Sleep aid: Practical tips, medicines, and safer ways to sleep better

Can’t fall asleep without reaching for something? You’re not alone. A sleep aid can help short-term, but the smarter move is to match the right option to your problem and avoid risks like dull mornings, memory fog, or dependence.

First, figure out why you’re awake. Trouble falling asleep, waking often, or sleeping but feeling tired in the morning point to different fixes. If stress, late caffeine, or screen time are the cause, a pill may only mask the issue.

Common sleep aids and when they help

Melatonin: A hormone supplement that helps reset your sleep clock. Useful for jet lag or shift work. Typical doses are small—start with 0.5–1 mg at bedtime and only increase if needed. Don’t mix with heavy alcohol or sedatives.

OTC antihistamines (diphenhydramine, doxylamine): Work fast but can leave you groggy next day, especially if you’re over 65. Good for an occasional sleepless night, not for long-term use.

Prescription options: Z-drugs (zolpidem, zaleplon), low-dose trazodone, and some benzodiazepines can be effective short-term. They have more side effects and a higher risk of dependence, so use under a doctor’s guidance and for limited periods.

Herbal options (valerian, chamomile) and supplements (magnesium) help some people but usually with mild effects. They’re low risk, but quality varies between brands.

Practical habits that work with or without pills

Sleep hygiene matters. Keep a consistent bedtime, limit screens one hour before sleep, and keep your room cool and dark. Avoid heavy meals and strong caffeine in the late afternoon. These changes often reduce the need for medication.

Try stimulus control: use the bed only for sleep and sex. If you’re awake for 20 minutes, get up and do a quiet activity until you feel sleepy again—don’t toss and turn.

Cognitive Behavioral Therapy for Insomnia (CBT-I) is a top non-drug option. It treats the thought patterns and habits that keep you awake and often beats medication in the long run.

Safety notes: Don’t mix sleep aids with alcohol or other sedatives. Older adults should avoid sedating antihistamines and be cautious with doses. Pregnant or breastfeeding people, and those with sleep apnea or certain lung or liver issues, should speak to a provider first.

If sleeplessness lasts more than a month, wakes you at night frequently, or comes with mood changes, see a doctor. They can check for medical causes like thyroid issues, pain, or sleep disorders and recommend safer treatments.

Want help picking a sleep aid? Talk with your healthcare provider or a pharmacist. Small changes plus the right, short-term medication often gives the quickest, safest relief.