Generally speaking, higher doses deliver better results. Due to the lack of safety research, melatonin should not be given to children, pregnant women, or nursing mothers. Melatonin is likely the safest OTC sleep aid.
Excess melatonin is quickly cleared and does not accumulate in the body. Side effects may include headache, nausea, and vivid dreams, but these are rare. Valerian root Valeriana officinalis has been used for centuries to treat insomnia.
It contains a substance known as valerenic acid believed to affect gamma-aminobutyric acid GABA receptors in the brain. GABA is responsible for tempering nerve signals and, by doing so, may delivering a calming, sedative effect.
Despite its long-standing use in traditional cultures, the effectiveness of valerian root in treating insomnia is uncertain. According to a review of studies in Sleep Medicine Reviews, valerian root and similar "calming" herbs like chamomile or kava had no discernible effect on insomnia. There is no recommended dose for valerian root. Most valerian supplements are formulated in doses ranging from mg to mg and are considered safe within this range.
Due to the lack of safety research, children, pregnant women, and nursing mothers should not take valerian root. Side effects of valerian root tend to be mild and may include headache, dizziness, itchiness, upset stomach, dry mouth, vivid dreams, and daytime drowsiness. Although rare, liver damage has been known to occur, usually due to the overuse of valerian root or the use of "wild-crafted" dried root which may be contaminated with heavy metals, fertilizers, and other toxic substances.
Stop taking valerian root if use if you have signs of liver injury, including abdominal pain, nausea, clay-colored stools, dark urine, extreme fatigue, or jaundice yellowing of the eyes or skin.
Insomnia doesn't always require medication. In fact, improved sleep hygiene often is all that's needed to get a good night's rest. This includes not eating before bedtime, turning off electronics at least an hour before sleep, keeping the temperature cool, and ensuring that the bedroom is as dark and quiet as possible. If insomnia persists despite your best efforts, see a healthcare provider.
A prescription sleep aid can be very useful in treating occasional insomnia if used correctly and with supervision. Tossing and turning night over night can have a big impact on your quality of life. Our free guide can help you get the rest you need. Sign up for our newsletter and get it free. Over-the-counter medications containing diphenhydramine and doxylamine used by older adults to improve sleep.
Int J Clin Pharm. Pharmacological treatment of insomnia. Javaheri S, Redline S. Insomnia and risk of cardiovascular disease. Over-the-counter medications for the treatment of a sleep problem are those that can be purchased without a prescription. Examples of popular over-the-counter sleep aids include:. OTC sleep medications should only be used on a short term basis, since extended use of these medications can actually exacerbate insomnia. According to the American Academy of Sleep Medicine, antihistamine usually diphenhydramine hydrochloride or doxylamine succinate is the most common ingredient in OTC sleep aids.
The OTC sleep medications rely on the sedating effects of the antihistamine to facilitate sleep. If patients attempt to use an OTC sleep aid, they should immediately discontinue use if they experience any adverse side effects such as:.
Something went wrong on our side, please try again. Show references Bonnet MH, et al. Treatment of insomnia in adults. Accessed Jan. Schroeck JL, et al. Review of safety and efficacy of sleep medicines in older adults. Clinical Therapeutics. Culpepper L, et al. Over-the-counter agents for the treatment of occasional disturbed sleep or transient insomnia: A systematic review of efficacy and safety.
Kryger MH, et al. Pharmacologic treatment of insomnia: Other medications. In: Principles and Practice of Sleep Medicine. Louis, Mo. Petrov ME, et al. Over-the-counter and prescription sleep medication and incident stroke: The Reasons for Geographic and Racial Differences in Stroke study.
Journal of Stroke and Cardiovascular Disease. Natural Medicines. Ferri FF. In: Ferri's Clinical Advisor Many prescription sleep aids pose some potential risk and may not be appropriate for everyone.
Some may also have unwanted side effects such as dizziness. Others may experience dependence. Peoplpe sometimes use antihistamines, such as diphenhydramine and doxylamine succinate, to combat insomnia. These over-the-counter medications are OK for occasional use in most people.
Instead, you may want to try alternative sleep aids like melatonin, good sleep hygiene, and cognitive behavioral therapy. If chronic insomnia is a problem, talk with a healthcare professional. They may also prescribe medications that can help. Insomnia treatment can include lifestyle changes, behavioral therapies, or medications. Learn about the treatment options.
Sleep hygiene is about having healthy sleep habits. Your behaviors, both during the day and around bedtime, can affect the quality of your sleep. Falling asleep may be easy some nights and elusive on others.
We'll discuss the average time it takes a person to fall asleep.
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