We all know the power of a good night’s sleep.
You feel better, look better, generally, everything is glorious.
The only problem?
Getting a good night’s sleep isn’t quite as easy as it sounds. Those recommended eight hours are more often than not a pipe dream, thwarted by crammed schedules, endless to-do lists, and a general lack of time. Not to mention that once you finally do get in bed, falling—and staying—asleep can become an issue.
You have tried it all.
- Sleeping on a regular schedule
- Avoiding caffeine and daytime naps
- Exercising regularly
- Avoiding lighted screens before bed, and
- managing stress.
Is it time for an over-the-counter sleep aid?
Sleep aids: Not a magic cure
In addition, some over-the-counter sleep aids can leave you feeling groggy and unwell the next day. This is the so-called hangover effect.
Medication interactions are possible as well, and much remains unknown about the safety and effectiveness of over-the-counter sleep aids.
Sleep aids: The options
- Diphenhydramine (Benadryl, Tylenol PM, QC Sleep-Aid & others). Diphenhydramine is a sedating antihistamine. Side effects might include daytime drowsiness, dry mouth, blurred vision, constipation and urinary retention.
- Doxylamine succinate (Unisom SleepTabs). Doxylamine is also a sedating antihistamine. Side effects are similar to those of diphenhydramine.
- Melatonin. The hormone melatonin helps control your natural sleep-wake cycle. Some research suggests that melatonin supplements might be helpful in treating jet lag or reducing the time it takes to fall asleep — although the effect is typically mild. Side effects can include headaches and daytime sleepiness.
- Valerian. Supplements made from this plant are sometimes taken as sleep aids. Although a few studies indicate some therapeutic benefit, other studies haven't found the same benefits. Valerian generally doesn't appear to cause side effects.
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When using over-the-counter sleep aids, follow these steps:
- Start with your doctor. Ask your doctor if the sleep aid might interact with other medications or underlying conditions, and what dosage to take.
- Keep precautions in mind. Diphenhydramine and doxylamine aren't recommended for people who have closed-angle glaucoma, asthma, chronic obstructive pulmonary disease, sleep apnea, severe liver disease, digestive system obstruction or urinary retention. In addition, sleep aids pose risks for women who are pregnant or breast-feeding, and might pose risks to people over age 75, including an increased risk of strokes and dementia.
- Take it one day at a time. Over-the-counter sleep aids are a temporary solution for insomnia. Generally, they're not intended to be used for longer than two weeks.
- Avoid alcohol. Never mix alcohol and sleep aids. Alcohol can increase the sedative effects of the medication.
- Beware of side effects. Don't drive or attempt other activities that require alertness while taking sleep aids.
Everyone benefits from a good night's sleep. If you continue to have trouble sleeping, talk to your doctor. In addition to lifestyle changes, he or she might recommend behavior therapy to help you learn new sleep habits and ways to make your sleeping environment more conducive to sleep. In some cases, short-term use of prescription sleep aids might be recommended as well.
Can’t sleep? If you struggle to fall asleep or stay asleep at night, it can take a huge toll on your health and well-being. Here’s how to end the sleepless nights.
BETTER HEALTH & BEYOND Editorial Team
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You understand that the blog posts and comments to such blog posts (whether posted by us, our agents or bloggers, or by users) do not constitute medical advice or recommendation of any kind, and you should not rely on any information contained in such posts or comments to replace consultations with your qualified health care professionals to meet your individual needs.