List of Sleeping Aids

According to the National Sleep Foundation, about three quarters of American adults report having at least one symptom of a sleep problem for a few nights each week within the past year. These symptoms include difficulty in falling asleep, waking up frequently during the night, snoring, restless leg syndrome and sleep apnea. A number of aids are available to help overcome these problems, including prescription and over-the-counter medications, dietary supplements and behavioral changes.

Prescription Drugs

The most common prescription drugs used to overcome sleep disorders are hypnotics, most especially benzodiazepine agonists. These have proved to be safe and effective promoters of quality sleep, but as with all medications, they should be used in appropriate doses and for as limited a time as possible. Your doctor will help guide you in starting and stopping this type of medication, so as to avoid the "rebound insomnia" that may occur if high doses are stopped suddenly.

Anti-anxiety medications are also sometimes prescribed to help with sleep disorders, particularly for those with depression.

Prescription sleep aids should always be used with caution and only after determining that other methods of overcoming sleeping problems are not effective.

Over-the-Counter Drugs

About 25 percent of Americans make use of sleeping pills annually; the most common of these OTC medications are diphenhydramine (such as in Sominex or Nytol) and doxylamine (found in Unisom). OTC sleep aids often contain antihistamines and some also add a pain reliever.

Among the possible side effects of these OTC drugs are dry mouth, dizziness and heart problems. Test your dosage carefully, as some people experience drowsiness that can last long after you awake the morning after taking one of these.

OTC sleep aids are not recommended if you're pregnant or breastfeeding, or if you have asthma, bronchitis, a peptic ulcer, glaucoma or enlarged prostate. Also, don't drive or participate in activities that require you to be alert if you've taken a sleeping aid.

Herbal and Dietary Supplements

A number of dietary supplements have been found to be helpful in overcoming sleep problems.

Valerian is a root frequently made into tea that has shown promise as a sleep aid. However, according to studies reported in the National Library of Medicine, the active ingredient of this herbal supplement is unclear, and the safest, most effective dosages have not been established. Possible side effects include headache, excitability or uneasiness and heart disturbances.

Melatonin is a hormone naturally produced in the human body. A synthetic form can be purchased to use as a sleep aid. Studies indicate the best use of this supplement is to overcome jet lag or sleep problems associated with circadian rhythms, such as shift work.

As with prescription and OTC sleep aids, dietary supplements have side effects, including daytime drowsiness, headaches and dizziness. They should not be used if you're pregnant or breastfeeding. Dietary supplements may interact poorly with some medications, so tell your family physician if you are taking these.

Behavioral Approaches

The National Sleep Foundation strongly recommends trying out a few behavioral changes to aid in getting a good night's sleep before trying either OTC or prescription sleep aids. You might try limiting the time you spend in bed and making a good mental connection between your bed and sleep. This stimulus control means you would only use your bed for specified purposes, such as sleeping or sexual intercourse.

Other guidelines to help you sleep better include getting regular exercise---but not too close to bed time; setting a regular time for going to bed and getting up each day; avoiding daytime napping; or creating a relaxing bedtime ritual.