Sleep aids: Natural vs. over-the-counter vs. prescription pills

Trouble sleeping? Learn about your options for getting a better night’s rest.

Amanda CaprittoJan. 24, 2021 6:00 a.m. PT

LISTEN- 08:58

Imagine cozying into bed and falling asleep within minutes — and then staying asleep until the sun comes up or your alarm goes off. If you’re one of those people, you’re envied by many. 

If you’re the opposite type of person, a.k.a. the kind who can’t fall asleep in less than 30 minutes and is reeled into wakefulness at the slightest sound, you probably found yourself here as part of your quest to achieve normal sleep habits. 

As someone who struggles to sleep myself, I’ve browsed the internet and drugstore shelves for hours in an attempt to find a remedy. I’ve tried melatonin; I’ve tried herbal supplements (and suffered through subsequent allergy attacks); I’ve tried over-the-counter sleep medications. I’ve tried most things shy of prescription sleeping pills and here I’ll outline all of the options you can try too. 

Read more: Best mattress for 2021: Casper, Nectar, Purple and more

If you’re in the same boat, know that different sleeping remedies work for different people. You’ll have to experiment (with caution, of course, and with a doctor’s order for prescriptions) to find out what sleep aids out there will help you catch some much-needed rest. This list of sleep aids isn’t exhaustive, but it’s a good start.

Always consult with your doctor before taking any supplements or medications that can impact your sleep. If your inability to sleep is severely interfering with your ability to fulfill daily obligations or is accompanied by anxiety, panic, stress, depression or other mental health conditions, please talk to your doctor about possible root causes and treatments. 

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Natural and herbal sleep aids

For those just dipping their toes in the water, natural and herbal sleep aids are a good start. You can find oodles of products online and in stores that promise to help you sleep. Many natural sleep aids contain a combination of ingredients, while others contain just one ingredient. Here’s a look at several common natural sleep aids. 

Melatonin: Melatonin is a hormone produced naturally in your body. In a perfect world, your body would produce more melatonin in the evening to prepare your body for sleep and less in the morning to help you feel alert. However, thanks to electricity and technology, many of us have wacky sleep schedules, thus wacky melatonin production. Supplementing may help (if you do it right). 

Magnesium: An essential mineral, magnesium can improve sleep because it helps in the regulation of melatonin. If you’re hesitant to supplement melatonin directly, you could try supplementing magnesium first as a way to increase your body’s natural production of melatonin. 

Valerian root: Nicknamed “nature’s Valium,” valerian root is available as an extract in pills and liquids. It gained its status as a sleep aid because of compounds that inhibit the breakdown of gamma-aminobutyric acid (GABA) in your brain. GABA is a chemical messenger, and low levels of GABA have been linked to poor sleep and anxiety. Because Valerian root inhibits the breakdown of GABA, more of it may remain in your brain, thus helping you sleep better.

GABA: Speaking of GABA, supplementing this chemical messenger directly is linked to improved sleep. Patients with insomnia have reported falling asleep faster after taking GABA supplements, but other research conflicts those findings. GABA may work better in combination with other ingredients.

Glycine: This amino acid is thought to improve sleep because it lowers your core body temperature. Your body does this naturally at night, and it’s one of many indicators your brain perceives as a sign it’s time to sleep. Glycine has been shown to reduce the time it takes to fall asleep and improve overall sleep quality.

L-theanine: Another amino acid, L-theanine is often included as an ingredient in combination sleep aids. It’s mainly found in tea leaves and it’s known to boost GABA, serotonin and dopamine levels in the brain. L-theanine may also reduce resting heart rate and inhibit stress responses, further promoting relaxation. 

CBD: CBD was the unicorn of the late 2010s. People started using it for everything from pain relief to relaxation and, yes, sleep. Although it’s unclear whether CBD can directly improve sleep in some physiological way, recent research does suggest that CBD reduces cortisol levels, which can alleviate stress and help you sleep. 

Lavender: Ever felt super relaxed after using lavender essential oil or lighting a lavender candle? It’s not a placebo effect. Studies show that lavender really can promote sleepiness due to its effects on the nervous system. One study found that using lavender in combination with healthy sleep hygiene habits results in better rest than focusing on sleep hygiene alone. It’s a simple addition to your bedtime routine that has potential to help a lot.  

Chamomile: Drinking chamomile tea or using an aromatherapy diffuser with chamomile essential oil may make it easier to fall asleep thanks to a compound called apigenin. This chemical compound binds to GABA receptors in your brain (are you sensing that GABA is a common denominator yet?) and induces relaxation.

One very important thing to note about natural and herbal sleep aids is that they’re regulated as dietary supplements, not medications. This means they aren’t subject to the strict safety and efficacy standards set forth by the Food and Drug Administration for medications. If you want to try one of the sleep aids described above, do thorough research on different brands before you buy. 

Over-the-counter sleeping pills

When you head to the sleep aid aisle of a drugstore, you’ll see dozens of different bottles with different names. Look closer, though, and you’ll notice that most of the bottles contain one of the following two ingredients. 

Diphenhydramine: Found in Benadryl and other allergy medications, diphenhydramine is sold as a single ingredient or in combination with pain relievers, fever reducers and decongestants. As a sleep aid, it’s typically sold alone. Brand names for sleep aids containing diphenhydramine include Aleve PM and Tylenol Simply Sleep. Most drugstores sell generic diphenhydramine as a sleep aid, too.  

Doxylamine: Used for short-term treatment of insomnia, doxylamine is another antihistamine that can cause drowsiness. You can find it in drugstores as a generic sleep aid, as well as under the brand names Unisom, Nytol and Nyquil.

As you can see, OTC sleep aids are just sedating antihistamines. People generally use these medications to treat allergy symptoms, but certain antihistamines (like the three described above) can make you sleepy. Second-generation antihistamines usually don’t make you sleepy, and those are found in allergy pills labeled “non-drowsy.”

Keep in mind that although antihistamines are generally considered safe, they may interact with other medications you’re taking. Also, they’re not intended to be taken for more than two weeks at a time, so they aren’t a permanent solution to insomnia. 

Prescription sleeping pills

Like OTC sleeping pills, prescription sleeping pills go by dozens of names. Prescription sleeping pills fall into three categories, hypnotics, barbiturates and benzodiazepines. Below are some of the more common sleeping pills prescribed by doctors. 

Hypnotics: Hypnotics are a class of psychoactive drugs prescribed to induce sleep. They come with a lot of potential side effects, including headaches, nausea, depression, weakness, impaired coordination and nervousness. They may interact with other drugs you’re taking and aren’t recommended for use with alcohol, so be sure to talk to your doctor about those factors. 

Common hypnotics include: 

• Zolpidem (Ambien)
• Zaleplon (Sonata)
• Eszopiclone (Lunesta)
• Ramelteon (Rozerem)
• Suvorexant (Belsomra)
• Doxepin (Silenor)

Benzodiazepines: Benzodiazepines are typically used to treat anxiety, seizures and other mental health conditions, but they can also treat insomnia and are often prescribed for that purpose. These medications work by altering the activity of your nervous system, targeting neurons that trigger stress responses. There are several different types of benzodiazepines, and they all have potential side effects, some of which can be serious. Mixing benzodiazepines with alcohol or other sedating substances can be fatal. 

Common benzodiazepines include:

• Alprazolam (Xanax)
• Chlordiazepoxide (Librium)
• Clonazepam (Klonopin)
• Clorazepate (Tranxene)
• Diazepam (Valium)
• Estazolam (Prosom)
• Flurazepam (Dalmane)
• Lorazepam (Ativan)
• Midazolam (Versed)
• Oxazepam (Serax)
• Temazepam (Restoril)
• Triazolam (Halcion)
• Quazepam (Doral) 

Barbiturates: Another sedative-hypnotic drug, barbiturates are a type of central nervous system depressant that quiets anxiety reactions and can treat insomnia and seizures. This class of medications can lead to emotional and physical dependence, and as such are classified as Schedule II drugs.

Common barbiturates include:

• Amobarbital (Amytal)
• Secobarbital (Seconal
• Butabarbital (Butisol)
• Pentobarbital (Nembutal)
• Phenobarbital (Donnatal)
• Butalbital/acetaminophen/caffeine (Esgic, Fioricet)
• Butalbital/aspirin/caffeine (Fiorinal, Ascomp) 

Which kind of sleep aid should you try? 

Natural, OTC and prescription sleeping pills all have pros and cons. For example, prescription medications are more likely to induce deep sleep, but they can also lead to dependence and side effects like sleepwalking or severe daytime drowsiness. 

Natural remedies aren’t likely to be habit-forming, but because they’re regulated as dietary supplements, it’s hard to know what you’re really getting in a bottle. As for OTC sleep aids, many people quickly develop a tolerance to them and they can cause side effects in some people, as well as interact with other medications. 

You should discuss sleep aids with your doctor if you think you could benefit from them. Ultimately, the “best” sleep aid is the one that helps you get the best rest without adverse effects. 

The information contained in this article is for educational and informational purposes only and is not intended as health or medical advice. Always consult a physician or other qualified health provider regarding any questions you may have about a medical condition or health objectives.SleepLarge play-pause toggleGoodbye to the tech we lost in 202000:0001:34https://75b2fbe02e56c96293d31be7fda90fcb.safeframe.googlesyndication.com/safeframe/1-0-37/html/container.htmlCNET editors pick the products and services we write about. When you buy through our links, we may get a commission.

The best sleep masks for 2021

Block out light, reduce stress and sleep better with these eye masks.

Mercey LivingstonJan. 20, 2021 8:00 a.m. PT

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LISTEN- 01:44

• Weighted sleep mask for stress reliefNodpodJump to details$34 AT AMAZON
• Blocks out noise, tooLunya Silk Sleep MaskJump to details$48 AT LUNYA
• Enough coverage for side sleepersClique Silk Sleep Eye MaskJump to details$38 AT CLIQUE
• Bigger sleep mask for menAlaska Bear Sleep MaskJump to details$10 AT AMAZON
• Contoured sleep mask3D Contoured Sleep MaskJump to details$13 AT AMAZON
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Show more (1 item)

It’s amazing what small tweaks to your nighttime routine can do for your sleep. Simple changes like cooling down your bedroom, reading a book or journaling can lead to more restful sleep. 

Updating your bed, mattress or pillows can all make a difference in your sleep quality, but controlling how much light reaches your eyes at night is also important. For many of us, blocking out light is crucial for a good night’s rest. That’s where sleep masks come in.

Once I started using a sleep mask, I noticed a huge difference in my sleep quality. Even though I have blackout curtains in my room, light from my neighbor’s security flood light somehow still creeps in. Now, I use a sleep mask religiously to ensure that none of the light from the outside or my electronics inside disturbs me.

While just a few years ago a silk sleep mask may have been the height of luxury, things have changed. Today’s sleeping mask has more features that can help with everything from blocking out noise to anxiety. There are eye masks for sensitive skin, ones with an adjustable strap, ones with eye cups to help prevent puffy eyes and more. 

From a weighted sleep mass that can act like weighted blankets for your face, to a noise-muffling eye mask, we’ve curated this list based on research and reviews of some of the best sleep masks currently available on the market. Keep reading below to find the best sleep mask for your needs, whether you’re a side sleeper or looking for something that can help your skin.Weighted sleep mask for stress reliefNodpod

NodPod

If you’ve ever used a weighted blanket for stress or anxiety, then you know the surprisingly calming effects that the pressure from weighted products can have on your sleep. The same concept has been applied to sleep masks, and Nodpod is one popular choice. 

When I tried the sleep mask I loved the calming effect of the mask on my face. The NodPod also has two different materials — one side is made of jersey for a cooler feel, and the other is microfiber, which is warmer. $34 AT AMAZONBlocks out noise, tooLunya Silk Sleep Mask

Lunya

Lunya’s silk sleep mask sounds luxurious — and it is. But you can also throw it in the wash, making it more convenient for real life. The wide band and full-coverage fit ensures that your eyes are completely covered so no light gets in. 

The most interesting feature of this mask is that it’s designed to help muffle noise since the band fits over your ears. If you’ve yet to get used to wearing ear plugs at night (like me) but want some noise relief, this can help. $48 AT LUNYAEnough coverage for side sleepersClique Silk Sleep Eye Mask

Clique

If you’re looking for a minimal, lightweight “barely there” sleep mask, this one is it. It’s super soft, light and the smooth silk doesn’t tug on your hair. The smooth fabric and headband ensure that you stay comfortable while you sleep on your side. 

The mask is big enough to provide coverage over your eyes, but it doesn’t weigh you down. It’s also machine -washable and convenient for travel since it does not take up much space in a bag.$38 AT CLIQUEBigger sleep mask for menAlaska Bear Sleep Mask

Amazon

Some sleep masks are on the smaller side or are shaped in a way that doesn’t work for different sized faces. This Alaska Bear sleep mask offers a broad, full-coverage fit making it a good choice for bigger faces. 

The key to a sleep mask working well is to find one that actually covers your face enough to block all light. The adjustable headband also ensures a snug fit for a variety of sleeping positions and head sizes.$10 AT AMAZONContoured sleep mask3D Contoured Sleep Mask

Amazon

If you don’t love the feeling of a mask pressing against your eyelids at night, or sometimes want the feeling of being able to blink and open your eyes, a contoured mask can help block out the light without weighing on your eyes. This 3D contoured mask also fits the bill if you’re on a budget since a three-pack clocks in at around $13.$13 AT AMAZONMemory foam molds to your faceTempur-Pedic sleep mask

Tempur-Pedic

If you love memory-foam pillows or mattresses, then you know how comfortable memory foam is for sleep. The foam eye mask molds to fit your face, and it covers your ears, which is handy to help secure ear plugs or headphones. The mask has an adjustable Velcro strap to ensure you have a snug fit that stays in place even if you toss and turn at night.