OTC Sleep Aids: What Works, What Doesn't, and What to Watch For

When you can't sleep, OTC sleep aids, over-the-counter medications and supplements used to help with short-term insomnia. Also known as sleep aids, they're the first thing many people reach for when lying awake at 2 a.m. But not all of them are created equal—and some can do more harm than good if you don’t know how they work.

Most OTC sleep aids, over-the-counter medications and supplements used to help with short-term insomnia. Also known as sleep aids, they're the first thing many people reach for when lying awake at 2 a.m. rely on antihistamines like diphenhydramine, a first-generation antihistamine commonly found in sleep aids like Benadryl and ZzzQuil. It knocks you out by blocking histamine, but it also dries your mouth, makes you groggy the next day, and can mess with your memory over time. Then there’s melatonin, a natural hormone your body makes to regulate sleep-wake cycles. It doesn’t force sleep—it just signals your brain it’s time to wind down. But taking too much, or taking it at the wrong time, can throw your rhythm off even more. And while melatonin is safe for short-term use, mixing it with sedatives, medications or substances that depress the central nervous system, including alcohol, benzodiazepines, or certain antidepressants can be dangerous. That’s why some people wake up feeling worse than before.

What most guides don’t tell you is that OTC sleep aids are not meant for long-term use. They treat symptoms, not causes. If you’re struggling with sleep because of stress, chronic pain, sleep apnea, or even an overactive bladder, popping a pill won’t fix it. And the more you rely on them, the more your body adjusts—meaning you’ll need more to get the same effect. The real win? Pairing the right OTC option with simple habits: keeping your room cool, avoiding screens before bed, and getting up at the same time every day—even on weekends. That’s what actually rebuilds your sleep drive.

Below, you’ll find real, no-nonsense breakdowns of what’s in these products, how they interact with other meds you might be taking, and which ones actually help people like you—not just marketing claims. You’ll see why melatonin works for some but not others, why diphenhydramine is a bad long-term bet, and what alternatives might be safer. No hype. Just what you need to know before you reach for that bottle again.