4 Highest Rated Sleep Aid Supplements for 2024

Common Sleep Aid Options

The two most common classes of OTC sleep aids are antihistamines like Diphenhydramine and Doxylamine Succinate, and natural solutions that usually feature melatonin supplements and/or valerian. Melatonin is a natural hormone produced in the body, and valerian root is a plant.

One of the biggest benefits of OTC sleep aids is that you don’t require a time-consuming and sometimes costly trip to the doctor’s office for a prescription. Instead, you can simply walk into a health food store or pharmacy and find a sleep aid that may solve your problem without the hassle of an appointment.

Both OTC sleep aids and natural sleep aids can cause mental and physical dependence, making it difficult to go without them. They can also become less effective over time and require bigger and bigger doses. In some cases, they may stop working altogether and you could be forced to find a new solution.

Diphenhydramine

Diphenhydramine is a sleep aid that is used to reduce the build-up of histamines during allergy season that is commonly known for causing itchy, swollen eyes, congestion, and a drippy nose.

Antihistamines can block the receptors that are responsible for these symptoms but have one major side effect that stops many people from using them during the day – fatigue! For this reason, people have started using antihistamines to help them fall asleep at night, though there is speculation about whether they improve sleep quality.

While Diphenhydramine can cause sedation, some of its other side effects include daytime drowsiness, constipation, urinary retention, dry mouth, and blurred vision.

Doxylamine Succinate

Doxylamine Succinate is another antihistamine, but it is stronger than Diphenhydramine and tends to be the more expensive choice. Some people find it to be more effective because it leaves the body more slowly, allowing you to sleep longer.

Unfortunately, staying in your system longer does mean that Doxylamine Succinate is more likely to cause grogginess and a feeling of being hungover the following day. Sometimes daytime drowsiness can be just as bad as fatigue caused by insomnia leaving people to question whether the pill-induced sleep was worth it.

Tolerance doesn’t build-up as quickly with this sleep aid, so people can generally take it for longer periods of time with the same effect.

Valerian Root

Valerian root is an herbal supplement that comes from a plant that has been used for its medicinal properties since the ancient days of Greece and Rome. This plant is commonly used as a remedy for anxiety, poor sleep quality, and stress.

Valerian root can be found as a sleep tea, liquid, or in capsules, either alone or combined with other botanicals and herbs.

While some studies have shown improvement using valerian root to treat insomnia, others have shown little effect. Not enough research has been done to confirm its effect, but years of anecdotal evidence has increased valerian root’s popularity as a remedy for regulating sleep cycles and promoting better sleep quality.

Melatonin

Melatonin is a hormone that your body produces naturally, but there are many reasons why your body might make less than what’s needed for good sleep quality. Travel across time zones, changes in your daily schedule, rising age, and the use of artificial light or electronic screens in the evening can all impact your body’s internal clock and impair your body’s production of melatonin.

As a sleep aid, research has found melatonin supplements to be effective in reducing the amount of time it takes to fall asleep and preventing the effects of jet lag. Typical doses are found to be within an effective range from 1-3 mg. Known side effects include headaches and daytime drowsiness, but potentially improved sleep quality.

Check Out Our Guide: Best Melatonin Supplements

Safety and Side Effects of Sleep Aids

When to Consider Sleep Aids

As many as 9 million Americans use prescription sleep aids according to a National Health and Nutrition Survey conducted by the CDC. While these prescriptions can improve sleep quality and symptoms in those suffering from insomnia and other sleep disorders, in some cases they may be unnecessary.

There are many lifestyle changes people can try before turning to OTC sleep aids and prescription options. Exercising, practicing good sleep hygiene, avoiding nicotine and alcohol, and limiting caffeine can all help regulate the circadian rhythm and prevent insomnia.

In cases where lifestyle adjustments are not working or when insomnia or another sleep disorder is severe, it may be time to consider using sleep aids to improve sleep quality. It is best to avoid the use of long-term prescriptions that can cause dependency over time and may make insomnia worse. Instead, using a temporary solution can help to get things back on track so you can re-establish a normal rhythm and stop medication altogether.

If you are experiencing a short-term bout of sleeplessness as a result of jet lag, emotional upset, or illness (such as a cold or flu), an OTC sleep aid or natural sleep aid may be able to help you fall asleep faster and get back to your normal patterns. In this case, you could use it temporarily for a couple of nights and then try going without.

However, older adults and those with underlying conditions may want to consider long term use of natural supplements that are less likely to counteract other medications they may be on. If you are suffering from chronic insomnia, shift work sleep disorder, or other symptoms that are preventing you from getting the rest you need, it would be best to speak with your physician about what may be causing your symptoms and the treatment options available.

Want to learn more? Take a look at our insomnia statistics and facts here.

When to Avoid Sleep Aids

There are some circumstances when you should not use prescription or over the counter sleep aids as they could pose a risk to certain groups of people. In these instances, you should consider lifestyle changes or speak to your doctor about alternative options that may help you get better sleep.

• Pregnant or Breastfeeding: Hormonal changes during pregnancy can make sleeplessness worse in many women, even though adequate rest is important for a healthy pregnancy. Unfortunately, many medications are not safe for use while pregnant or breastfeeding as they could cross the placenta or be transmitted into breast milk and pose harm to the baby. If you have questions about a specific medication, it’s a good idea to seek out medical advice from a doctor.
  

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• While on a Pain Reliever, Other Medicine, Drugs or Alcohol: Many prescriptions and over the counter medications can interact with sleep aids, so it is always important to speak with your doctor or pharmacist if you are currently taking any other medicines. Certain drugs and alcohol can increase the sedative effects of medication and should be avoided during this time.
  

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• Treating a Sickness: If you are currently being treated for illness using a prescription or other over the counter medication to manage your symptoms, it could negatively interact with sleep aids. Since many cold and flu medications contain antihistamines, you could end up taking too much and experience negative side effects.
  

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• As a Child: Children are physiologically different from adults, and even many natural sleep aids may not be safe for them. If your child is struggling with sleep, it is best to speak to their pediatrician and start with lifestyle solutions like maintaining a consistent bedtime routine and using things like a white noise machine and room darkening blinds.

What Are The Side Effects?

Just like other medications, sleep aids can cause side effects, even when used on a short-term basis. OTC sleep aids do generally have fewer side effects than prescription options, but every person responds to medications differently. Some of the possible side effects to watch for include:

Are They Habit Forming?

Many prescriptions for insomnia can be addictive in the long-term. When used properly and for short-term use, OTC sleep aids are designed to be non addictive. Unfortunately, many people do not use these medications as directed, increasing the likelihood of dependency.

Are The Sleep Aids Safe?

OTC sleep medications for insomnia are considered safe for short-term use when used properly as labeled on the packaging. If you are already using prescription or OTC medications, there could be interactions that you should ask your doctor or pharmacist about before starting any additional medicines.

Sleep aids are designed to be used temporarily to help with occasional symptoms, such as jet lag, but should not be used long-term. The risk for dependency and other adverse effects increases with extended use.

These sleep aids are not safe for use in pregnancy, when breastfeeding, for children, or while under the influence of drugs or alcohol. They should also not be combined with other medications.

While OTC sleep medicines may cause side effects, most are temporary and should go away as soon as you stop taking the drug.

Can Extended Use Cause Sleep Problems?

OTC sleep aids are designed to be a temporary solution and are not purposed for long-term use. Using them for extended periods could cause either physical or psychological dependence where you may be unable to fall asleep without them. The likelihood of tolerance and dependency increases the longer you are using the medicine.

What to Do If You’re Thinking about Over the Counter Sleep Aids

Talk to Your Physician

If you are thinking about using an OTC solution, speak to your physician first to determine if there are lifestyle changes that you may be able to try. Your doctor can also help you decide which sleep medicine to use and whether it could interact with any other medications you are taking. It’s especially important to seek out medical advice if you have any underlying conditions or risk factors.

Make Sure You’ve Tried Behavioral Solutions

Medication should only be a last case resort after you have tried lifestyle and behavioral solutions to manage your symptoms. Implementing a bedtime routine, going to bed at the same time every night, exercise, reducing caffeine, and managing stress are all examples of changes that may improve sleep.

Only Take the Recommended Dosage

It can be tempting to increase the dose if you are not noticing improvement or are looking for a “quick fix.” If you have been using an over the counter sleep aid for an extended period of time and the pill is no longer working for you, do not attempt to go beyond the recommended dose. Using a larger dose than what is listed could be dangerous and result in serious harm.

Avoid Drinking

Drinking alcohol is not recommended while you are taking a sleep aid since alcohol can increase the sedative effect of these medications.

Steps to Try Before Turning to Pills

Before turning to pills, it is always wise to try lifestyle and behavioral changes that could improve sleep naturally. Many habit changes could even improve sleep without needing a prescription or over the counter sleep aid. It is important to be patient and consistent when making these changes since it can take time for your body to adapt and sleep to improve.

Get on a Routine Schedule

Every human body has a built-in internal clock known as the circadian rhythm. This clock regulates our sleep patterns and controls the release of certain hormones that affect things like hunger, temperature, and emotions. Many things can disrupt these patterns, including going to bed at different times every day.

One of the easiest ways to reset this internal clock is to get on a routine schedule of going to bed and waking at approximately the same time each day.

Find Out More: 9 Simple Bedtime Rituals

Avoid Screens An Hour Before Bedtime

Part of what regulates our circadian rhythm and controls the release of the sleep-inducing hormone, melatonin, is exposure to light. Watching TV or using electronic devices like tablets, computers, and phones before bed expose your eyes to artificial blue light, causing sleep issues.

Get More Info: Technology & Sleep

Blue light exposure has been shown to disrupt the release of melatonin, impacting the ability to fall and stay asleep. Avoiding screens an hour before bedtime can be a good solution, but if you must use electronic devices during this time, you can use a special form of sunglasses that reduce blue light exposure or install a blue light filter on your screen.

Want more info? View our complete guide for blue light blocking glasses.

Make the Bedroom Conducive to Sleep

The best environment for sleep is a cool, comfy space. Installing room blackout curtains or blinds can filter out unwanted light that could interrupt sleep. A white noise machine is another good idea for blocking out sounds that could wake you during the night.

Don’t Work and Sleep in Bed

While it may be tempting to finish up some last-minute changes to a work assignment or check your email in bed, this can have a negative impact on rest. It is best to keep the bedroom for sleep and sex only, so your brain knows that when you are in bed, it is time for rest.

Cut Out Late-Night Overindulgences

Changing your eating habits may have more of an impact on sleep issues than you think. Drinking or eating late in the evening can cause a sudden surge in blood sugar that could temporarily increase alertness. This spike in glucose is typically followed by the release of insulin, causing your blood sugar to crash later in the night. Drinking large amounts of fluid before bed can also cause you to wake to urinate.

Complete Daily Workouts or Meditation

Some studies have found that completing a daily workout may help to reduce the symptoms of insomnia by increasing the amount of deep, restorative sleep a person gets. Working out can increase energy and alertness, so it is better to do your workout earlier in the day and avoid strenuous activities closer to bedtime.

Stress can also impact sleep negatively, so engaging in activities that are calming such as yoga, relaxation techniques, and meditation, can all be helpful too.

Read More: Timing Your Sleep and Exercise

Consider Therapy

In some cases, insomnia may result from mental health issues such as anxiety and depression. Even in the absence of a mental health condition, therapy can improve sleep either through establishing healthy habits or using Cognitive Behavioral Therapy.

Learn More: The Impact of Sleep on Mental Health

Frequently Asked Questions about Sleep Aids

Can pregnant women take them?

Many medications are not safe for use in pregnancy since they can cross the placenta and cause harm to the baby. While sleep issues during pregnancy can be challenging, the best treatment during this time may be a lifestyle change. If you are pregnant and experiencing insomnia, speak with your physician about the best options for you.

Conclusion

If you’ve been tossing and turning, staring at the clock night after night, you may be desperate for a good night’s sleep. Insomnia can be debilitating, leaving you frustrated, hopeless, and tired.

Sleep aids may be a temporary solution for common sleep issues, but if your insomnia is ongoing, you should speak with your doctor to determine the underlying cause and to find appropriate treatment options.

Lifestyle changes are the best place to start for sleepless nights, but if you find yourself in the sleep aid aisle, wondering which option to choose – we’ve got you covered. From over the counter allergy medicines to natural sleep aids, this review should help you find the perfect solution for you.

Jill Zwarensteyn

Editor

About Author

Jill Zwarensteyn is the Editor for Sleep Advisor and a Certified Sleep Science Coach. She is enthusiastic about providing helpful and engaging information on all things sleep and wellness.

Combination Sleeper

Sources and References:

1. Insomnia – American Academy of Sleep Medicine