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What are common over-the-counter (OTC) sleep aids?
Common OTC sleep aids include antihistamines such as diphenhydramine (Benadryl) and doxylamine succinate (Unisom). These medications are typically used to treat allergies but can also induce drowsiness, making them popular choices for occasional insomnia.
Are prescription sleep medications more effective than OTC sleep aids?
Prescription sleep medications, such as zolpidem (Ambien) and eszopiclone (Lunesta), are generally more potent and specifically designed to treat insomnia. They can be more effective for chronic or severe insomnia but also come with a higher risk of side effects and dependency.
What are natural sleep aids, and do they work?
Natural sleep aids include supplements like melatonin, valerian root, and chamomile. Melatonin is a hormone that regulates the sleep-wake cycle and is effective for some people, particularly for jet lag or shift work. The efficacy of other natural supplements varies, and they are generally considered safer but may not be as potent as prescription or OTC medications.
What lifestyle changes can help improve sleep without medication?
Lifestyle changes that can improve sleep include maintaining a consistent sleep schedule, creating a bedtime routine, avoiding caffeine and heavy meals before bedtime, and creating a comfortable sleep environment. Regular exercise and stress management techniques, such as mindfulness and meditation, can also be beneficial.
Can cognitive-behavioral therapy (CBT) help with insomnia?
Yes, cognitive-behavioral therapy for insomnia (CBT-I) is a highly effective treatment that addresses the underlying thoughts and behaviors that contribute to insomnia. It involves techniques such as sleep restriction, stimulus control, and cognitive restructuring. CBT-I has been shown to produce long-lasting improvements in sleep quality.
