OTC Sleep Aids for Insomnia - An Overview

Introduction:

A person suffering from insomnia has difficulty falling or staying asleep. They tend to wake up too early, and even upon waking up, these individuals do not feel refreshed. However, not all people may require sleeping pills to deal with insomnia. Sleep aids include herbs, medications, and supplements that help deal with insomnia and enhance sleep. Insomnia has to be sorted out, failing which it can have an effect on one’s health and quality of life.

What Are the Different Types of Sleep Aids That Are Available?

The following are the three types of sleep aids:

• Prescription Medications: Prescription medications are classified depending on their composition and their effect on the brain. In order to obtain these medications, a prescription from the physician is required.

• Over-the-Counter (OTC) Drugs: Antihistamines are generally available over-the-counter, either in combination with other drugs or as a single ingredient.

• Dietary Supplements: A wide range of natural sleep aids are available since these are not regulated by the Food and Drug Administration (FDA).

How Do OTC Sleep Aids Provide the Needed Benefits?

OTC sleep aids are beneficial for use in the short term as these help deal with brief periods of sleeplessness or cope with jet lag. These are generally not effective in treating long-term insomnia. If one suffers from insomnia for more than about a week, then it is advisable to consult a physician to detect if there is any underlying cause like stress, anxiety, and so on. Physicians might suggest additional interventions like cognitive behavioral therapy or prescription sleep aids to cope with insomnia. If required, a sleep study may be suggested to evaluate one’s brain waves, breathing, and movements during sleep, which can help detect issues that one might not be aware of.

Are OTC Sleep Aids Considered Safe for Use?

OTC sleep aids are generally safe, but they do carry certain risks. One might feel drowsy during the day with the use of these sleep aids, and some side effects may accompany antihistamines, like confusion, blurred vision, and constipation, which can be an issue in the elderly. They can also either aggravate the effects of or interact with alcohol or other sleep medications that one might be taking. Hence, it is advisable to avoid combining these aids with other substances. Usually, OTC sleep aids do not cause dependency, but with time, the body might develop a resistance to these medications. This might demand the need for higher doses to obtain the same effect.

One should always stay within the recommended dosage that is printed on the packaging label. Supplements like valerian, melatonin, cannabidiol (CBD), and so on are not approved by the Food and Drug Administration (FDA) as strictly as other medications. Hence, one cannot rely solely on the information mentioned on the label of these supplements.

What Are the OTC Sleep Aids That Are Available?

The following are some of the OTC sleep aids that are available:

• Diphenhydramine: Diphenhydramine is an antihistamine and is used to treat allergies. Diphenhydramine, along with other first-generation antihistamines, can cause drowsiness. Though it may help deal with occasional insomnia, the American Academy of Sleep Medicine does not advise the use of Diphenhydramine for treating chronic insomnia. If one experiences any side effects with the use of this medication, then it must be reported to the physician immediately.

• Doxylamine: Doxylamine is an antihistamine and is an OTC sleep aid. It causes drowsiness and is used to gain temporary relief from insomnia. This medication can also be used with other nighttime cold medications. Doxylamine can cause serious side effects like vision problems and difficulty urinating. In case one experiences such side effects, then one must consult one's physician as soon as possible.

The following are some herbal and dietary supplements that act as natural sleep aids:

• Melatonin: Melatonin is a neurotransmitter (brain chemical) that plays a vital role in sleep and in maintaining the circadian rhythm. It is particularly beneficial if the circadian rhythm is off. Melatonin supplements are usually made from animal sources or are synthetic. Melatonin does not begin to show its effect immediately, hence it must not be taken right before bedtime. A few side effects of melatonin include dizziness, agitation, headache, drowsiness, and increased urination or bedwetting in the evening.

• Valerian Root: Valeriana officinalis (valerian root) is an herb that is used to induce sleep. Valerenic acid, an active ingredient of this herb, has sedative effects. Valerenic acid is believed to have a mechanism of action similar to that of benzodiazepines and other sleep medications. It also interacts with serotonin, which also plays a role in the sleep-wake cycle. Side effects of this herb are usually mild and include headache, dizziness, gastrointestinal (GI) discomfort, and itchy skin.

• Kava: Piper methysticum (Kava) is an herb that is used to promote sleep. Research shows that kava helps people stay asleep longer, fall asleep faster, and increase periods of deep sleep. The sleep-inducing properties of kava are due to chemical components called kavalactones, which also aid in relieving anxiety. Kava has mild side effects and is usually well tolerated. A few side effects include memory lapses, daytime drowsiness, irregular heartbeat, nausea, mild dizziness, tremors or shakiness, and stomach discomfort.

• Chamomile: Chamomile is a widely used herb to promote sleep. Though it is predominantly used as a complementary medicinal cure for insomnia, there is minimal evidence to support its use in treating clinical insomnia. Research shows that chamomile may enhance sleep quality in individuals without clinical insomnia. One can drink a cup of chamomile tea at bedtime if they have difficulty sleeping from time to time. Side effects of chamomile are usually mild but not common. A few side effects include dizziness, allergic reactions, and nausea. Very rarely, chamomile may cause anaphylaxis (life-threatening allergic reaction). Those who are allergic to daisies, ragweeds, marigolds, and chrysanthemums are more susceptible to experiencing an allergic reaction to chamomile.

What Are the Few Tips to Sleep Better?

By changing the sleep habits, one can deal with insomnia in the following ways:

• One must begin by maintaining a regular bedtime and wake time. This aids in reinforcing the natural circadian rhythm.

• Taking naps during the day should be avoided as this can lower the body’s natural desire for sleep.

• One must minimize the time that one spends in bed awake (also called stimulus control). The bed must be used only for sleep and sex. One must not use the bed until one feels sleepy.

Other alternative methods of treating insomnia include:

• Guided imagery (a relaxation technique).

• Biofeedback (use of sensors to measure the body’s functions).

• Aromatherapy (smelling certain essential oils may induce sleep).

• Progressive muscle relaxation.

Conclusion:

High-quality sleep is crucial for overall health, just like eating nutritious foods and exercising regularly. But many people have difficulty falling asleep, wake up frequently in between, and do not feel rested even after waking up. This makes it difficult to maintain one’s health and well-being. Sleep aids just promote the likelihood of getting good sleep and are used to deal with temporary insomnia. When used in the long run, they may be associated with a few side effects, and one might develop tolerance to these aids. Before trying any sleep aids, it is advisable to incorporate good sleep practices or alter one’s existing sleep schedule in an appropriate way.