Diphenhydramine (found in many brands like Benadryl) and doxylamine (found in Unisom SleepTabs) are common over-the-counter sleep aids. Diphenhydramine is an antihistamine, also used to treat allergy symptoms. Its sedative effect is a side effect of its primary function. Doxylamine is specifically marketed as a sleep aid.
These medications can help you fall asleep faster, but their impact on sleep quality varies significantly. Studies show mixed results regarding their long-term use and potential for dependence. Some users report grogginess upon waking, indicating that these medications may disrupt the natural sleep cycle. This lingering drowsiness can impact daytime functioning.
Side effects commonly reported include dry mouth, drowsiness, blurred vision, and constipation. Rarely, more serious allergic reactions occur. Always read the label carefully and follow the recommended dosage. Consult your doctor or pharmacist if you experience concerning side effects or have pre-existing conditions that could interact negatively with these medications.
Melatonin, another common over-the-counter option, is a hormone naturally produced by the body to regulate sleep-wake cycles. While generally considered safe, melatonin supplements have inconsistent quality control, and their dosage can vary widely between brands. Potential side effects, although less frequent than with antihistamines, include headaches, dizziness, and nausea.
Consider alternatives: Before relying on over-the-counter sleep aids, explore lifestyle changes like consistent sleep schedules, regular exercise, and creating a relaxing bedtime routine. These natural approaches often yield long-term benefits without side effects. If sleep problems persist, professional guidance from a doctor or sleep specialist is recommended.
