Do Over-the-Counter Sleep Aids Work?

Health and Wellness,Physical Health,Mental Health,Whole Person Health ,Sleep Series

Do Over-the-Counter Sleep Aids Work?

03.19.2025 | 3 min read

Medically reviewed by Gregory Scherle, M.D.

More than 8% of American adults rely on sleep aids to fall or stay asleep, according to data from a recent National Health Interview Survey.

People who struggle with sleep disorders like insomnia often turn to sleep aids and supplements to help them fall sleep. Experts agree that over-the- counter (OTC) sleep aids should be a temporary, last resort to resolve sleep struggles, not a first option. Sleep aids aren’t the magic sleep hack you may think they are.

What ingredients are in OTC sleep aids?

Many OTC sleep aids include widely available antihistamines like diphenhydramine and doxylamine. Diphenhydramine, according to Johns Hopkins Medicine, is a sedative found in many sleep aids and allergy medicines; Benadryl is its brand name. Doxylamine is an even stronger sedative than diphenhydramine and is sometimes prescribed by doctors as a short-term treatment for insomnia. Both antihistamines work by decreasing the brain’s histamine levels, which makes you drowsy.

OTC sleep aids containing diphenhydramine and doxylamine are not recommended for regular, consistent use. If taken frequently, sleep aids without a prescription may cause you to experience side effects like:

Abdominal pain.
Daytime drowsiness.
Dizziness.
Dry mouth.
Nausea.
Ringing in the ears.
Nausea.
Problems with balance and coordination, which can be an issue for people who wake up overnight to use the bathroom, especially older adults.

What is the difference between natural sleep aids and OTC sleep aids?

Sleep aids, also known as sleeping pills and nonprescription sleep medications, are a broad term that can also include dietary supplements like melatonin, which is less regulated by the United States Food and Drug Administration than OTC sleep aids.

Melatonin and magnesium are two of the most commonly used sleep aid supplements. Melatonin is produced naturally by the brain and stimulates sleepiness. Melatonin levels naturally increase in response to the dark, while light suppresses our melatonin. Bad habits like focusing on our screens late at night limit melatonin production.

Melatonin is usually considered safe in the short-term, especially if you get off a long flight and experience jetlag, or if you suffer from certain circadian rhythm disorders, like delayed sleep phase disorder. But little research indicates melatonin will help you sleep deep into the night.

As for magnesium supplements, research on their effectiveness to combat insomnia and other sleep disorders is too limited for health experts to fully endorse their use.

Supplements like magnesium and melatonin can potentially interact or interfere with medications you’re already taking or affect your health if you have a chronic condition.

What to consider before taking OTC sleep aids

In addition to the side effects listed above, it is possible to become dependent on sleep aids. Abruptly stopping after taking them chronically can lead to worsened sleep or withdrawal symptoms.

Talk to your primary care provider (PCP) about these risks, including mixing them with any prescribed medication you may be taking. Your PCP can talk to you about safer long-term solutions. If you do take OTC sleep aids, never drink alcohol with them.

The best remedy for better sleep often doesn’t involve any kind of medication or supplement. Taking steps to improve your sleep hygiene can lead to better, more consistent sleep. These are the cornerstone habits:

Avoiding alcohol and caffeine several hours before bed.
Avoiding screen time 1 to 2 hours before bed.
Getting regular exercise during the day to regulate energy levels.
Going to bed and waking up at the same time each night, even on weekends.
Making sure your bedroom is cool and free of light and noise.

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