Others, such as NyQuil, combine antihistamines with alcohol. The problem with antihistamines is that their sedating properties often last well into the next day, leading to a next-day hangover effect.

When used long-term, they can also cause forgetfulness and headaches. Because of these issues, sleep experts advise against their regular use. There are several different types of prescription sleeping pills, classified as sedative hypnotics. In general, these medications act by working on receptors in the brain to slow down the nervous system.

Some medications are used more for inducing sleep, while others are used for staying asleep. Some last longer than others in your system a longer half-life , and some have a higher risk of becoming habit forming.

Benzodiazepines are the oldest class of sleep medications still commonly in use. Benzodiazepines as a group are thought to have a higher risk of dependence than other insomnia sedative hypnotics and are classified as controlled substances.

Primarily used to treat anxiety disorders, benzodiazepines that have been approved to treat insomnia include:. You can become both physically and psychologically dependent on benzodiazepines.

When you're on the pills for a period of time, you may believe that you can't sleep without them, and once you stop taking them, you may actually experience physical withdrawal symptoms like anxiety and rebound insomnia. Sleeping pills can lose their effectiveness if used on a nightly basis, because the brain receptors become less sensitive to their effects.

In as little as three to four weeks, benzodiazepines can become no more effective than a sugar pill. The overall quality of your sleep can be reduced, with less restorative deep sleep and REM sleep. You may experience next day cognitive slowing and drowsiness the hangover effect , which may be even worse than the sluggishness you feel from actual sleep deprivation.

Insomnia returns once you stop, even if the medication is effective while taking it. As with the use of all sleeping pills, rather than dealing with your insomnia, you're merely postponing the problem.

There may be a link to dementia. While it's currently under investigation, there is concern that using benzodiazepines may contribute to the development of dementia. Some newer medications don't have the same chemical structure as a benzodiazepine, but act on the same area in the brain.

They are thought to have fewer side effects, and less risk of dependency, but are still considered controlled substances.

They include:. Generally, non-benzodiazepines have fewer drawbacks than benzodiazepines, but that doesn't make them suitable for everyone.

Some may find this type of sleep medication ineffective at helping them sleep, while the long-term effects remain unknown. The U. Food and Drug Administration FDA recently directed the manufacturers of Ambien and similar sleeping pills to lower the standard dosage due to the serious risk of morning grogginess while driving, especially in women patients.

Other side effects include:. Rozerem ramelteon is the newest type of sleep medication and works by mimicking the sleep regulation hormone melatonin.

It has little risk of physical dependency but still has side effects. It is used for sleep onset problems and is not effective for problems regarding staying asleep. Ramelteon's most common side effect is dizziness.

It may also worsen symptoms of depression and should not be used by those with severe liver damage. The FDA has not approved antidepressants for the treatment of insomnia, nor has their use been proven effective in treating sleeplessness.

However, some antidepressants are prescribed off-label due to their sedating effects. As with all depression medication, there is a small but significant risk of suicidal thoughts or worsening of depression, particularly in children and adolescents.

The FDA doesn't regulate dietary supplements for safety, quality, effectiveness, or even truth in labeling, so it's up to you to do your due diligence.

Although the evidence is mixed, the following supplements have the most research backing them up as insomnia treatments:. Valerian is a sedating herb that has been used since the second century A.

to treat insomnia and anxiety. It is believed to work by increasing brain levels of the calming chemical GABA. Although the use of valerian for insomnia hasn't been extensively studied, the research shows promise and it is generally considered to be safe and non-habit forming.

It works best when taken daily for two or more weeks. Melatonin is a naturally occurring hormone that increases at night. It is triggered by darkness and its levels remain elevated throughout the night until suppressed by the light of morning. Although melatonin does not appear to be particularly effective for treating most sleep disorders, it can help sleep problems caused by jet lag and shift work.

Simple exposure to light at the right time, however, might be just as effective. If you take melatonin, be aware that it can interfere with certain blood pressure and diabetes medications.

It's best to stick with low doses—one to three milligrams for most people—to minimize side effects and next-day drowsiness. Magnesium may help improve sleep by reducing stress.

Some observational studies seem to suggest a connection between magnesium intake and sleep quality. However, other studies provide mixed results, and a review of trials concluded there's not enough evidence to definitively say if magnesium for sleep is effective.

You can take magnesium as a supplement or find it naturally in fish, legumes, soy, green leafy vegetables, and certain types of nuts and seeds. The kidneys filter out extra magnesium, so side effects are rare. However, large doses—for example, exceeding 5, mg in a day—can lead to issues like vomiting, nausea, and even cardiac problems.

Magnesium also has the potential to interact with medications like antibiotics, bisphosphonates, and diuretics. Many people drink chamomile tea for its gentle sedative properties, although it may cause allergic reactions in those with plant or pollen allergies.

To get the full sleep-promoting benefit, bring water to a boil, then add two to three tea bags or the equivalent of loose-leaf tea , cover with a lid, and brew for ten minutes.

Tryptophan is a basic amino acid used in the formation of the chemical messenger serotonin, a substance in the brain that helps tell your body to sleep. L-tryptophan is a common byproduct of tryptophan, which the body can change into serotonin. Some studies have shown that L-tryptophan can help people fall asleep faster.

Results, however, have been inconsistent. Kava has been shown to improve sleep in people with stress-related insomnia. However, kava can cause liver damage, so it isn't recommended unless taken under close medical supervision. Other herbs that have been found to have a calming or sedating effect include lemon balm, passionflower, and lavender.

Many natural sleep supplements use a combination of these ingredients to promote sleep. A systemic review suggested that CBD, either taken alone or with THC the psychoactive ingredient in cannabis , may help with insomnia.

However, research on CBD for sleep is limited, and future studies will reveal how useful the compound is as a sleep aid. It's important to note that, currently, CBD products are not FDA-approved or regulated. Short-term side effects could include changes in mood, alertness, and appetite, and digestive issues such as nausea or diarrhea.

While some remedies, such as lemon balm or chamomile tea are generally harmless, others can have more serious side effects and interfere with or reduce the effectiveness of prescribed medications.

Valerian, for example, can interfere with antihistamines and statins. Do your research before trying a new herbal remedy and talk with your doctor or pharmacist if you have any pre-existing conditions or prescriptions that you take.

Never mix sleeping pills with alcohol or other sedative drugs. Alcohol not only disrupts sleep quality, but it increases the sedative effects of sleeping pills.

The combination can be quite dangerous—even deadly. Only take a sleeping pill when you will have enough time for at least seven to eight hours of sleep.

Otherwise you may feel very drowsy the next day. Don't take a second dose in the middle of the night. It can be dangerous to double up on your dosage, and with less time for the medication to clear your system it may be difficult to get up the next morning and shake off grogginess.

Start with the lowest recommended dose. See how the medication affects you and the types of side effects you experience. Avoid frequent use.

To avoid dependency and minimize adverse effects, try to save sleeping pills for emergencies, rather than nightly use. Never drive a car or operate machinery after taking a sleeping pill. This tip is especially important when you start using a new sleep aid, as you may not know how it will affect you.

Carefully read the package insert that comes with your medication. Pay careful attention to the potential side effects and drug interactions.

Many common medications, including antidepressants and antibiotics, can cause dangerous interactions with both prescription and over-the-counter sleeping pills. For many sleeping pills, certain foods such as grapefruit and grapefruit juice must also be avoided. Research has shown that changing your lifestyle and sleep habits is the best way to combat insomnia.

Even if you decide to use sleeping pills or medications in the short term, experts recommend making changes to your lifestyle and bedtime behavior as a long-term remedy to sleep problems. Behavioral and environmental changes can have more of a positive impact on sleep than medication, without the risk of side effects or dependence.

Relaxation techniques that can relieve stress and help you sleep include simple meditation practices, progressive muscle relaxation, yoga, tai chi, and the use of deep breathing. With a little practice, these skills can help you unwind at bedtime and improve your sleep more effectively than a sleeping pill or sleep aid.

A relaxing bedtime routine. Turn off screens at least one hour before bed and focus on quiet, soothing activities, such as reading, gentle yoga, or listening to soft music instead. Keep the lights low to naturally boost melatonin. Abdominal breathing.

Most of us don't breathe as deeply as we should. When we breathe deeply and fully, involving not only the chest, but also the belly, lower back, and ribcage, it can actually help the part of our nervous system that controls relaxation.

Close your eyes and try taking deep, slow breaths, making each breath even deeper than the last. Breathe in through your nose and out through your mouth.

Make each exhale a little longer than each inhale. Progressive muscle relaxation is easier than it sounds. Lie down or make yourself comfortable. Starting with your feet, tense the muscles as tightly as you can.

Hold for a count of 10, and then relax. Continue to do this for every muscle group in your body, working your way up to the top of your head.

For a guided progressive muscle relaxation meditation, click here. Studies have shown that exercise during the day can improve sleep at night. When we exercise, we experience a significant rise in body temperature, followed a few hours later by a significant drop. This drop in body temperature makes it easier for us to fall and stay asleep.

The best time to exercise is late afternoon or early evening, rather than just before bed. Aim for at least 30 minutes four times a week. Aerobic exercises are the best to combat insomnia as they increase the amount of oxygen that reaches the blood.

Many people complain that frustrating, negative thoughts and worries prevent them from sleeping at night. Cognitive-behavioral therapy CBT is a form of psychotherapy that treats problems by modifying negative thoughts, emotions, and patterns of behavior.

A study at Harvard Medical School even found that CBT was more effective at treating chronic insomnia than prescription sleep medication—but without the risks or side effects.

CBT can help to relax your mind, change your outlook, improve your daytime habits, and set you up for a good night's sleep. Types, causes, symptoms, and treatment for common sleep problems. Exploring your sleep needs and the different stages of sleep. Treating sleep problems with cognitive behavioral therapy CBT.

BetterHelp makes starting therapy easy. Take the assessment and get matched with a professional, licensed therapist. It is essential to carefully read the ingredient list and nutrition facts panel of a supplement to know which ingredients and how much of each ingredient is included, relative to the recommended daily value of that ingredient.

Please bring the supplement label to a healthcare provider to review the different ingredients contained in the supplement and any potential interactions between these ingredients and other supplements and medications you are taking. Many sleep aids contain more than one active ingredient, some of which the safety is unknown.

Keep in mind that more is rarely better, and higher doses could lead to both short term and long term side effects. Always review dosing with your healthcare provider before starting a supplement. The safety of sleep aids varies and may depend on whether or not you have any underlying health conditions, take medications, or take any other supplements.

When used in the short-term, supplements like melatonin, valerian root, and magnesium are likely safe for most healthy people. Other types of sleep aids like diffused essential oils and herbal teas are the safest options and can be used safely by most people.

Most oral sleep aids are not well studied in pregnant or breastfeeding people, and therefore not much is known about safety in that population. Always check with your healthcare provider to determine if a specific sleep aid is safe for you. There is not one sleep aid that is effective for all people.

The effectiveness largely depends on the root cause of your sleep problems. For example, melatonin may be helpful with jet lag as well as insomnia, but magnesium may be best for older people or those that are deficient. Dementia can affect a person's ability to get quality sleep.

Melatonin may be an effective treatment for sleep, but it can come with unwanted side effects in this population. Medications for dementia may cause unwanted side effects and further cause sleep disturbances. More research is needed in this population to understand the best options.

Magnesium could potentially be helpful, as magnesium absorption declines with age. Dementia is also associated with eating behavior changes which could lead to a reduced intake of this important nutrient.

Your overall diet and eating patterns are more likely to affect sleep than any individual food. Research shows that eating too close to bedtime minutes before going to sleep can negatively affect sleep quality. On the flip side, eating a well balanced diet and eating enough not overly restricting calories may promote better sleep.

In addition, eating enough carbohydrates may support better sleep, especially among athletes. That said, there are some foods that may support better sleep , particularly those that contain melatonin, tryptophan an amino acid that is involved in melatonin production , and magnesium.

Eggs, fish, legumes, and seeds naturally contain some melatonin. Almonds, cashews, spinach, pumpkin seeds, and black beans are all good sources of magnesium.

Turkey is known to be a sleep promoting food because of the high levels of the amino acid tryptophan. Tryptophan is also found in chicken, fish, eggs, pumpkin seeds, milk, and cheese, among other protein-rich foods. Lifestyle changes with sleep hygiene can be important to address for some people with insomnia as well.

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