{"id":9211,"date":"2020-02-28T10:00:39","date_gmt":"2020-02-28T15:00:39","guid":{"rendered":"https:\/\/www.singlecare.com\/blog\/?p=9211"},"modified":"2025-10-23T19:48:00","modified_gmt":"2025-10-23T23:48:00","slug":"sleep-aids-guide","status":"publish","type":"post","link":"https:\/\/www.singlecare.com\/blog\/sleep-aids-guide\/","title":{"rendered":"A guide to sleep aids: What are your options?"},"content":{"rendered":"<p><iframe loading=\"lazy\" title=\"YouTube video player\" src=\"https:\/\/www.youtube.com\/embed\/hTDUdUYgqD0?rel=0\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/p>\n<p><span style=\"font-weight: 400;\">It\u2019s 3 a.m. and you\u2019ve been tossing and turning for hours. It\u2019s the third time this week you\u2019ve been ghosted by sleep and you\u2019re getting desperate for some solid slumber.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">You\u2019re not alone.<\/span><\/p>\n<p><a href=\"https:\/\/www.consumerreports.org\/insomnia\/having-trouble-staying-asleep\/\" target=\"_blank\" rel=\"noopener noreferrer\"><span style=\"font-weight: 400;\">80%<\/span><\/a><span style=\"font-weight: 400;\"> of people say they have trouble sleeping at least once a week, according to a 2018 <\/span><i><span style=\"font-weight: 400;\">Consumer Reports <\/span><\/i><span style=\"font-weight: 400;\">survey. With so many struggling with shut-eye, it should come as no big surprise, then, that sleep aids are a booming business. U.S. customers spend tens of billions of dollars each year on everything from herbal supplements to prescription sleep medications in the quest for better sleep.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Lack of sleep is a serious problem, but experts caution that there are pros and cons to every sleep aid marketed. Many don\u2019t have a lot of scientific data proving their effectiveness. Still others work, but with side effects\u2014like morning grogginess. And many times the sleep aid acts like a Band-Aid, masking, but never getting at the real root of your sleep problem. It could be a health issue such as obstructive sleep apnea (a sleep-related breathing disorder) or restless legs syndrome (a sleep-related movement disorder). Some sleep disorders need a medical evaluation and, usually, a medical intervention targeted to the problem.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u201cThere\u2019s no sleep aid that\u2019s 100% without risk,\u201d says <\/span><a href=\"https:\/\/med.stanford.edu\/profiles\/scott-kutscher\" target=\"_blank\" rel=\"noopener noreferrer\"><span style=\"font-weight: 400;\">Scott Kutscher, MD<\/span><\/a><span style=\"font-weight: 400;\">, a clinical associate professor of psychiatry and behavioral sciences at <\/span><a href=\"https:\/\/stanfordhealthcare.org\/medical-clinics\/sleep-medicine-center.html\" target=\"_blank\" rel=\"noopener noreferrer\"><span style=\"font-weight: 400;\">Stanford Sleep Sciences Center<\/span><\/a><span style=\"font-weight: 400;\">. \u201cThese drugs can cause oversedation, or, paradoxically, make people feel like they can\u2019t sleep at all. Everyone is different. And what we lack is an understanding of each person\u2019s individual neuro chemistry and the ability to say, \u2018Okay, this is the right choice for you.\u2019\u201d<\/span><\/p>\n<h2><span style=\"font-weight: 400;\">What\u2019s the best drug-free option for insomnia?<\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Insomnia is loosely defined as difficulty falling or staying asleep with next-day drowsiness. It\u2019s considered chronic insomnia if it occurs three nights or more a week for three or more months. Sleep medicine experts often suggest cognitive behavioral therapy to people who suffer from insomnia and aren&#8217;t getting restful sleep. \u201cIt <\/span><span style=\"font-weight: 400;\">appears to achieve similar results to sleeping pills without the potential side effects,\u201d says <a href=\"https:\/\/pulmccsm.uw.edu\/faculty\/vishesh-k-kapur-md-mph\" target=\"_blank\" rel=\"noopener noreferrer\">Vishesh Kapur, MD<\/a>, a professor of medicine in the division of pulmonary, critical care, and sleep medicine at the <a href=\"https:\/\/www.uwmedicine.org\/\" target=\"_blank\" rel=\"noopener noreferrer\">University of Washington School of Medicine<\/a>. <\/span><span style=\"font-weight: 400;\">The therapy involves:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\"><b>Changing the way you think about sleep<\/b><span style=\"font-weight: 400;\"> (e.g., instead of worrying about a lack of sleep, understand that everyone has trouble sleeping from time to time).<\/span><\/li>\n<li style=\"font-weight: 400;\"><b>Practicing relaxation therapies<\/b><span style=\"font-weight: 400;\">, such as deep breathing.<\/span><\/li>\n<li style=\"font-weight: 400;\"><b>Learning good sleep hygiene<\/b><span style=\"font-weight: 400;\">, which can make it more likely you\u2019ll get a good night\u2019s sleep. For example, don\u2019t drink caffeine in the evening and keep your bedroom at a comfortable temperature.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">The therapy is generally provided by a clinical psychologist. It\u2019s best to look for one with a background in helping to change sleep habits.<\/span><\/p>\n<h2><span style=\"font-weight: 400;\">What\u2019s the most effective natural sleep aid?<\/span><\/h2>\n<p><span style=\"font-weight: 400;\">That\u2019s hard to answer. Large, well-designed scientific studies on natural sleep aids\u2014which mostly consist of dietary and herbal supplements\u2014are few and far between. Many of the studies out there have inconclusive findings.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">It\u2019s also important to note that natural sleep aids are not approved by the U.S. Food and Drug Administration (FDA), which means they don\u2019t undergo the rigorous testing for safety and effectiveness as other drugs. And since they\u2019re not regulated, formulations and potencies can vary from one manufacturer to another and even one batch to another.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The good news: Most natural remedies, which are easily found at drug, grocery, and health food stores, are considered safe to use for the short term, and side effects tend to be uncommon. When they do occur, they mostly come in the form of headaches and digestive issues, such as nausea, cramps, and diarrhea.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u201cMany people may be able to use a sleep aid for a short period without side effects,\u201d says Dr. Kapur<\/span><span style=\"font-weight: 400;\">.<\/span><span style=\"font-weight: 400;\"> \u201cBut that doesn\u2019t necessarily mean that long term there aren&#8217;t any consequences. Long-term risks have often not been evaluated.\u201d<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you want to give a natural sleep aid a try, you should always talk to your doctor first, but here are a few popular options.\u00a0<\/span><\/p>\n<h3><span style=\"font-weight: 400;\">Valerian root<\/span><\/h3>\n<p><a href=\"https:\/\/www.singlecare.com\/prescription\/valerian-root\"><span style=\"font-weight: 400;\">Valerian root<\/span><\/a><span style=\"font-weight: 400;\"> is an herb originating from the valerian plant grown in Europe, North America, and Asia. A <\/span><a href=\"https:\/\/faculty.washington.edu\/vitiello\/Recent%20Publications\/Taibi%20Valerian%20Review.pdf\" target=\"_blank\" rel=\"noopener noreferrer\"><span style=\"font-weight: 400;\">review of studies<\/span><\/a><span style=\"font-weight: 400;\"> looking at sleep and valerian, published in the journal <\/span><i><span style=\"font-weight: 400;\">Sleep Medicine Reviews,<\/span><\/i><span style=\"font-weight: 400;\"> found \u201cno significant differences between valerian and placebo, either in healthy individuals or in persons with general sleep disturbance or insomnia.\u201d\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Still, some people find valerian effective\u2014usually at helping them to fall asleep faster. No one\u2019s really sure how it may work (when it does), but researchers think it may increase a chemical in the brain that has a calming effect. Valerian root is not recommended for pregnant or breastfeeding women or for those who take sedating medications like antidepressants and anti-anxiety drugs.<\/span><\/p>\n<h3><span style=\"font-weight: 400;\">Melatonin\u00a0<\/span><\/h3>\n<p><a href=\"https:\/\/www.singlecare.com\/prescription\/melatonin\"><span style=\"font-weight: 400;\">Melatonin<\/span><\/a><span style=\"font-weight: 400;\"> is a naturally occurring hormone produced by the brain. It increases at night, in response to darkness, and decreases in the day. It helps the body regulate its sleep-wake cycle (called the circadian rhythm), which is why melatonin supplements seem most effective in people with sleep problems related to jet lag or shift work. It also seems to work well in people who have difficulty getting to sleep (called sleep latency), say the experts at <\/span><a href=\"https:\/\/www.pennmedicine.org\/updates\/blogs\/health-and-wellness\/2018\/july\/sleeping-aids\" target=\"_blank\" rel=\"noopener noreferrer\"><span style=\"font-weight: 400;\">Penn Medicine<\/span><\/a><span style=\"font-weight: 400;\"> in Philadelphia. But because it has a short life, meaning the body processes it quickly, it may not be ideal for people who wake a lot during the night, says Dr. Kutscher.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Melatonin can interact with a fair number of drugs. Don\u2019t take it if you\u2019re taking sleeping pills, nonsteroidal anti inflammatories (NSAIDs), corticosteroids, blood thinners, antipsychotics, and\/or drugs used to treat depression, anxiety, or high blood pressure. Because its active ingredient is a hormone, it can have effects on reproductive hormones. Melatonin is <\/span><a href=\"https:\/\/www.health.harvard.edu\/staying-healthy\/drugstore-sleep-aids-may-bring-more-risks-than-benefits\" target=\"_blank\" rel=\"noopener noreferrer\"><span style=\"font-weight: 400;\">not recommended for use in children<\/span><\/a><span style=\"font-weight: 400;\"> or in pregnant or breastfeeding women without a doctor\u2019s consent.<\/span><\/p>\n<h3><span style=\"font-weight: 400;\">Magnesium<\/span><\/h3>\n<p><a href=\"https:\/\/www.singlecare.com\/prescription\/magnesium\"><span style=\"font-weight: 400;\">Magnesium<\/span><\/a><span style=\"font-weight: 400;\"> is a dietary mineral found in leafy greens, nuts, beans, whole grains, and other foods. It\u2019s essential for a slew of bodily functions, including sleep. Research on the use of magnesium supplements as a sleep aid is limited, but in one <\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3703169\/?report=reader\" target=\"_blank\" rel=\"noopener noreferrer\"><span style=\"font-weight: 400;\">study<\/span><\/a><span style=\"font-weight: 400;\"> from 2012, elderly people taking 500 mg of magnesium oxide every night for eight weeks were able to fall asleep faster and stay asleep longer than subjects taking a placebo.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">It\u2019s thought that a magnesium deficiency can cause problems in the body\u2019s circadian rhythm and reduce levels of melatonin. Magnesium also helps increase the neurotransmitter GABA, which helps you feel more relaxed and calm. Magnesium supplementation can interfere with the absorption of medications such as antibiotics, and it can interact with others, such as blood pressure medicines. Proceed with caution.<\/span><\/p>\n<h2><span style=\"font-weight: 400;\">What is the best over-the-counter sleep aid?<\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Most over-the-counter sleep medicines are simply re-packaged antihistamines, sometimes with a pain reliever such as acetaminophen or ibuprofen (think <\/span><a href=\"https:\/\/www.singlecare.com\/prescription\/tylenol-pm-extra-strength\"><span style=\"font-weight: 400;\">Tylenol PM<\/span><\/a><span style=\"font-weight: 400;\"> and <\/span><a href=\"https:\/\/www.singlecare.com\/prescription\/advil-pm\"><span style=\"font-weight: 400;\">Advil PM<\/span><\/a><span style=\"font-weight: 400;\">). Antihistamines are drugs that are commonly used to treat allergy symptoms but that also have some sedating effects. They help promote drowsiness by blocking a chemical called histamine, which plays a role in regulating wakefulness. These OTC sleep aids are readily available at drugstores and supermarkets.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Most doctors say there\u2019s nothing wrong with taking an antihistamine occasionally to help you fall asleep. But, they caution that you\u2019re not likely to get <\/span><a href=\"https:\/\/www.bcm.edu\/news\/sleep-disorders\/experts-warn-against-antihistmaines-sleep-aid\" target=\"_blank\" rel=\"noopener noreferrer\"><span style=\"font-weight: 400;\">high-quality sleep<\/span><\/a><span style=\"font-weight: 400;\"> using one. You can suffer from side effects, including a next-day grogginess (aka, a sleep hangover), dry mouth, feelings of agitation, sleep walking, and confusion, especially if you\u2019re elderly. Many people quickly build up a tolerance to the sedating effects of antihistamines, sometimes in a matter of weeks.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Some of the over-the-counter antihistamines more commonly used for sleep are:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Diphenhydramine<\/span><span style=\"font-weight: 400;\">,<\/span><span style=\"font-weight: 400;\"> found in <\/span><a href=\"https:\/\/www.singlecare.com\/prescription\/benadryl-allergy\"><span style=\"font-weight: 400;\">Benadryl<\/span><\/a><span style=\"font-weight: 400;\"> , <\/span><a href=\"https:\/\/www.singlecare.com\/prescription\/zzzquil\"><span style=\"font-weight: 400;\">Zzzquil<\/span><\/a><span style=\"font-weight: 400;\">, and <\/span><a href=\"https:\/\/www.singlecare.com\/prescription\/aleve-pm\"><span style=\"font-weight: 400;\">Aleve PM<\/span><\/a><span style=\"font-weight: 400;\">, among others<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Doxylamine succinate, found in <\/span><a href=\"https:\/\/www.singlecare.com\/prescription\/unisom-sleepmelts\"><span style=\"font-weight: 400;\">Unisom<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/www.singlecare.com\/prescription\/vicks-nyquil-severe-cold-flu\"><span style=\"font-weight: 400;\">Nyquil<\/span><\/a><span style=\"font-weight: 400;\">, and others<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Antihistamines shouldn\u2019t be used by children under six or by anyone with breathing issues such as asthma, glaucoma, problems urinating (for example, from an enlarged prostate), heart disease, high blood pressure, or thyroid problems. If you do opt to take an occasional antihistamine for sleep, steer clear of products with an added pain reliever unless you need one.\u00a0<\/span><\/p>\n<h2><span style=\"font-weight: 400;\">What will a doctor prescribe for insomnia?<\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Before prescribing a sleeping pill, your healthcare provider will want to evaluate you. Your physician may ask you to keep a sleep log to assess how much you sleep, how long it takes you to fall asleep, etc. You may have blood drawn to see if you have a medical problem that produces sleep problems, such as thyroid disease. You may even do an overnight sleep study, to help diagnose an issue like sleep apnea.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If your healthcare practitioner thinks a sleeping pill is right for you, he or she will prescribe one based on your symptoms. Some sleeping pills, such as <\/span><a href=\"https:\/\/www.singlecare.com\/prescription\/ambien\"><span style=\"font-weight: 400;\">Ambien<\/span><\/a><span style=\"font-weight: 400;\"> and Sonata, work better for those who have trouble getting to sleep. Others, such as <\/span><a href=\"https:\/\/www.singlecare.com\/prescription\/lunesta\"><span style=\"font-weight: 400;\">Lunesta<\/span><\/a><span style=\"font-weight: 400;\"> and <\/span><a href=\"https:\/\/www.singlecare.com\/prescription\/restoril\"><span style=\"font-weight: 400;\">Restoril<\/span><\/a><span style=\"font-weight: 400;\">, are best for those who have issues staying asleep.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">In general, sleeping pills are for short term use, ideally for less than two weeks. \u201c<\/span><span style=\"font-weight: 400;\">The clearest indication is for a problem that\u2019s temporary,\u201d says Dr. Kapur. \u201cFor example, when there\u2019s anxiety or stress surrounding an upcoming work deadline.\u201d Long-term use can cause dependency, which makes it harder than ever to sleep well without using the pills. Sleeping pills are not without side effects, which can include daytime drowsiness, dizziness, and, rarely, sleep walking\/driving\/eating. The following sleeping pills are commonly prescribed.<\/span><\/p>\n<h3><span style=\"font-weight: 400;\">Benzodiazepines<\/span><\/h3>\n<p><span style=\"font-weight: 400;\">These drugs have been used for decades to help manage sleep problems. They work on the neurotransmitter GABA, which can have a calming effect on the brain. Examples include:\u00a0<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\"><a href=\"https:\/\/www.singlecare.com\/prescription\/halcion\"><span style=\"font-weight: 400;\">Halcion<\/span><\/a><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Restoril<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Dalmane<\/span><\/li>\n<\/ul>\n<h3><span style=\"font-weight: 400;\">Non-benzodiazepine hypnotics<\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Despite what the name implies, these drugs work similarly to benzodiazepines, helping to raise GABA levels in the brain. They more narrowly target GABA receptors than benzodiazepines, so they tend to have fewer side effects. Some brand names include:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Sonata<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Lunesta<\/span><\/li>\n<\/ul>\n<p><b>RELATED: <\/b><a href=\"https:\/\/www.singlecare.com\/blog\/lunesta-vs-ambien\/\"><b>Lunesta vs. Ambien<\/b><\/a><\/p>\n<h3><span style=\"font-weight: 400;\">Orexin receptor antagonists<\/span><\/h3>\n<p><span style=\"font-weight: 400;\">These are a new class of drugs recently approved by the FDA for sleep issues. They help block orexin, a brain chemical that makes you feel alert. Like non-benzodiazepine hypnotics, they are more selective in their targeting, so they come with fewer side effects. The only orexin receptor antagonist currently available is Belsomra (suvorexant).<\/span><\/p>\n<p><b>What\u2019s generally <\/b><b><i>not<\/i><\/b><b> prescribed for insomnia?<\/b><span style=\"font-weight: 400;\"> Anti-anxiety medications like <\/span><a href=\"https:\/\/www.singlecare.com\/prescription\/xanax\"><span style=\"font-weight: 400;\">Xanax<\/span><\/a><span style=\"font-weight: 400;\"> or <\/span><a href=\"https:\/\/www.singlecare.com\/prescription\/ativan\"><span style=\"font-weight: 400;\">Ativan<\/span><\/a><span style=\"font-weight: 400;\">. While they\u2019re sedating, they tend to be more habit-forming and you can build up a tolerance to them. \u201cThey also tend to change a person\u2019s sleep architecture,\u201d says Dr. Kutscher. \u201cThey suppress REM and deep wave sleep, two stages that are critical for the health of the body and mind.\u201d<\/span><\/p>\n<h2><span style=\"font-weight: 400;\">What to consider before taking a sleeping aid<\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Sleep aids can be a good option for short-term use, but it\u2019s best to get your doctor\u2019s input and guidance before trying one.\u00a0<\/span><\/p>\n<p><b>Consider the other supplements and medications you are taking<\/b><span style=\"font-weight: 400;\">\u2014even if they are OTC. Pairing a sleep aid with a cold medication, such as Nyquil, or certain antidepressants can cause dangerous oversedation.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">People taking stimulants like <\/span><a href=\"https:\/\/www.singlecare.com\/prescription\/adderall\"><span style=\"font-weight: 400;\">Adderall<\/span><\/a><span style=\"font-weight: 400;\">, used to treat attention deficit disorder (ADD) and narcolepsy\u2014an overwhelming daytime sleepiness\u2014often complain of sleep problems. Your doctor may advise a sleep aid or change the timing of the stimulant to minimize nighttime effects. In other words, your doctor may need to tweak your medications and their dosages.\u00a0<\/span><\/p>\n<p><b>Ask if your age or a condition raises your risk<\/b><span style=\"font-weight: 400;\">. A lot of sleep aids work on hormones and brain chemicals, so women who are pregnant or breastfeeding, children, and the elderly should be particularly cautious. Even if you fall into one of these categories, you may still be able to take a sleep aid.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u201cThere are a multitude of options available,\u201d says Dr. Kutscher. \u201cThe key is understanding which medications have the least interaction with the things already being taken and to make sure the patient is aware of the potential side effects.\u201d With the right treatment, you\u2019ll be sleeping better soon.<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>It\u2019s 3 a.m. and you\u2019ve been tossing and turning for hours. It\u2019s the third time this week you\u2019ve been ghosted by sleep and you\u2019re getting desperate for some solid slumber.\u00a0 You\u2019re not alone. 80% of people say they have trouble sleeping at least once a week, according to a 2018 Consumer Reports survey. With so [&hellip;]<\/p>\n","protected":false},"author":85,"featured_media":9213,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[8029],"tags":[816],"coauthors":[10462],"class_list":["post-9211","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-health-education","tag-sleep","wpautop"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v27.4 (Yoast SEO v27.4) - https:\/\/yoast.com\/product\/yoast-seo-premium-wordpress\/ -->\n<title>A guide to sleep aids: What are your options?<\/title>\n<meta name=\"description\" content=\"Compare the health benefits, side effects, and safety of natural and over-the-counter sleep aids and prescription sleeping pills here.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.singlecare.com\/blog\/sleep-aids-guide\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"What are the best sleep aids?\" \/>\n<meta property=\"og:description\" content=\"80% of people have trouble getting enough z&#039;s. 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