Miya Pearson
Sleep is essential for our health, but many people struggle with getting a good night's rest. Over-the-counter (OTC) sleep aids and pills are readily available and can be a short-term solution for those with insomnia or sleep disorders. However, it's important to note that OTC sleep aids are not a cure for insomnia and may have side effects and interactions with other medications. Before taking any sleep aid, it is recommended to consult a healthcare professional, especially for ongoing sleep issues, as they can advise on the best treatment plan. Natural supplements such as melatonin, valerian root, and cannabidiol (CBD) are popular choices, while antihistamines like diphenhydramine (Benadryl) and doxylamine (Unisom SleepTabs) are common ingredients in OTC sleep aids due to their drowsy side effects.
| Characteristics | Values |
|---|---|
| Type | Over-the-counter (OTC) |
| Availability | Drugstores, retail locations, and online |
| Age Limit | 18 and older |
| Ingredients | Antihistamines (e.g., diphenhydramine, doxylamine), melatonin, valerian root, cannabidiol (CBD) |
| Effectiveness | May help with temporary sleep problems like short-term insomnia |
| Side Effects | Constipation, muscle weakness, digestive issues, drowsiness, dizziness, balance problems |
| Precautions | Consult a healthcare provider, read labels, avoid mixing with alcohol or prescription drugs, not recommended for children or certain health conditions |
| Lifestyle Adjustments | Exercise, avoid large meals, limit caffeine, create a comfortable sleep environment |
| Brand Names | Unisom, ZzzQuil, Tylenol PM |
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What You'll Learn
- Natural sleep aids, such as melatonin, valerian root, and cannabidiol (CBD)
- Antihistamines, including diphenhydramine and doxylamine
- Side effects and risks, including drowsiness, digestive problems, and dependence
- Lifestyle adjustments, such as exercise, avoiding large meals, caffeine, and alcohol before bed
- Prescription sleep aids as an alternative to over-the-counter pills
Natural sleep aids, such as melatonin, valerian root, and cannabidiol (CBD)
Natural sleep aids are an alternative to over-the-counter sleep medications, which can sometimes cause side effects such as constipation, muscle weakness, and digestive issues. Melatonin, valerian root, and cannabidiol (CBD) are three popular natural sleep aids.
Melatonin is a hormone naturally produced by the body that promotes sleep. It is possible to purchase melatonin as an over-the-counter supplement.
Valerian root is an herbal sleep aid made from the roots and stems of the valerian plant. It is said to have a pungent, off-putting scent, but it can be juiced or freeze-dried to form a powder used for capsules and teas. Consuming the powder is believed to ease insomnia, anxiety, nervous restlessness, and stomach cramps. A 2021 study found that consuming 530 mg of dried valerian root an hour before bedtime for one month significantly improved sleep quality, symptoms of anxiety, and depression. However, in a small percentage of people, valerian produces the opposite effect, causing sleeplessness. It may also cause morning drowsiness and other side effects, including irregular heartbeat, dizziness, upset stomach, and headaches.
Cannabidiol (CBD) is a chemical compound found in cannabis and hemp plants. It is non-psychoactive, meaning it does not get you high, but it can promote relaxation. CBD is often combined with other natural sleep aids such as valerian root and melatonin in capsules or teas.
It is important to speak with a medical professional before adding any new supplement to your routine, as natural sleep aids can interact with other medications and may have side effects.
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Antihistamines, including diphenhydramine and doxylamine
Antihistamines, such as diphenhydramine and doxylamine, are commonly used as over-the-counter sleep aids. They are also used to treat allergies, and some brands may have different dosage instructions for allergies and sleep. Diphenhydramine, for example, is available over the counter for both uses, but the dosage for allergies differs from that recommended for sleep.
Both diphenhydramine and doxylamine are considered first-generation antihistamines, which tend to cause drowsiness. This side effect has made them popular as sleep aids. However, healthcare providers do not recommend antihistamines for treating insomnia, especially long-term. There is little evidence that they are effective for chronic sleep problems.
Diphenhydramine and doxylamine are available as brand-name medications and lower-cost generics. Unisom, for example, contains one or the other of these medications. While these antihistamines can be purchased over the counter, it is still important to read the package instructions carefully and consult a healthcare provider before taking them.
Although diphenhydramine and doxylamine can help with sleep, they may also have unwanted side effects. Some people may experience dizziness, and there is a risk of dependence on sleep aids. Long-term use of antihistamines may increase the risk of dementia and Alzheimer's disease. Therefore, it is important to use these medications sparingly, especially for pregnant or nursing individuals.
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Side effects and risks, including drowsiness, digestive problems, and dependence
Over-the-counter sleep pills are easily accessible, but it's important to be aware of their potential side effects and risks. One of the most common side effects is drowsiness, which can persist into the daytime and cause grogginess. This can negatively impact your ability to drive, work, or perform daily tasks, so caution is advised when taking sleep medicines.
Other side effects may include digestive problems such as constipation, diarrhea, gas, heartburn, and nausea. Some people also experience muscle weakness, blurred vision, dry mouth, urinary retention, confusion, and dizziness. In older adults, sleeping pills can cause additional side effects like memory issues and balance problems, increasing the risk of falls and hip fractures.
While addiction to sleep aids is not common, there is a risk of dependence. Tolerance to the active ingredients in sleep aids can develop quickly, leading to the temptation to increase the dosage beyond the recommended amount. This can result in overdose, which can be deadly. Additionally, when you stop taking sleep medicines, your insomnia may return or even worsen.
Natural supplements like melatonin, valerian, chamomile, and saffron are generally considered safer options with fewer side effects. However, it's important to consult your healthcare provider before taking any over-the-counter sleep aid, as these drugs can interfere with other medications or aggravate existing health conditions.
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Lifestyle adjustments, such as exercise, avoiding large meals, caffeine, and alcohol before bed
Lifestyle adjustments can be an effective way to improve your sleep. Here are some recommendations:
Exercise
Engaging in at least 30 minutes of moderate aerobic exercise can improve sleep quality. Exercise increases the amount of slow-wave sleep, which refers to deep sleep when the brain and body rejuvenate. It also helps stabilize your mood and decompress the mind, aiding the natural transition to sleep. However, exercising too late in the day can disrupt sleep for some people. This is because exercise raises your core body temperature, which signals to your body clock that it is time to be awake. Therefore, it is recommended to exercise at least 1-2 hours before bedtime to allow your body temperature to decrease and facilitate sleepiness.
Avoid large meals before bed
Overeating and sleep have a bidirectional relationship. Sleep deprivation can induce overeating, and eating large meals before bed can also interrupt sleep. Large meals can cause discomfort and exacerbate acid reflux, making it harder to get quality sleep. Certain foods, such as spicy dishes, fatty foods, and chocolate, can increase the likelihood of heartburn and indigestion. Additionally, large meals can disrupt sleep by increasing body temperature, which runs counter to the body's typical cooling process during sleep. It is recommended to wait 3-4 hours after a large meal before going to bed to allow your body time to devote to digestion.
Avoid caffeine
Caffeine is a well-known stimulant that can interfere with sleep, especially if consumed late in the day. It is recommended to avoid caffeine at least 8 hours before bedtime to ensure better sleep quality. Caffeine can exacerbate sleep deprivation, leading to increased sleepiness the next day and a greater need for caffeine to cope, creating a vicious cycle. People with chronic insomnia should consider reducing or eliminating caffeine intake or only consuming it early in the day.
Avoid alcohol before bed
While alcohol may help you feel relaxed and sleepy, it can disrupt your sleep later in the night. Alcohol can lead to frequent wakings, low-quality sleep, and sleep disorders in the long term. The more alcohol consumed and the closer it is to bedtime, the stronger its effects. Therefore, it is recommended to avoid alcohol at least 3 hours before bed to minimize the risk of sleep disruptions.
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Prescription sleep aids as an alternative to over-the-counter pills
While over-the-counter (OTC) sleep aids are easily accessible without a prescription, it's important to consult a healthcare provider before taking them. This is because OTC sleep aids can interfere with other medications or aggravate existing health conditions. They may also cause side effects such as constipation, muscle weakness, digestive problems, and worsened snoring or sleep apnea. Additionally, long-term use of OTC sleep aids can lead to dependence, and stopping them may result in rebound insomnia, where insomnia returns worse than before.
As an alternative to OTC sleep pills, prescription sleep aids are an option for those seeking more specialized treatment for their sleep difficulties. Prescription sleeping pills are stronger than OTC options and require a prescription from a healthcare provider. While prescription sleep aids are not recommended for long-term use due to the risk of dependence and addiction, they can be beneficial for short-term relief in certain cases. Providers will work with patients to find the most suitable option for their specific needs.
Prescription sleep aids include antidepressants, barbiturates, benzodiazepines (benzos), and Z-drugs such as zolpidem (Ambien) and eszopiclone (Lunesta). Each type of prescription sleeping pill works differently, with some causing drowsiness and others silencing the areas of the brain that keep individuals alert. It's important to follow the directions provided by a healthcare professional when taking prescription sleep aids and to be cautious of potential side effects and interactions with other substances.
When considering prescription sleep aids, it's crucial to consult a healthcare provider to understand the options, benefits, and risks. Providers can help determine the underlying causes of insomnia and suggest an appropriate treatment plan. Additionally, individuals should be cautious when taking prescription sleep aids, as they may experience side effects such as drowsiness, muddled thinking, dizziness, and balance problems the day after taking the medication. It's important to evaluate the efficacy of prescription sleep aids regularly with a healthcare provider and not to mix them with alcohol or opioids, as this can lead to dangerous breathing issues.
In summary, while OTC sleep aids are readily available, prescription sleep aids offer a more specialized and potent approach to treating sleep difficulties. It's important to weigh the benefits and risks of both options and consult with a healthcare provider to determine the most suitable treatment plan for improving sleep quality.
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Frequently asked questions
There is no single best over-the-counter sleep pill as different pills work for different people. However, according to surveys conducted by The Harris Poll, Unisom, Tylenol PM, and Vicks ZzzQuil were ranked as the top three over-the-counter sleep aids by pharmacists.
Over-the-counter sleep pills commonly contain diphenhydramine or doxylamine succinate, which are sedating antihistamines that help make you sleepy by decreasing histamine levels in your brain. Natural sleep aids may contain melatonin or cannabidiol (CBD).
Yes, over-the-counter sleep pills can cause side effects and interact with other medications, alcohol, or drugs. They may also lead to dependence. It is important to check with your doctor or healthcare provider to understand the possible side effects and risks of taking over-the-counter sleep pills.
