other chronic sleep disorders. It is recommended to explore non-drug treatments, such as cognitive behavioral therapy (CBT) or changing your sleeping environment, before relying on sleeping pills. Additionally, parents should be cautious about giving OTC antihistamines to children to aid sleep, as these medications are not approved for this purpose and carry a risk of overdose.
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When to use OTC sleep aids
Over-the-counter (OTC) sleep aids can be used to treat occasional sleeplessness, short-term sleep problems, or long-term sleep problems. They are best used in the short term to overcome brief bouts of sleeplessness or to cope with jet lag. They are generally not recommended for long-term chronic insomnia. If your sleep troubles last more than a week, it is advised to consult a doctor to check for underlying problems and explore other interventions.
OTC sleep aids are easily accessible and do not require a prescription. However, it is important to consult a healthcare provider before taking them as they can interfere with other medications or aggravate certain health conditions. They may also cause side effects such as daytime grogginess, dry mouth, blurred vision, constipation, and muscle weakness. The side effects of antihistamine medications can be particularly problematic for older adults.
OTC sleep aids often contain antihistamines, which treat allergies but can also induce drowsiness. Examples of antihistamines found in OTC sleep aids include diphenhydramine and doxylamine succinate, which are considered sedating antihistamines. These antihistamines help induce sleep by decreasing histamine levels in the brain, which is how the brain naturally prepares for sleep. While antihistamines can be effective for occasional use, they are not recommended for regular or long-term use due to associated risks and side effects.
Natural supplements such as melatonin, valerian, and CBD are also available as OTC sleep aids. Melatonin is a hormone naturally produced by the body to regulate sleep-wake cycles, and OTC melatonin is its synthetic version. Valerian is an herb that supposedly aids relaxation and sleep, although its effectiveness as a sleep aid is not conclusively proven. CBD is also being studied as a treatment for insomnia due to its potential anxiety-relieving properties, but more research is needed. It is important to note that supplements are not regulated as strictly as other medications, so there may be uncertainty about the accuracy of labelling.
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Frequently asked questions
Over-the-counter (OTC) sleeping pills are designed to help those who struggle with sleep. Some of the best OTC sleeping pills include:
- Unisom SleepTabs
- Tylenol PM
- Vicks ZzzQuil
- Nature Made
- Nature’s Bounty
- Estazolam
- Zopiclone
- Valerian Root
- Melatonin
- CBD/Cannabidiol
You can buy over-the-counter sleeping pills at your local pharmacy or drug store. Some pills, like Unisom, can also be purchased online from retailers like Amazon.
Side effects of OTC sleeping pills vary depending on the ingredients. Pills containing Doxylamine Succinate may cause dry mouth, blurry vision, constipation, and trouble urinating. Melatonin may cause headaches, dizziness, nausea, and drowsiness. It is important to read the label and consult your pharmacist or healthcare provider before taking any medication.
There are several strategies to improve your sleep without medication. These include:
- Sticking to a sleep schedule
- Creating a restful sleeping environment
- Avoiding heavy meals, nicotine, caffeine, and alcohol close to bedtime
- Including physical activity in your daily routine
If you are experiencing persistent sleep issues lasting over three months, you should consult a healthcare professional. Additionally, if you are pregnant or breastfeeding, it is important to speak to your doctor before taking any sleep medication.
