How to Sleep Better: Tips for Insomnia Relief

Q: How to Sleep Better: Tips for Insomnia Relief

Struggling to fall asleep? You're not alone. Sleep difficulties (insomnia) affect 1 in 3 adults regularly, but evidence-based solutions exist. Improving your sleep quality and how long you sleep for delivers measurable benefits including better daytime alertness and performance, reduced anxiety and stress levels, and a stronger immune system. Whether you are battling stress-induced insomnia, environmental disruptions, or medication side effects, this expert pharmacist guide explores natural remedies, proper sleep hygiene practices, and over-the-counter options to improve your sleep quality and help you fall asleep faster.

Medically reviewed by Carmen Pope, BPharm. Last updated on July 18, 2025.

Official Answer by Drugs.com

Struggling to fall asleep? You're not alone. Sleep difficulties (insomnia) affect 1 in 3 adults regularly, but evidence-based solutions exist. Improving your sleep quality and how long you sleep for delivers measurable benefits including better daytime alertness and performance, reduced anxiety and stress levels, and a stronger immune system.

Whether you are battling stress-induced insomnia, environmental disruptions, or medication side effects, this expert pharmacist guide explores natural remedies, proper sleep hygiene practices, and over-the-counter options to improve your sleep quality and help you fall asleep faster.

1: Maintain a Consistent Sleep Schedule

Go to bed and wake up at the same time every day, including weekends. This helps regulate your body's internal clock (circadian rhythm) and improves natural sleep-wake cycles.

Sleep schedule tips:

Keep bedtime and wake time within 20 minutes of the same time daily. For example, if you usually wake up at 6 AM, don't sleep in any later than 620 AM
Avoid "sleeping in" on weekends
Use a sleep tracking app to monitor consistency
Set bedtime reminders on your phone.

2. Eliminate Disruptive Daytime Naps

Avoid napping after 3 PM or limit naps to 20-30 minutes. Long daytime naps can interfere with nighttime sleep quality and delay sleep onset.

Napping guidelines:

Power naps: 10-20 minutes maximum
Avoid naps if you have insomnia
If you must nap, do it before 2 PM
Create a nap-friendly environment.

3. Create a Sleep-Only Bedroom Environment

Reserve your bed exclusively for sleep and intimacy. This helps your brain associate your bedroom with sleep, making it easier to fall asleep quickly.

Your bedroom should be dark, quiet, and cool. Environmental factors play a crucial role in sleep quality and can help treat mild insomnia naturally.

Bedroom optimization:

Remove TVs, computers, electronic devices, blue light sources, and work materials
Use blackout curtains or sleep masks
Keep bedroom temperature between 60-67°F (15-19°C) and humidity levels between 30-50%
Invest in comfortable, supportive bedding
Use white noise machines or earplugs.

4. Utilize Sleep Tracking Technology

Use sleep tracking apps and devices to monitor sleep patterns and identify improvement areas.

Helpful sleep technology:

Wearable sleep trackers
Smart mattresses and pillows
Sleep cycle alarm clocks
Blue light filtering apps.

5. Avoid Sleep-Disrupting Substances

Limit caffeine after 2 PM and avoid alcohol and nicotine before bedtime. These substances can significantly impact sleep quality and sleep architecture.

Substance timing guidelines:

Caffeine: No coffee, tea, or energy drinks after 2 PM
Alcohol: Stop drinking 3-4 hours before bed
Nicotine: Avoid cigarettes and vaping 2 hours before sleep
Large meals: Finish eating 3 hours before bedtime.

6. Try Natural Remedies to Improve Sleep

Practice Relaxation Techniques for a Better Sleep:

Deep breathing exercises: 4-7-8 breathing technique (inhale for 4 seconds, hold your breath for 7 seconds, then exhale for 8 seconds)
Progressive muscle relaxation: Tense and release muscle groups
Meditation and mindfulness: 10-20 minutes before bed
Yoga and gentle stretching: Evening relaxation routines.

Dietary Changes for Better Sleep:

Sleep-promoting foods: Cherries, almonds, turkey, chamomile tea
Avoid late-night eating: Stop eating 3 hours before bed
Limit fluids: Reduce drinking 2 hours before sleep
Magnesium supplements: May help with sleep quality.

7. Check if Your Medications Interfere with Sleep

Many common medications can interfere with sleep patterns and cause insomnia. If you're taking any of these medications, consult your pharmacist or healthcare provider about timing adjustments or alternatives.

Common Sleep-Disrupting Medications:

Stimulant Medications:
- ADHD medications: Adderall, Ritalin, Concerta
- Decongestants: Pseudoephedrine, phenylephrine
- Weight loss medications: Phentermine, orlistat.
Corticosteroids:
- Prednisone: Can cause insomnia and mood changes
- Dexamethasone: Often causes sleep disruption
- Hydrocortisone: May affect sleep-wake cycles.
Other Medications:
- Thyroid medications: Levothyroxine (if taken at night)
- Diuretics: Hydrochlorothiazide, furosemide
- Antidepressants: Some SSRIs can cause sleep issues
- Beta-blockers: May cause vivid dreams or nightmares.

8. Talk to Your Doctor About Your Sleep Problems

Some sleep problems may be due to an underlying medical condition. Consult a healthcare provider if you experience:

Insomnia lasting more than 3 weeks
Loud snoring or breathing interruptions
Excessive daytime sleepiness
Difficulty staying asleep multiple times per week
Sleep problems affecting daily activities.

Potential Sleep Disorders to Rule Out:

Sleep apnea: Breathing interruptions during sleep
Restless leg syndrome: Uncomfortable leg sensations
Narcolepsy: Excessive daytime sleepiness
Circadian rhythm disorders: Misaligned sleep-wake cycles.

9. Consider Over-the-Counter Sleep Aids

OTC sleep aids can provide short-term relief for occasional insomnia. Use these for no more than 2 weeks without consulting a healthcare provider. The 4 best evidence-based options for sleep are melatonin, diphenhydramine, doxylamine, and herbal sleep supplements such as valerian root, passionflower, and chamomile.

Melatonin: The Natural Sleep Hormone

Dosage: 0.5-5 mg, taken 1-2 hours before desired bedtime
Best for: Jet lag, shift work, and circadian rhythm disorders

Melatonin benefits:

Naturally produced by your body
Minimal side effects
Non-habit forming
Helps regulate sleep-wake cycles.

Melatonin considerations:

Start with the lowest effective dose (0.5-1mg)
Take consistently at the same time
Avoid extended-release formulas initially
May cause morning grogginess in some people.

Diphenhydramine (Benadryl): The Antihistamine Sleep Aid

Dosage: 25-50 mg, taken 30 minutes before bedtime
Best for: Occasional insomnia with allergy symptoms.

Diphenhydramine considerations:

Common morning grogginess
May cause dry mouth and constipation
Can interact with other medications
Tolerance develops quickly with regular use.

Doxylamine: The Antihistamine Alternative

Dosage: 25 mg, taken 30 minutes before bedtime
Best for: Short-term insomnia relief

Doxylamine benefits:

Longer half-life than diphenhydramine
Available in generic formulations
Effective for sleep maintenance.

Valerian Root and Herbal Sleep Supplements

Natural sleep aids like valerian root, passionflower, and chamomile may help with mild insomnia.

Herbal supplement considerations:

Limited scientific evidence for effectiveness
May interact with prescription medications
Quality varies between manufacturers
Consult healthcare provider before use.

10. Consult a Specialist About Advanced Sleep Strategies

Cognitive behavioral therapy for insomnia (CBT-I) is considered the gold standard treatment for chronic insomnia. This therapy addresses the thoughts and behaviors that interfere with sleep.

CBT-I techniques:

Sleep restriction therapy
Stimulus control therapy
Progressive muscle relaxation
Mindfulness and meditation.

Frequently Asked Questions About Sleep and Insomnia

What Are the Strongest Over-the-Counter Sleeping Pills?

Doxylamine 25mg is generally considered the strongest OTC sleep aid, followed by diphenhydramine 50mg. However, "strongest" doesn't always mean "best" - effectiveness varies by individual.

How Long Does It Take for Sleep Aids to Work?

Melatonin: 1-2 hours
Diphenhydramine: 30-60 minutes
Doxylamine: 30-45 minutes
Herbal supplements: 30-90 minutes

Can I Take Melatonin Every Night?

Short-term daily use (2-4 weeks) is generally safe for most adults. Long-term use should be discussed with a healthcare provider.

Does Diphenhydramine Raise Blood Pressure?

Diphenhydramine may slightly increase blood pressure in some individuals, particularly those with existing hypertension. Monitor blood pressure if you have cardiovascular conditions.

References

Good Sleep for Good Health. News in Health. https://newsinhealth.nih.gov/2021/04/good-sleep-good-health
About Sleep.CDC. https://www.cdc.gov/sleep/about/index.html

Does diphenhydramine raise blood pressure?

Increased blood pressure is not a typical side effect of diphenhydramine, a first-generation antihistamine that lowers the effects of histamines in your body. However, in rare cases, the drug may cause hypotension, or decreased blood pressure. This side effect is most likely to occur in people who are over the age of 60. Continue reading

Does Mucinex help with Covid?

Mucinex products do not help to prevent or treat the COVID-19 virus itself, but might help relieve some of the symptoms of COVID, like chest congestion, cough, or headache. Select a product that targets only the symptoms you have. Continue reading

Can diphenhydramine be used as a sleep aid?

Diphenhydramine can be used as a short-term sleep aid to help ease occasional sleep problems, such as when you have a cold or cough and it is preventing you from falling asleep. Older adults, children under age 16 and pregnant women should avoid taking diphenhydramine, as the risks to these groups may outweigh the benefits. Continue reading