Melatonin vs. Other Sleep Aids: Which One's Better?

Sleep is the foundation of a vibrant, healthy life. Yet, for millions, a restful night remains elusive. Whether it’s the stress of a busy day, the glow of late-night screens, or the challenge of shifting time zones, sleep struggles are more common than ever.

It’s no surprise that sleep aids have become a go-to solution for those seeking relief, with options ranging from over-the-counter pills to herbal teas and prescription medications.

While over-the-counter antihistamines and prescription sleep medications can sometimes force sleep, they often come with unwanted side effects and the risk of dependency. Herbal remedies and minerals like valerian root or magnesium may offer mild support, but their effects can be inconsistent. Melatonin stands out as a trusted, drug-free option that supports your natural sleep cycle.

Types of Sleep Aids

Melatonin Supplements

Melatonin is a natural hormone produced primarily by the pineal gland in the brain, often called the "hormone of darkness" because it is released in response to darkness and helps regulate the body's circadian rhythm—the internal clock that governs the sleep-wake cycle.

As daylight fades, melatonin levels in the bloodstream rise, signaling to the body that it's time to transition into the nighttime phase and prepare for sleep. This process is crucial for synchronizing physical, mental, and behavioral changes with the 24-hour day-night cycle.

Melatonin supplements are commonly used for:

• Insomnia (trouble falling or staying asleep)
• Jet lag from traveling across time zones
• Shift work sleep disorder (for those with irregular work hours)
• Delayed sleep phase disorder (where sleep onset is much later than desired)

Regarding safety, melatonin is generally well tolerated, with a favorable side effect profile compared to many other sleep aids.

At RIEV, our Melatonin Gummies are thoughtfully crafted with botanically sourced melatonin, calming L-Theanine, and nutrient-rich extracts to help you fall asleep naturally and wake up refreshed, ready to embrace your day, because your best self begins with a good night’s rest.

Over-the-Counter (OTC) Sleep Aids

The most common OTC sleep aids are sedating antihistamines, such as diphenhydramine and doxylamine succinate. These medications work by decreasing histamine levels in the brain, which naturally helps induce drowsiness and prepare the body for sleep. They are widely available in products like Benadryl, Sominex, Unisom, and Tylenol PM.

OTC antihistamine-based sleep aids are intended for occasional, short-term use, such as after a stressful day or when experiencing jet lag, rather than for regular, nightly use. Tolerance to their sedative effects can develop quickly, reducing their effectiveness over time.

Prescription Medications

Prescription sleep aids include several classes of drugs, each with distinct mechanisms and risk profiles.

Benzodiazepines (such as temazepam, triazolam) and Z-drugs (such as zolpidem/Ambien, eszopiclone/Lunesta) act by enhancing the activity of gamma-aminobutyric acid (GABA), the primary inhibitory neurotransmitter in the brain. This increases neuronal inhibition, promoting sleep, reducing anxiety, and relaxing muscles.

Melatonin receptor agonists like ramelteon work differently, targeting melatonin receptors (MT1 and MT2) to help regulate the body’s circadian rhythm and promote sleep onset.

These medications are effective for short-term relief of insomnia but carry significant risks, including tolerance, physical and psychological dependence, withdrawal symptoms, and next-day "hangover" effects that can impair cognitive and motor function. They are generally recommended only for short-term use and under medical supervision.

Herbal and Mineral Supplements

Valerian root is a popular herbal remedy used for sleep problems. Some studies suggest it may improve subjective sleep quality, but the evidence is inconsistent and less robust than for melatonin.

Magnesium is an essential mineral involved in muscle relaxation and stress reduction. Supplementation has been shown to improve sleep quality, increase sleep time, and reduce sleep onset latency, particularly in older adults and those with insomnia. Magnesium may also help with conditions like restless legs syndrome, though more research is needed. At recommended doses, magnesium is generally safe, but excessive intake can cause digestive discomfort.

In summary, while OTC and prescription sleep aids can provide short-term relief, they come with notable risks, especially with prolonged use. Herbal and mineral options like valerian root and magnesium may offer gentler alternatives, though their effectiveness varies.

How Do Sleep Aids Work?

Research consistently shows that melatonin can modestly improve sleep for many people, particularly by reducing the time it takes to fall asleep (sleep onset latency) and slightly increasing total sleep time.

A meta-analysis of 19 studies found that melatonin reduced sleep onset latency by an average of 7 minutes compared to placebo and increased total sleep time by about 8 minutes. It also improved overall sleep quality, though the magnitude of these benefits is considered modest. 

Melatonin is especially effective for circadian rhythm disruptions, such as jet lag, shift work, or delayed sleep phase disorder. However, for chronic insomnia, melatonin is generally less effective than prescription sleep medications.

In summary, melatonin is a safe, modestly effective option for certain sleep disruptions, while prescription medications offer stronger effects but greater risks. OTC sleep aids and natural supplements may help some individuals, but their benefits are usually less pronounced and best suited for short-term or mild sleep problems.

Which Sleep Aid is the Best?

There is no single “best” sleep aid for everyone. The ideal choice depends on the underlying sleep issue, your health status, and your comfort with potential risks and side effects. Each category of sleep aid offers unique benefits and limitations, making it important to match the solution to your specific needs.

However, melatonin is generally considered a safer option for short-term use, especially for people experiencing circadian rhythm disruptions such as jet lag, shift work sleep disorder, or delayed sleep phase. It has a lower risk of dependency and fewer side effects compared to many other sleep aids, making it a preferred first step for many seeking natural support for sleep onset issues.

If you struggle with chronic insomnia and severe sleep disorders, OTC and prescription options may be more effective for severe insomnia but come with greater risks. Herbal and mineral supplements can offer gentle support for some, but their benefits are less predictable. Always consult with a healthcare provider to determine the best and safest approach for your unique situation.

Conclusion

Choosing the right sleep aid depends on your unique needs and health. Here’s what to keep in mind:

• Melatonin is a gentle, natural option—great for jet lag, shift work, or occasional sleeplessness, with a low risk of dependency.
• OTC and prescription sleep aids can be stronger, but they come with more side effects and are best for short-term or severe cases.
• Herbal and mineral supplements like valerian and magnesium may help some people, but research is mixed.

Before starting any sleep aid, always consult your healthcare provider to make sure it’s safe and right for you.

Try RIEV Melatonin Gummies

If you’re looking for a safe, effective, and delicious way to support better sleep, try RIEV Melatonin Gummies. They’re made with high-quality, botanically sourced melatonin to help you fall asleep naturally, without grogginess.

Prioritize your sleep. Wake up refreshed. Choose RIEV.