Is there anything more frustrating than feeling tired but struggling to fall asleep? Possibly there is a solution, but struggling to fall asleep is still quite bothersome. If you’re one of those individuals who find it difficult to get some shut-eye, know that you are not alone: About one in three adults in the world experience insomnia, according to the Cleveland Clinic.

Given this, data from the 2020 National Health Interview Survey revealed that 8.4 percent of U.S. adults regularly take over-the-counter (OTC) sleeping pills or sleep aids. It was found that women are more likely to use sleep supplements than men, and this tendency increases with age.

However, research recently has shown that prescriptions for sleeping pills have decreased by a significant 31 percent. This could be due to the increase in changes of lifestyle and the use of effective natural sleep remedies and safe OTC sleep aids. The global sleep aids market is currently valued at $76 billion as of 2023 and is projected to reach just over $103 billion by 2028.

• OTC Sleep Aids: How They Work

Many over-the-counter sleep aids rely on the hormone melatonin as their active ingredient. Melatonin is said to help regulate your sleep cycle and internal clock, particularly when chronic stress disrupts the cortisol hormone. These aids can decrease the time it takes to fall asleep and enhance rapid-eye-movement (REM) sleep, which is characterized by increased brain activity and vivid dreams.

Other OTC sleep aids include antihistamines like diphenhydramine, found in popular products such as ZzzQuil Nighttime Sleep-Aid LiquiCaps. These aids induce drowsiness, making them useful at bedtime.

• Safety of Regular Use

Taking over-the-counter sleep aids every night isn’t generally recommended. Clinical psychologist Michael Breus, PhD, suggests that only a few people need them nightly, and they should with caution due to potential side effects. OTC sleep aids might be linked to severe cognitive disorders and, in some cases, strokes. Additionally, mixing these aids with alcohol can be harmful.

• Alternatives to OTC Sleep Aids

Before relying on OTC sleep aids, consider making lifestyle changes. Cognitive  behavioral therapy (CBT), improving sleep hygiene, and engaging in physical activity can greatly improve ones sleep quality. These changes can have a very positive impact on your sleep and how quickly you fall asleep.

In conclusion, while over-the-counter sleep aids can provide temporary relief, they should not be used as a daily solution. Lifestyle changes, therapy, and understanding your body’s natural rhythms are major key factors for achieving better sleep. If you’re consistently relying on sleep aids, it’s a good idea to consult a physician to explore underlying issues and consider alternatives.