Over the Counter Sleep Aids
It is always a good idea to try non-drug treatments first, but of all fails, here is how common over the counter sleep aids and natural sleep aids stack up.
Over the counter sleep aids (antihistamines such as Simply Sleep and Unisom). Do they work? It is minimally effective in the short term. Recommended? Only for short-term use (1-2 days). After that, they may cause daytime drowsiness and vision problems.
Melatonin (an herbal supplement). Does melatonin work? Yes, in the short-term, but only for people experiencing jet lag or working the night shift. Should you take melatonin supplements? May be worth a try. Side effects may include sleep disruption, irritability and daytime fatigue.
Valerian (an herbal supplement). Does valerian work? Yes, when used in moderation. Should you take valerian supplements? No. It can be over-sedative and may cause liver damage.
Nonbenzodiazepines (such as Ambien, Sonata and Lunesta). Does it work? Yes. Should you take it? Yes. Side effects may include drowsiness and slight impairment of coordination and response time.
Benzodiazepines (such as Halcion, Restoril and ProSom). Does it work? Yes. Should you take it? No. These have a higher risk of dependency and multiple withdrawal symptoms.
Antidepressants (not FDA-approved for insomnia) (such as trazadone and Remeron). Do they work? Yes and no. They may increase total sleep time, but they suppress deep REM sleep so you may feel less well-rested. Recommended?
I would not take them. They can be useful for people who also suffer from depression – experts discourage its use fro sleep problems alone – but side effects include dry mouth, weight gain and dizziness. [via]
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04-16-08 at 8:56 am
I would not take any of the over the counter supplements like Melatonin and Valerian root. These supplements are not regulated by the FDA and may contain various amounts of impurities, some of which could unknowingly harm the body (especially if you were allergic to an ingredient you didn't know was added - because they aren't required to list all of them). Also, there hasn't been a healthy dosage set for these supplements, so you may be taking more than is actually healthy for your body, but no one would know it.
I would suggest trying to improve sleep patterns without drugs/supplements...though I know they're very tempting when it's 3 am and you have to give a presentation in the morning and want to go workout etc. etc. etc. It will benefit you in the long run, and save your liver the extra trouble. One article I read suggested something like this:
Try going to sleep 4 or 5 hours before you need to wake up (if you have to wake up at 6 am, go to sleep at 1 am). It might feel like you're still depriving yourself of sleep at first, but that's kind of part of the plan. Increase the amount of sleep by going to bed 15 minutes earlier each night until you fall asleep easily and feel rested during the day.