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This story has been updated since it was originally posted on 4/19/2023 to include more supplements/medications
So many factors play into your ability to sleep, from the time you wake up in the morning to the food you eat before bed. Luckily, there are many healthy habits you can implement to promote better sleep. But if you frequently struggle to fall asleep and stay asleep, you may turn to supplements to help you along the way. As it turns out, though, some of those supplements may be resulting in tolerance and dependency—including one of the most popular options out there.
To learn more about potentially habit-forming sleep aids, we spoke to Dr. Jing Liu, OMD, PHD of Sol Nutrition and Sleep Science Coach Bridget Chapman. They told us that among others, melatonin, Ambien, and sleep aids containing antihistamines may lead to dependency. Learn more about these supplements and their potential side effects below.
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1. Melatonin
Melatonin is one of the most well-known and popular sleep supplements out there. While this is a naturally occurring hormone in your body, many people take it as a supplement when they struggle to sleep at night. However, Dr. Liu says that there are several possible side effects at hand, including dependence.
"Melatonin is a hormone that helps regulate sleep-wake cycles," she explains. "While melatonin supplements are not typically considered addictive, they can cause dependence in some individuals if used for long periods." She notes that other side effects may include headaches, dizziness, and drowsiness upon waking.
2. Antihistamines
Antihistamines such as diphenhydramine and doxylamine, which are frequently used to treat colds, flus, and allergies, are also a common ingredient in many over-the-counter sleep aids. However, it's important to keep in mind that these medications should only be used on a short-term basis; Dr. Liu points out that there are several potentially harmful side effects to consider.
"While they are generally considered safe for short-term use, long-term use can lead to tolerance and dependence," she warns. In addition to these effects, other downsides include dry mouth, dizziness, and urinary retention.
3. Ambien
Ambien (a.k.a. zolpidem) is a fast-acting sleep tablet commonly used to treat insomnia. It should, however, only be used as a short-term treatment. According to Chapman, this medication has "a relatively high potential for leading to dependence and causing long-term problems." She warns that "Ambien is known to be addictive and can pose health risks if not used properly."
In addition to dependence, Chapman also points out that "Ambien usage can disturb your natural sleep patterns, often resulting in daytime drowsiness." All in all, it's always best to stick to the guidelines and recommended dosages, staying in communication with your doctor as you take Ambien.
"To avoid dependency, I recommend prioritizing the improvement of your sleep habits before considering the use of any sleep medication," Chapman adds, citing a consistent sleep and wake time as one major factor to prioritize.
Safer alternatives
Although both melatonin and over-the-counter sleep aids containing antihistamines are likely fine to take for a short amount of time while you're experiencing insomnia, it's not a great idea to take these supplements every night on a long-term basis. Instead, you may want to consider other options.
L-theanine is one great natural sleep aid that is not only safe to take every night, but also help may help you achieve a more restful sleep that melatonin by increasing your brain's GABA levels.
Of course, the best, safest way to achieve a quick, restful sleep is by prioritizing good sleep hygiene and sticking to a consistent sleep schedule. You can learn more about the best sleep habits here. When in doubt, if you're experiencing insomnia for an extended period of time, your best bet is always to speak to your doctor.
READ MORE: The Brain-Healthy Habits Health And Food Experts Swear By For A Sharper Mind And Better Sleep
