A Guide To Sleep Aids – Comparing the Benefits & Side-Effects

Given that nearly 35% of people in the United States are unable to get adequate sleep, it comes as no surprise that sleeping pills and other sleep aids are some of the most commonly sold over-the-counter medicines and supplements. You can find a sleep aid in almost every grocery store, pharmacy, and even convenience store.

In fact, in a Consumer Lab survey of 8049 people, approximately 29.5% reported purchasing melatonin and 51.8% bought magnesium – both commonly used supplements for sleep and relaxation (see study).

Sleep Aids are in many cases a necessity for people who struggle with sleep, work rotating shifts, or travel a lot. The market is filled with products ranging from pharmaceutical OTC drugs such as diphenhydramine, to supplements like melatonin, and herbs such as valerian. While many of these options are highly effective, they do have side-effects and in some cases can even be habit forming.

From an Ayurvedic perspective, it is also important to consider the cause of your sleep problem and to address that appropriately. Certain disorders, lifestyle factors, stress, and habits can affect the bodily humors or doshas (vata, pitta, and kapha), which can result in trouble falling and staying asleep. Correcting the majority of sleep disorders requires the reduction or control of Vata and Pitta doshas. Unfortunately, many OTC medications can actually increase vata and pitta dosha when used long term.

In this article, we will go over some of the most common OTC medicines, supplements, and herbs with details on their ingredients, benefits, side-effects, and their effect on doshas.

The following table lists the most commonly found OTC medicines, supplements, and herbs that one may find when searching for sleeping aids:

Looking at this comparison, one may be surprised to find that herbs and supplements can actually have some mild side-effects. The idea that herbs and natural supplements are void of side-effects is a common myth hence these products should always be used with caution and the supervision of a physician.

Supplements

The most common natural products for sleep, such as Melatonin, Olly Sleep, and Relaxium, all have one thing in common – Melatonin. The problem with melatonin is it has a long list of side-effects and may even cause sleeplessness in some individuals. High doses of melatonin can also potentially cause rebound insomnia which can actually worsen sleep issues.

Magnesium Glycinate is often recommended for sleep and is known to be relatively safe when used at the correct dose. High doses have the potential to cause severe side-effects that can be life-threatening. Magnesium may also interact with muscle relaxants. Keep in mind that there are many forms of magnesium, each with their own benefits and some of which can actually increase energy levels. When trying to fall asleep, the supplement must be in the form of magnesium glycinate or the form recommended by your physician depending on your body’s needs.

OTC Medicines

The ingredients doxylamine succinate and diphenhydramine which are used in ZzzQuil, ZzzQuil Ultra, Unisom, and Health A2Z SleepAid are known as anticholinergics. These are drugs that block the action of a neurotransmitter known as acetylcholine. This neurotransmitter tends to be deficient in individuals with dementia – which has prompted several studies to determine whether or not there is a link between the use of these medicines and the disease. Although the studies are not conclusive, they do suggest a pretty significant link (see study).

Medicinal Herbs

Single herbs such as Valerian, Ashwagandha, Passionflower, and Chamomile are known to be highly effective for sleep issues and appear to have the least severe side-effects along with some additional benefits for conditions that can severely impact sleep such as anxiety and PMS..

• Ashwagandha in particular has shown a lot of promise for treating stress-related conditions such as anxiety, depression, and insomnia (see study). Ashwagandha is a great solution for reducing vata dosha, but may increase pitta dosha.
• Passionflower tea is a common remedy for helping people fall asleep (see study) and also hold potent anti-anxiety properties (see study). Passionflower, much like Ashwagandha, also reduces vata dosha.
• Chamomile, also commonly used as a tea, improves insomnia and anxiety (see study) as well as other conditions that affect sleep such as PMS (see study). Chamomile increases vata dosha, and reduces pitta and kapha doshas.
• Valerian is a potent sedative herb that can significantly improve sleep quality and sleep onset (see study). This herb reduces vata and kapha doshas, but can increase pitta.

The table above discusses the side-effects associated with each of these herbs

Correcting your sleep requires you to understand the underlying cause of your sleep issue and working on resolving that specifically. While the remedies discussed in this article are highly useful, if they are only being used to treat the symptom of sleeplessness, then they may become something that you depend on. On the other hand, if you are simply having trouble with sleeping due to recent travel or work shift rotations, then these remedies could certainly be a viable solution.

Understanding the physiology of sleep is also needed to help pick the appropriate remedy when treating sleep disorders, therefore, it is always recommended to consult a physician when choosing a sleep aid for long-term sleep issues.