3 over-the-counter sleep medications

OTC sleep medications work by increasing the production of hormones like melatonin and cortisol, which regulate your sleep-wake cycle. Sleep medications can decrease your stress levels, improve relaxation, and cause you to feel drowsy. They can be a good option when you occasionally experience difficulties sleeping.

However, if you use OTC sleep medications regularly, they could lose their effectiveness as your body may get used to them. If you experience frequent sleep disturbances, consider speaking with a doctor to address the underlying cause and receive the correct treatment.

Common examples of OTC sleep medications and natural supplements include:

Melatonin

Melatonin is a hormone produced in the brain’s pineal gland. It helps regulate your body’s sleep-wake cycle. When it is light outside, your body produces less melatonin. However, it increases melatonin production when it is dark, and it is time for you to go to bed.

The production of melatonin can change over time due to several physical and environmental factors. A 2022 study found that when you age, the production of melatonin decreases. Taking an OTC medication that contains melatonin can help increase your melatonin levels and improve your sleep quality.

Melatonin comes in capsules, tablets, and oral solutions. It is also available in a modified-release form or as an immediate-release form. Melatonin may be particularly effective if you are experiencing jet lag, work night shifts, or have difficulties falling asleep at night.

OTC supplements and medications with melatonin usually contain 1–10 milligrams (mg) of melatonin. Before taking melatonin, it is important to speak with your doctor to find out how much melatonin to take, as you might accidently take an overdose of the medication.

Melatonin may cause some side effects, in particular, if you take an incorrect dosage. This may include:

• drowsiness
• daytime sleepiness
• headache
• nausea
• insomnia
• rash
• nightmares

Valerian root

The valerian root is a common ingredient found in many OTC sleep medications. This is because it has several beneficial effects that can promote relaxation, relieve anxiety, and improve sleep quality.

While scientists do not know the exact mechanism of action of valerian, they think the root increases the amount of gamma aminobutyric acid in your brain. This can help regulate your nerve cells, improving anxiety.

Valerian root is also available as a supplement and comes in the following forms:

• pills
• capsules
• oral solutions
• tea infusions

People with insomnia often use valerian to improve their sleep quality. However, there is not enough evidence to confirm the scientific benefits of valerian in treating insomnia.

You may experience some side effects after using valerian root, including:

• dry mouth
• daytime drowsiness
• headache
• stomach upset
• uneasiness
• heart disturbances
• excitability
• insomnia

Valerian may not be safe for everyone, in particular for pregnant people during the first months of pregnancy. You should speak with a doctor before taking valerian root supplements or any OTC sleep medications containing this ingredient.

A 2020 research review found that the herb was a safe and effective option to help improve sleep quality. However, we need further research to determine its effectiveness.

Sedating antihistamines

OTC antihistamines are medications people typically use for allergies. Certain antihistamine drugs have a sedative effect, and they may help you if you experience difficulties falling or staying asleep. They work by interfering with the production of histamines in the brain, which will make you feel drowsy.

OTC antihistamines usually come in the following forms:

• pills
• tablets
• capsules
• oral solutions
• nasal sprays

However, not every OTC antihistamine has this effect. The antihistamine medications that promote sleep and reduce tension are known as first-generation antihistamines. Sedating OTC antihistamines that can cause drowsiness include diphenhydramine (Benadryl) and doxylamine (Unisom).

The drug brand Unisom has several products that may contain other sleep aids aside from doxylamine. It’s important to read the label properly to ensure you are taking the intended medication. If in doubt, you can always ask a pharmacist about which OTC brand would be most suitable for your needs.

OTC antihistamines such as cetirizine (Zyrtec), loratadine (Claritin), and fexofenadine (Allegra) cause less drowsiness than first-generation antihistamines, and they can not act as sleeping aids.

Antihistamines may cause some side effects, including:

• dry mouth
• difficulty peeing
• blurred vision

In general, you can usually take OTC antihistamines as a temporary solution for a short period. This is because even if they are not addictive, you may develop tolerance over time, which will reduce their effectiveness.

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What lifestyle measures may help?

Several lifestyle measures may help promote your quality of sleep. These can include:

• removing electronic devices from your bedroom, including TVs and smartphones
• going to bed and waking up every day at the same time, including weekend
• making sure your bedroom is dark, quiet, and at a comfortable temperature
• exercising during the day
• avoiding consuming large meals, alcohol, or caffeine just before going to bed

When should you speak with a doctor?

If you are experiencing persistent sleep problems, consider speaking with a doctor. They can help you address the causes of your sleep disturbances and recommend a suitable treatment plan specific to you.

Having good sleep quality is fundamental for leading a healthy life. If you have difficulties such as persistent fatigue, work performance issues, or extreme tiredness, speaking with your doctor and getting the correct treatment can help you improve the quality of your life.

Summary

OTC sleep medications containing melatonin or antihistamines can help improve your sleep quality. Valerian root may also help promote better sleep by enhancing relaxation and reducing anxiety.

If you regularly experience difficulty sleeping, consider speaking with a doctor. They can help you determine the root cause of your sleep difficulties and recommend the most appropriate treatment to improve your sleep quality.

Download the free Optum Perks Discount Card to save up to 80% on some prescription medications.