Getting a good night’s sleep is crucial for physical health, mental wellbeing, and daily performance. Yet, millions of people in the UK struggle with insomnia, restless nights, or disrupted sleep patterns. While lifestyle changes and good sleep hygiene are the first line of defence, many turn to over-the-counter (OTC) sleep aids for relief.
This article provides an in-depth look at the most common OTC sleep aids available in the UK, their uses, recommended dosages, and potential risks — so you can make informed decisions.
The UK Regulatory Context for OTC Sleep Aids
In the UK, sleep aids fall under the regulation of the Medicines and Healthcare products Regulatory Agency (MHRA). Products are classified into:
- General Sales List (GSL) – Available in supermarkets, health shops, and online without restrictions.
- Pharmacy Medicines (P) – Available without a prescription, but only after a pharmacist consultation.
- Prescription Only Medicines (POM) – Not sold OTC; require a GP prescription.
The sleep aids you can purchase OTC in the UK generally fall into the GSL or P categories. These typically offer short-term symptom relief rather than a cure for chronic insomnia.
Common Types of OTC Sleep Aids
Antihistamine-based sleep aids
Antihistamines such as diphenhydramine and promethazine are sometimes used for their sedative properties. In the UK, you’ll find these in products like Nytol or Sominex.
- Uses: Short-term relief from occasional insomnia.
- Dosage: Often 25–50 mg taken 20–30 minutes before bedtime. Always follow the product-specific instructions.
- Risks: Morning grogginess, dry mouth, constipation, blurred vision. Not recommended for long-term use due to tolerance build-up.
Herbal remedies
Herbal supplements are popular among those seeking a “natural” approach. Common herbal sleep aids in the UK include valerian root, chamomile, passionflower, and hops.
- Uses: Promoting relaxation, reducing mild anxiety, and aiding sleep onset.
- Dosage: Varies — valerian extract often comes in 300–600 mg capsules; chamomile typically in tea form.
- Risks: Generally mild side effects, but can interact with medications such as antidepressants or blood thinners.
Melatonin supplements
In the UK, melatonin is prescription-only for adults over 55 with chronic insomnia. However, low-dose melatonin supplements are available OTC in some other countries. UK residents sometimes buy these online, but this is not officially sanctioned by the MHRA.
- Uses: Regulating the sleep-wake cycle, especially for jet lag or delayed sleep phase disorder.
- Dosage: Often 1–5 mg taken 30–60 minutes before bed in countries where available OTC.
- Risks: Can cause headaches, dizziness, and daytime sleepiness.
Magnesium and other minerals
Magnesium supplements are not sedatives but can support muscle relaxation and nervous system health, potentially improving sleep quality in people with deficiencies.
- Uses: Supporting relaxation, reducing restless leg symptoms, and enhancing sleep depth.
- Dosage: Typically 200–400 mg magnesium citrate or glycinate in the evening.
- Risks: Excessive doses can cause diarrhoea and stomach upset.
Aromatherapy and non-ingestible aids
Lavender oil, pillow sprays, and sleep masks are common non-ingestible OTC options. While evidence varies, some studies suggest mild benefits for relaxation and sleep onset.
How to Choose the Right OTC Sleep Aid
Consider the cause of your sleep problem
If your difficulty is falling asleep due to stress, herbal calming agents may help. If you wake frequently, antihistamine-based aids might be more effective for short-term use.
Check for interactions with other medicines
Always speak to a pharmacist, especially if you’re on prescription drugs, pregnant, breastfeeding, or have chronic health conditions.
Trial and monitor
Start with the lowest effective dose, and use for the shortest possible period. If symptoms persist beyond two weeks, seek medical advice.
Risks of OTC Sleep Aids
Tolerance and dependency
Even OTC sedatives can lead to tolerance, meaning you need more over time to achieve the same effect.
Next-day drowsiness
Residual sedation can impair driving or work performance the following day.
Masking underlying conditions
Sleep problems can be symptoms of depression, anxiety, sleep apnoea, thyroid disorders, or other medical issues. OTC aids may mask these without addressing the root cause.
Special precautions for older adults
Sedating antihistamines can increase fall risk, confusion, and cognitive impairment in elderly patients.
When to Seek Medical Help Instead of OTC Solutions
- Sleep problems lasting more than 3 weeks.
- Severe daytime fatigue affecting safety or performance.
- Snoring, gasping for air during sleep, or irregular breathing patterns.
- Mood changes such as depression or anxiety worsening.
FAQs
Can I use antihistamine-based sleep aids every night?
No — they’re intended for occasional use only. Long-term use can lead to tolerance and cognitive side effects.
Are herbal sleep aids effective?
Some people find them helpful, but scientific evidence is mixed. Valerian has the most research support.
Can I buy melatonin over the counter in the UK?
No. In the UK, melatonin is prescription-only for adults over 55 with chronic insomnia.
Is it safe to mix herbal and antihistamine sleep aids?
This can increase sedation. Always check with a pharmacist before combining.
Do magnesium supplements really improve sleep?
If you’re deficient in magnesium, supplementation may help. Otherwise, the benefit may be mild.