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These were effective, but not as consistently as the above selections. I would still encourage others to try because the body reacts differently to the active ingredients in these over-the-counter sleep aids.
Rebalance Dream Sleep Mints (melatonin-free; 31-pack) for $46: These melatonin-free mints are designed to slowly dissolve with natural sleep-inducing ingredients like L-theanine, L-tryptophan, GABA, and slow-release reishi mushroom. You can take up to three lozenges per night, and it took me three to feel any kind of calming effect. I like the idea of the slow-melting mint option, but I’m currently testing the version with melatonin to see how it compares to the melatonin-free version.
Photograph: Molly Higgins
OLLY Sleep Gummies for $17: OLLY is a super trendy brand whose gummy supplements constantly go viral on social media like TikTok and sell out fast. These are delicious: blackberry with mint flavor, and contain 3 mg of melatonin; L-theanine, which reduces anxiety and promotes healthy sleep cycles; and botanicals such as chamomile, passionflower, and lemon balm extracts. (Melatonin is generally considered safe for pregnant people, but a doctor should be consulted.) The first time I took these gummies, I felt the effects and fell asleep easily. I woke up around 2am and ate two more and eventually came back to bed. The next night, after taking two gummies, I didn’t feel much of a sleep effect and I doubled the dose to four gummies (6 mg) and fell asleep after an hour or so, but woke up again in the middle of the night and took another dose. With so many people (on the internet and in my real life) swearing by these OLLY Sleep Gummies, I was hoping for more.
Kona Sea Salt Deep Ocean Magnesium Water Drops for $12: Kona’s sleep and relaxation products use magnesium sourced from deep sea water in Hawaii to promote better sleep and muscle relaxation. I tried a full range of Kona Sea Salt’s Hawaii Water products, including the Calm Mineral Spa Bath ($8) and Deep Ocean Magnesium Mist ($18), but I found the drops to be the most effective, though I still regularly spritz the magnesium mist before bed. You just need to add one drop per ounce of drinking water, and it is quickly absorbed into the body, providing multiple benefits like regulating the sleep-wake cycle and promoting deep sleep without hangovers. It doesn’t really taste like anything else other than a mild salt taste, but it doesn’t deliver solid, consistent sleep-inducing results like the other options above.
ossia Vagus Nerve Pillow Mist for $38: This spray aims to create a calming environment to help regulate and prepare the mind and body before sleep. The longest cranial nerve in the body, the vagus nerve activates the body’s relaxation response to help control stress. Each spray of this mist delivers a hearty spray of soothing essential oil blend of Juniper Berry, Lavender, Lemon Tea Tree, Chamomile and Moroccan Rosemary to help relax the mind and body. The scent is almost hard to describe – it’s light, with mild herbal and citrus notes that inspired me to dip all my pillows and bed linens in it. It may be a placebo effect, but it evoked something in me that made me feel like I was in a spa, and I always felt more relaxed, comfortable, and ready for bed.
Not effective (for me)
Photograph: Molly Higgins
Earthing Pillow Cover for $140: I am very confused by this product. It is believed that the pillowcase acts as a type of medium for the Earth’s natural electrons, giving you a burst of negative charge to keep you “grounded” while you sleep and thus allow for more restful sleep. According to Earthing’s website this electron grounding is supposed to be “rejuvenating, reduce inflammation” and help you “reconnect with the Earth.” In fact, it is a synthetic plastic-y faux leather pillow cover infused with carbon pigments that needs to be plugged in while sleeping. It has a large safety warning and also comes with an outlet safety test to ensure that it does not cause an electrical fire while you sleep. So, that’s reassuring. I found the leather material to be very hot, sticky and uncomfortable, and I felt very bad when I woke up.
Canary Nighttime Nourisher (60-Pack) for $18: I hate to do this, because all Canary products are delicious, but I didn’t feel the impact of these sleep gummies. These vegan tart cherry gummies use natural ingredients like ashwagandha, chamomile, and lemon balm for a more natural effort at relaxation. Although they are very tasty (like every gummy supplement from Canary), I did not experience any significant sleep effect while taking them.
BodyHealth Sleep for $42: Before bed, you take three capsules (which is a lot of pills to swallow) that are boosted with “Perfect Amino” (no idea what it actually is), taurine, vitamin C, L-theanine, L-glycine, 5-HTP (I-5-hydroxytryptophan, often used for depression, with less evidence for helping insomnia); L-glutamine and GABA (amino acids), and 3 mg melatonin. these were horse pills so It became difficult for me to swallow and I got acid reflux symptoms whenever I took them. They may have helped increase sleepiness, but I was so focused on my anger that I didn’t realize it.
What else can I try besides sleep aids?
Before running to the store for a quick fix, Monica Baena, MD, adult-gerontology nurse practitioner at the George Washington Center for Sleep Disorders, recommends establishing good sleep hygiene. This includes keeping a set sleep schedule, creating a bedtime routine, and avoiding screen time, alcohol, and bright lights before bed, as well as making sure you’re getting physical activity during the day and taking care of any other health problems that may contribute to insomnia.
Part of the importance of creating a bedtime routine is making sure your bedroom is optimal for your personal sleep preferences, whether that’s temperature or using a sleep mask or sound machine — whatever makes your environment more conducive to restful sleep.
What are the risks of sleep aids?
“Sleeping medications have the potential for both dependence and tolerance — these medications are meant for short-term use,” says Hannah Segedi, MD, a physician assistant at the George Washington Center for Sleep Disorders. Although sleep aids can sometimes be helpful in initiating and maintaining sleep, Segedi outlines some of their more serious potential side effects, such as nervousness and memory problems. They may also increase the risk of abnormal sleep behaviors such as sleep walking or sleep eating.
As a general rule, people should not drive or operate machinery while taking sleep aids or mix them with alcohol, and everyone – especially people who are pregnant or have any pre-existing medical conditions – should consult their doctor before using them. The FDA only endorses prescription drugs for insomnia like Ambien, as well as over-the-counter medications, which often contain variations of the same two active ingredients: doxylamine and diphenhydramine. However, OTC medications are not regulated in the same way that prescription medications are regulated. Some active ingredients, such as doxylamine, actually increase the risk of dementia.
What are some common ingredients in OTC sleep aids?
Although they should be used in moderation, there are certain ingredients believed to help promote healthy sleep that appear in most of the sleep aids on this list. Let’s do a crash course.
- doxylamineFound in OTC medications like Unisom, it is one of the most common medications used for insomnia and is also used for nausea and allergic rhinitis during pregnancy. It stays in your system longer than other sleep medications, so you are more likely to feel prolonged drowsiness due to a “hangover” the next morning.
- diphenhydramineUsed in OTC medications like Benadryl and Zazaquil, it is one of the most common OTC sleep medications and can also be used for allergies. Both diphenhydramine and doxylamine work similarly and have similar side effects.
- melatonin A naturally occurring hormone produced by the brain that helps regulate your internal clock. Increased levels of melatonin signal that it is time for your body to sleep. Baena explains that “Melatonin is a hormone released by the pineal gland in the brain. It’s linked to the time of day and increases when it’s dark and decreases when it’s light. It helps time your circadian rhythm.” Sagedi warns that melatonin can cause side effects such as drowsiness, dizziness, headaches and strange dreams. Melatonin has been proven to regulate the sleep-wake cycle, but because it is considered a dietary supplement in the US, it is less strictly regulated by the FDA than prescription or over-the-counter medications. Melatonin is generally considered safe for pregnant people and children in low doses, but a doctor should be consulted before use.
- Other common ingredients include: Vitamin B6Thought to aid in the production of melatonin; magnesiumwhich helps regulate the nervous system and melatonin production; L-theanineAn amino acid that promotes relaxation; And gabaAn amino acid that helps calm the brain.
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