Melatonin regulates the sleep-wake cycle by telling the body that it is almost time for sleep. The brain makes less melatonin when it is light outside and more when it is dark, such as during the winter. Age also plays a role — as a person ages, they produce less melatonin.
Learn about using melatonin for children here. Many sleeping aids contain melatonin. They tend to be most effective for people with circadian rhythm sleep disorders, which are problems with the timing of sleeping or waking up. However, doctors do not know if they are effective. Learn about types of melatonin products here.
Melatonin supplements are available without a prescription from drug stores, supermarkets, and online shops. Melatonin is available in dosages of milligrams mg , and a person should take them at bedtime.
How long the effects last depend on the dosage taken. Learn more about how long melatonin lasts here. It is possible to overdose on melatonin , so people should always follow product instructions or talk with a doctor about safe dosages. Limited evidence suggests that melatonin can treat insomnia. Although there are mixed findings, most research, including a meta-analysis , indicates that it can reduce the time it takes to fall asleep.
Experts do not know if melatonin is safe to use during pregnancy. Learn more about using melatonin for sleep here. Valerian root is a common ingredient from the valerian plant. Many herbal supplements contain valerian to improve sleep, relieve anxiety, and support relaxation.
Learn about the similarities and differences between valerian and melatonin here. The supplements come in many forms, such as teas, liquids, and capsules. They may suit people who do not want to take pills or medication. Several clinical studies show that taking valerian can improve sleep quality in people with insomnia. However, not enough evidence is available to confirm whether valerian root is an effective sleep aid.
Learn more about if valerian root can help anxiety and insomnia here. Hilbert, the main side effects include dizziness, lightheadedness, dry mouth, and morning grogginess, in addition to "worrisome interactions" with other medications.
There are also concerns about increased falls and memory difficulties. As long as you've been cleared by your doctor to take sleeping pills—and you're in contact with them about your experience on the medication, short-term use of sleep aids is fine, but remember that "sleeping pills are really just a [bandage]," says Dr.
Underlying issues—like an untreated sleep disorder, disruptive sleep environment, depression or anxiety, or an irregular sleep schedule--must eventually be addressed for long-lasting relief. To get our top stories delivered to your inbox, sign up for the Healthy Living newsletter.
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Please try again. Won, sleeping pills can be classified in three different ways:. The risks and benefits of various prescription sleeping pills can differ. To find the right prescription medication to help you sleep, your doctor generally should:. Insurance companies may have restrictions on which sleeping pills are covered, and they may require that you try other approaches to your insomnia first.
Always ask your doctor about potential side effects before deciding which sleeping pills to consider taking. Depending on the type, prescription sleeping pills may include side effects such as:. Sometimes prescription drugs used mainly to treat depression may ease insomnia when taken in lower doses. Although widely used, these are not approved by the Food and Drug Administration for insomnia. When insomnia is secondary to depression or anxiety, antidepressants may improve both conditions at the same time.
Prescription sleeping pills and even some nonprescription sleeping pills as well as certain antidepressants may not be safe if you are pregnant, breast-feeding or an older adult.
Sleeping pill use may increase the risk of nighttime falls and injury in older adults. If you're an older adult, your doctor may prescribe a lower dose of medication to reduce your risk of problems.
Some health conditions — for example, kidney disease, low blood pressure, heart rhythm problems arrhythmias or a history of seizures — may limit your options. Also, prescription drugs and over-the-counter sleep aids may interact with other medications. And taking certain prescription sleeping pills can lead to drug abuse or drug dependence, so it's important to follow your doctor's advice. If your best attempts to get a good night's sleep have failed, prescription sleeping pills may be an option.
Here's some advice on how to use them safely. There is a problem with information submitted for this request. Sign up for free, and stay up-to-date on research advancements, health tips and current health topics, like COVID, plus expert advice on managing your health.
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This content does not have an English version. Learning how to relax your muscles, such as through progressive muscle relaxation or meditation, is one way to relax your body. Breathing deeply is another way. Healthy thinking with cognitive-behavioral therapy. Healthy thinking, or balanced thinking, is a way to help you stay well or cope with a health problem by changing how you think.
Cognitive-behavioral therapy is a type of counseling that can help you understand why you have sleep problems. And it can show you how to deal with them. Cognitive-behavioral therapy helps reduce interrupted sleep over time. What are the risks of taking sleeping pills?
Sleeping pills may: Have side effects , such as making you feel anxious or sick to your stomach nauseated. You also may feel sleepy or drowsy during the day. Not work as well over time.
After a while, they may not help you sleep the way they used to. Become habit-forming. You may come to rely on them so much that you can't sleep without them. Cause withdrawal symptoms when you stop taking them. Why might your doctor recommend that you take sleeping pills? Your doctor may recommend sleeping pills if: You need help right away for a sleep problem that is causing problems in your life. You have tried lifestyle changes and you still have trouble sleeping. You plan to take them for only a few weeks.
You plan to try lifestyle changes along with taking sleeping pills. Compare your options. Compare Option 1 Take sleeping pills Don't take sleeping pills. Compare Option 2 Take sleeping pills Don't take sleeping pills. Take sleeping pills Take sleeping pills You take a sleeping pill every night or a few times a week as your doctor prescribes. You make lifestyle and behavior changes to help you sleep. These may include: Going to bed at the same time each night and getting up at the same time each morning.
Not eating too much or drinking alcohol before bed. Not getting too much caffeine from drinks or foods. You'll probably be able to sleep right away. You may be less tired and more able to concentrate during the day. If you take sleeping pills for a long time, they may not work as well as they did at first. You may come to depend on the pills for sleep and may not be able to sleep without them.
You could have withdrawal symptoms when you stop taking them. The pills can cost a lot. Sleeping pills have several possible side effects, including making you feel: Sleepy or drowsy during the day. Sick to your stomach. Don't take sleeping pills Don't take sleeping pills You make lifestyle changes to help you sleep. You help yourself get to sleep. You don't have to take a pill every day. You don't have the cost of medicine. You don't have to worry about depending on medicine to sleep.
You don't have the risk of withdrawal symptoms or possible side effects. You can decide later to take sleeping pills if lifestyle changes don't work well enough. Lifestyle changes alone might not be enough to help you sleep. Personal stories about taking sleeping pills for insomnia These stories are based on information gathered from health professionals and consumers. What matters most to you? Reasons to take sleeping pills Reasons not to take sleeping pills.
I've tried lifestyle changes, and I'm still not sleeping enough. I want to give lifestyle changes more time to work. My life isn't suffering because of my lack of sleep. I'm not worried about side effects from sleeping pills.
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