How much sleep is enough sleep?

This varies from person to person and changes throughout a persons life usually, reducing with age. On average a person needs about 7 to 8 hours to feel replenished.

What is insomnia?

This is when a person has difficulty falling asleep, difficulty staying asleep or is unable to get a good quality sleep, which in turn impairs them during the day. You can learn more about insomnia here.

If you are having problems with your sleep, it is a good idea to try following these recommendations to help promote sleep without taking medication first, to see if they help improve your sleep.

If you have tried the recommendations in the article above and are still having problems with your sleep, there are some over the counter medications you can try.

Examples of Over the Counter Sleep Aids

It is important to speak with your health care provider before taking any over the counter sleep aids in order to discuss any possible drug interactions or health conditions that may be contraindicated. This is also important if you are pregnant or breast feeding.

1. Melatonin – This is a hormone produced by the body which has its effects on the sleep wake cycle of the body. Melatonin production decreases with age, its production is also affected by alcohol, smoking and certain medications. Taking melatonin can help some sleep problems.
   • Some side effects may include drowsiness, dizziness, headache and nausea.
   • Dosage: This is generally 1mg to 5mg taken 30 minutes before bedtime. This can be increased to 10mg if needed.

2. Diphenhydramine – This is an antihistamine that causes sedation. It is available in 25mg and 50mg strengths.

• Some side effects may include dry mouth, constipation, blurred vision and urinary retention.
• Dosage: This is generally 25mg or 50mg taken 30 minutes to an hour before bedtime in people ages 12 and over.
• It should not be used for longer than 7 to 10 days as it’s efficacy may be reduced.
• People with the following conditions should not use diphenhydramine.
  • Dementia
  • Cardiovascular disease
  • Narrow angle glaucoma
  • Benign prostatic hypertrophy
• Common brand names are Unisom, ZzzQuil, and Sominex.

3. Doxylamine – This is an antihistamine that causes sedation. It is similar to Diphenhydramine. This is available in a 25mg strength.

• Some side effects may include dry mouth, constipation, blurred vision and urinary retention.
• Dosage: This is generally 25mg taken 30 minutes to an hour before bedtime in people ages 12 and over.
• It should not be used for longer than 7 to 10 days as it’s efficacy may be reduced.
• People with the following conditions should not use diphenhydramine.
  • Dementia
  • Cardiovascular disease
  • Narrow angle glaucoma
  • Benign prostatic hypertrophy
• Common brand name – Unisom.

Note: Unisom has products containing both diphenhydramine and doxylamine under the same brand name, so make sure to look at the active ingredients.

4. Valerian root – This is a supplement said to cause sedation by interacting with the GABA receptors.

• Some side effects may include drowsiness, upset stomach, headaches, and restlessness.
• Dosage: This is usually 300mg to 600mg taken 30 minutes to two hours before bedtime.
• It works best after taking it for 1 to 2 weeks, but it should not be taken for more than one month without speaking to your health care provider.

Caution:

• Do not take sleep aids with alcohol as this can cause increased sedation.
• Do not drive or operate any machinery while under the effects of a sleep aid.
• These sleep aid are indicated for short term use. If they don’t work for you, or you have to use them for longer than 7 to 10 days (except the valerian root as described above), speak with your health care provider to discuss other treatment options that may be better for you.

Disclaimer: This is not an exhaustive list and is for information only. Please consult your doctor or pharmacist if you need personal treatment options or questions.