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Over-the-counter (OTC) sleep aids include nonprescription sleeping pills and natural supplements. OTC sleep aids and lifestyle adjustments may help to improve quality of sleep.
- Best for sleep disorders: Amazon Basics Melatonin, 5 mg | Skip to review
- Best natural sleep aid: Buddha Teas Organic Valerian Root Tea | Skip to review
- Best for a short-term solution: Benadryl Ultratabs Antihistamines | Skip to review
Please note that the writer of this article has not tried these products. All information presented is purely research-based and correct at the time of publication.
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When a person has insomnia, they may have trouble falling or staying asleep, wake up too early, or not feel refreshed upon waking.
However, many people may not need sleeping pills to treat insomnia. Lifestyle adjustments, such as exercising during the day and avoiding large meals, alcohol, and caffeine before bed can often
Changing the sleep environment, such as replacing an old mattress, might also help.
If making these adjustments does not help treat severe insomnia, a sleeping pill may be a good short-term solution.
There is a range of sleeping pills available to buy, including supplements and other over-the-counter (OTC) medications. Anyone with ongoing insomnia should consult their doctor about the best approach.
The brain produces the hormone melatonin. Melatonin regulates the sleep-wake cycle by telling the body it is almost time for sleep.
The brain makes less melatonin when it is light outside and more when it is dark, such as during the winter. Age also plays a role, according to
Many sleeping aids contain melatonin. They tend to be most effective for people with circadian rhythm sleep disorders, which are problems with the timing of sleeping or waking up.
In recent years, manufacturers have marketed snacks and drinks that contain melatonin as “relaxation” products. However, doctors do not know if they are effective.
Melatonin can beneficial for people:
- experiencing jet lag
- having trouble falling asleep at night
- doing shift work
Melatonin supplements are available without a prescription from drug stores, supermarkets, and online shops. Melatonin is available in dosages of 1–10 mg, and a person should take them at bedtime. How long the effects last depend on the dosage taken.
It is possible to overdose on melatonin, so people should always follow product instructions or talk with a doctor about safe dosages.
Limited evidence suggests that melatonin can treat insomnia. Although there are mixed findings, most
Experts do not know if melatonin is safe to use during pregnancy.
Best for sleep disorders: Amazon Basics Melatonin, 5 mg
- Dose: 5 mg of melatonin per serving
- Serving size: two gummies daily
- Count: 120 gummies
- List price: around $8
These gummies have a strawberry flavor. Unlike many gummies, they are vegan. Additionally, this product contains organic ingredients, such as organic tapioca syrup and organic sugar.
However, each serving contains three grams of added sugars. People who are on a sugar-restricted diet may wish to use another product.
Amazon recommends taking two gummies daily.
Valerian root is a common ingredient from the valerian plant. Many herbal supplements contain valerian to improve sleep, relieve anxiety, and support relaxation.
The supplements come in many forms, such as teas, liquids, and capsules. They may suit people who do not want to take pills or medication.
Several clinical studies show that taking valerian
The safety profile of valerian root remains unclear. Possible side effects
Because the medical community is still unsure of the effects, people who are pregnant and children under 3 years of age should not use valerian root.
People should speak to their doctor for advice on safety and dosage.
Best natural sleep aid: Buddha Teas Organic Valerian Root Tea
- Serving size: one tea bag
- Count: 18 tea bags
- List price: around $10
This product only contains USDA Organic-certified organic valerian root. The tea bags are not bleached, and the company states that the product’s carton is 100% recycled and recyclable.
Buddha Teas recommends steeping one tea bag for 3–6 minutes in water with a temperature of 205–212° Fahrenheit.
Sedating antihistamines can
Some OTC antihistamines, which people usually use to treat allergies, can cause drowsiness.
The following are sedating antihistamines:
- diphenhydramine, the active ingredient in Benadryl
- doxylamine, the active ingredient in Unisom
- cyclizine, the active ingredient in Marezine
The following are nonsedating antihistamines:
- cetirizine, the active ingredient in Zyrtec
- loratadine, the active ingredient in Claritin
- fexofenadine, the active ingredient in Allegra
A doctor may recommend a sedating antihistamine, but only as a short-term solution. Though they are not addictive, the body gets used to them quickly, so they can become less effective over time.
It is possible to overdose on antihistamines, so people should always follow product instructions or talk with a doctor to determine a safe dosage.
Best for a short-term solution: Benadryl Ultratabs Antihistamines
- Dose: 25 mg diphenhydramine HCl
- Serving size: 1–2 tablets every 4–6 hours
- Count: 100 tablets
- List price: around $19
Benadryl Ultratabs are suitable for relieving the symptoms of allergies and cold and flu.
These tablets are very small, each under 0.5 inches in length. Benadryl recommends adults take 1–2 tablets every 4–6 hours, and children over the age of 6 years old take one tablet every 4–6 hours.
The company does not recommend giving this product to children under 6 years of age.
The following table compares OTC sleeping aid options on dosage, benefits, risks, and more.
|Melatonin||Valerian root||Sedating antihistamines|
|Dosage||up to 10 mg||variable, always ask a doctor||depends on the drug|
|Best for||circadian rhythm sleep disorders||those who want a natural remedy||those seeking a short-term solution|
|Benefits||may help with:|
• shift work
• jet lag
• shorter night hours
|may help with insomnia||may help those who find it difficult to fall and stay asleep|
|Risks||overdose and safety in pregnancy||can cause side effects including headaches and dizziness||can cause drowsiness and the body can get used to them, reducing their effectiveness|
|OTC options||Amazon Basics Melatonin, 5 mg, available for around $7||Buddha Teas Organic Valerian Root Tea, available for around $10|
Always follow the instructions for OTC sleeping aids, including valerian products and antihistamines containing diphenhydramine or doxylamine.
The American Academy of Sleep Medicine offers the following advice for people taking sleeping pills:
- never take a pill without a doctor’s approval
- do not drink alcohol before using the medication
- take the first dose when you have planned no activities for the following morning
- do not operate a vehicle or heavy machinery after taking a sleeping pill
- contact a doctor right away if any complications occur
According to the
Some sleeping pills may also interfere with:
- remembering to take birth control pills regularly
- cimetidine for heartburn
- medications for fungal infections
Do not take any sleeping aids before driving or operating machinery.
People who have trouble sleeping well regularly should see a doctor immediately. This can help them identify the best course of treatment and limit or eliminate risks of non-treatment, such as accidents on and off the road, work performance problems, and persistent fatigue.
It can also help them pinpoint the causes of their sleep issues or disorders. For example, an individual may have a problem falling asleep due to stress, while another may find that they are a light sleeper and needs more deep sleep.
The following are commonly asked questions and answers about sleeping pills.
When should a person use sleeping pills?
The best time to take melatonin will depend on the nature of the sleep problem:
- Sleeping pills for insomnia: A person with insomnia should take a sleeping aid, which includes valerian and sedative antihistamines, just before or at bedtime.
- Sleeping pills for jet lag: Melatonin is a good option if tackling jet lag. Take melatonin several hours before the intended bedtime every day throughout the trip and a few days afterward.
- Sleeping pills for shift work: Melatonin may also be the best option for people managing shift work. Taking melatonin at the end of a shift can help prepare the body for bed.
People taking sedating antihistamines should follow the directions on the medication or the advice of a medical professional.
When to take valerian depends on the type a person uses. Generally, people can take valerian an hour before going to bed. People should follow the recommended dosage for supplements.
How to choose the best sleeping pill
The best type of sleeping pill for a person will depend on the cause of sleep issues and a person’s sleep patterns. People with insomnia may benefit from one medication, while those with jet lag can experience the best results from another.
People may want to start with a low-dose melatonin product or a valerian root supplement. If they do not experience improved sleep, they can look into a higher dosage.
The best way to determine the most suitable sleeping pill or dosage is to consult with a doctor for personalized recommendations.
What are ways to fall asleep naturally?
A range of practices can help encourage sleep naturally, including:
- Regular exercise: People can engage in physical activity several hours before bedtime to encourage sleep.
- Avoiding stimulants: Avoid caffeine, nicotine, and alcohol for several hours before bedtime.
- Sleep schedule: Maintain the same sleep schedule where possible, even on days off, going to sleep and waking up at the same time.
- Sleep environment: Keep the bedroom dark, quiet, and slightly cool to encourage comfortable sleep.
- Avoid screens: People should stop using screens, such as smartphones, TVs, and personal devices, at least 1 hour before bed.
What is the strongest sleep aid over the counter?
Doxylamine is one of the strongest OTC sleep aids. It is an antihistamine. However, it is only suitable for short-term use.
A person should contact a doctor and check that doxylamine is safe for them to use before taking it. It can cause extreme fatigue that can continue if a person wakes up soon after taking it.
Can I take a sleep aid every night?
Sleeping pills can cause side effects, and certain medications, such as antihistamines may not be suitable for long-term use.
A person should work with a doctor to determine what is causing their insomnia before taking sleep medications every night. A doctor will be able to advise on the best and most sustainable way to treat insomnia.
Is there an OTC equivalent to Ambien?
Drowsy antihistamines work similarly to Ambien. Other options include taking melatonin or valerian root.
However, a person with difficulty falling or staying asleep should contact a healthcare professional as soon as possible. Healthcare professionals can prescribe the best medication to fit a person’s circumstances.
OTC sleeping pills may contain an antihistamine or melatonin. There are also natural options a person can choose, such as valerian root.
Sleeping aids can help a person get more sleep, but most are only suitable for short-term use.
A person should always speak with a doctor about their sleep problems before using a new over-the-counter sleep aid.