Has everything going on in the world lately left you feeling stressed and exhausted? If you’re struggling to get quality sleep and want to do something about it, you’re not alone. Chances are you’ve tried common tricks like going to bed at the same time, avoiding caffeine late in the day, turning off screens before bed, exercising regularly, and managing your stress as best you can. you can. If none of these work, you may consider trying an over-the-counter sleeping pill.
But are sleeping pills safe? a valid concern, says Natalie Williams, MD, family physician at the Austin Regional Clinic in Austin, TX. “It’s important not to see medicated sleeping pills as a long-term solution. You can develop a tolerance to it and some sleeping pills are contraindicated in certain conditions,” she explains. If you use them regularly, she suggests consulting your doctor, as there may be an issue preventing you from getting quality sleep, such as sleep apnea or restless leg syndrome. In the short term, sleeping pills can be a useful tool.
It goes without saying that sleep is an important part of overall well-being, says Dr. Williams. “Getting enough sleep is good for your heart, brain, mood and immune system, and helps with productivity,” she adds. “Meanwhile, poor sleep has been linked to weight gain and depression.”
What are the different types of sleep aids available over the counter?
The two main types of sleep aids you will find on the market are sedating antihistamines and melatonin. Sedating antihistamines can be diphenhydramine (think Benadryl and Aleve PM) or doxylamine succinate (the main ingredient in NyQuil), says Dr. Williams. If allergies, headaches, or minor aches are disturbing your sleep, diphenhydramine may be helpful. Doxylamine succinate is for people who cannot fall asleep, but not because of other problems.
“Antihistamines work by blocking the action of histamine, a substance associated with allergy symptoms,” says Dr. Williams. “Besides clearing up congestion, it also causes drowsiness, hence why it is used as a sleeping pill.” But there are nasty side effects associated with using antihistamines on the diet, including headaches, drowsiness, blurred vision and constipation.
On the other hand, melatonin is considered a more natural option since it is a hormone that your body produces naturally. “Your body’s melatonin level tends to be highest at night and lowest in the morning,” says Dr. Williams. “Melatonin helps your body know it’s time to relax and sleep. So it doesn’t knock you out, like antihistamines do. And you are unlikely to become addicted to melatonin, nor are there many side effects.
Improving sleep hygiene and melatonin are recommended before take sedating sleeping pills, especially if you have a lot of medical conditions or medications, says Dr. Williams. Elderly people or those on other medications should talk to their doctor first before adding over-the-counter sleeping pills to the mix. Also, if you feel the need to use a sleeping pill for long periods of time (more than seven consecutive days) or increase your dose, Dr. Williams says there’s likely a bigger issue affecting your sleep, than you should discuss with your doctor.
Again, sleeping pills are not meant to be permanent solutions and come with risks if taken too long. Although they are not addictive in the same sense as prescription sleeping pills, you can quickly become addicted to them. If you have taken sedative-type sleeping pills and find that the recommended dose is not enough, talk to your doctor, as it is easy to develop a tolerance to these and increasing the dose could be dangerous.
Here are the top 10 sleeping pills to help with occasional sleepless nights.
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