Insomnia is beyond the sleeplessness that most of us experience from time to time. If you’re like most people, you struggle to get some much-needed shut-eye, which is normal. However, if you struggle to go to sleep or stay asleep often, you may need to turn to a sleeping aid to get a good night’s rest. If you have followed the recommended tips for getting enough sleep - setting a regular sleeping schedule, exercising daily, avoiding lighted screens before bedtime, and avoiding caffeine and daytime naps - but still have found a good night’s sleep elusive, it may be time to stop counting sheep and try an over-the-counter sleeping aid. Sleeping aids can be effective to alleviate an occasional sleepless night. According to the Mayo Clinic, the top three sleeping aids are diphenhydramine, melatonin, and Valerian. Read on to find out what you need to know about insomnia sleep aids.
Diphenhydramine the name of a generic antihistamine. The trade name is Benadryl. Diphenhydramine is used to treat hay fever, allergies, and colds, as well as alleviate symptoms such as itching, rash, runny nose, cough, sneezing, and watery eyes. It is also used to prevent and treat motion sickness, as well as an aid for relaxation and sleep.
Valerian (Valeriana officinalis) is the name of a tall, flowering perennial grassland plant that is native to Europe and parts of Asia. It also grows in North America. The medicine made from the root has been used as a medicinal herb since the time of ancient Rome and Greece for the treatment of a variety of conditions.
Your body naturally has melatonin, as it is released by the pineal gland. In most people, melatonin levels rise in the evenings, creating a feeling of relaxed wakefulness that is conducive to sleep. By taking supplemental melatonin two hours before bedtime, you mimic this process of your body’s natural hormone production function.
Valerian is often combined with other herbs, including hops, lemon balm, skullcap, and passionflower, which can help enhance the effects of Valerian and facilitate sleepiness. Due to the risk of negative interactions, Valerian should not be used in combination with alcohol, narcotics, psychotropic drugs, muscle relaxants, and some antihistamines, or taken before anesthesia.
Diphenhydramine is available over the counter in many forms. The medication is available in capsules or tablets to take orally or in a liquid form that needs to be measured per dose. It is also available in chewable tablets and in strips or tablets that rapidly dissolve on the tongue.
While melatonin is generally recognized as a safe supplement, when it comes to treating insomnia with melatonin, less is generally more, as high dosage may disrupt needed REM cycles in sleep. Experts recommend starting with a low dose of 1mg taken two hours before sleep. It is available in pills, tablets, and sprays.
While the general mechanism of action or mild sedating properties specifically of valerian root is not completely known, it is believed that some of its GABA-analog components of the essential oil, and semivolatile sesquiterpenoids have an affinity for the GABA receptor, the same of which benzodiazepines are known to act on.
Diphenhydramine is available over-the-counter in most pharmacies and stores. It is an ingredient in several products such as ZzzQuil, Aleve PM, Tylenol PM, Unisom, and Simply Sleep. Due to its use in drug manufacturing, as pure Benedryl or generic diphenhydramine, it may be kept behind the counter due or the amount purchased may be restricted.
Melatonin is safer than many prescription sleep medications. It isn’t habit-forming, and there’s no chance that you can become dependent on or addicted to it. Many experts suggest taking melatonin for up to three months at a time. At that point, your body may have adjusted to your new sleep schedule.