Don't Count Sheep: Better Bedtime Rituals

Melatonin

Melatonin supplements are often used to aid sleep, but their effectiveness is debated. Marielle Segarra explains that while melatonin can help with sleep timing, especially for jet lag, its impact on sleep quality is unclear. She notes, "Melatonin seems to help some people. It could be the placebo effect." 1 Additionally, the lack of regulation means the actual dosage in supplements can vary significantly from what's on the label 1.

   

OTC Meds

Over-the-counter sleep aids like Benadryl and Tylenol PM are popular but may not provide effective sleep. Chris Winter clarifies that these medications often lead to sedation rather than true restorative sleep. He states, "Sedation and sleep are not the same thing, and a lot of people confuse those two things." 2 Marielle Segarra advises consulting a doctor, as these aids can prevent the body from achieving necessary sleep stages 2.