Key takeaways
Sleep support isn’t one-size-fits-all. Many people adjust what they use depending on the type of sleep challenges they’re having that night.
People often start with sleep hygiene habits and add other options when they need more support.
Some approaches help you wind down or reset your schedule, while others help you fall asleep faster.
When aches or pains are part of the problem, some options are designed to address both sleep and minor aches and pains.
If you’ve ever had a night where you just couldn’t fall asleep, whether your mind wouldn’t slow down, your schedule felt off, or something like aches and pains kept you awake, you’re not alone.
Many adults experience trouble sleeping, including difficulty falling asleep, staying asleep, adjusting to schedule changes, or nighttime aches and pains. About 1 in 3 U.S. adults report not getting enough sleep on a regular basis.1
Occasional sleeplessness happens, and there are different ways to support better sleep depending on what keeps you up.
If you’re dealing with occasional sleeplessness, there isn’t a single solution that works for everyone — or every night. Many people don’t consider just one approach. Instead, they may consider different habits, supplements, or over-the-counter (OTC) medications they can turn to depending on what they need in the moment. Talk to your doctor if you have any questions about what options are right for you.
This article focuses on common nonprescription sleep aids used by adults for occasional trouble falling asleep. It is not intended to address chronic insomnia or diagnosed sleep disorders.
How people choose what to use on a given night
Many people decide what to use based on what’s getting in the way of sleep that night, rather than sticking to one type of option.
Common questions people ask themselves include:
Am I trying to relax and wind down?
Do I need help falling asleep faster?
Am I worried about waking up during the night?
Is something like pain or discomfort keeping me awake?
Do I want to avoid feeling groggy in the morning?
Depending on the answers, someone might start with simple habits and then consider other OTC options if they need more support.
It may take time to find what options work for you. Many people take a step-by-step approach, starting with simple changes and moving to other options when they need more support.
Start with your sleep routine (everyday habits)
For many people, practicing good sleep hygiene and having a routine are the foundation of getting better sleep.
When this may help:
Your mind won’t quiet down at night
Your schedule has been inconsistent
You’re scrolling, snacking, or working close to bedtime
Before trying OTC medicines or supplements, many people look at their routine. Small changes can sometimes make a meaningful difference in how easily you fall asleep.
These can include:
Keeping a consistent bedtime and wake time
Limiting screens before bed
Creating a comfortable, dark, quiet sleep environment
Avoiding caffeine or large meals late in the day
When these steps aren't enough, some people may explore additional options depending on what’s appropriate for them.
When your sleep timing feels off: Supplements
These are often used when the goal isn’t just to feel sleepy, but to help your body get back on schedule.
When this may help:
Shift work or rotating schedules2
Trouble falling asleep at your desired time
Melatonin3
Melatonin is a hormone your body naturally produces in response to darkness. As a supplement, it helps support your sleep-wake cycle (circadian rhythm).
Research suggests melatonin may help some people fall asleep a little faster and improve sleep quality, though results can vary from person to person.3
Other supplements4
Some people also explore supplements for relaxation including:
Magnesium (such as magnesium glycinate) for muscle relaxation
L-theanine for supporting calm mood
Botanical extracts like valerian root
Clinical evidence for these options is mixed, and effects can vary widely.
When you want help falling asleep: Over-the-counter (OTC) sleep medicines
When your usual routine isn’t enough and you’re looking for an option to help with occasional sleeplessness, OTC sleep aids may help.
When this may help:
You’re lying awake longer than you’d like
Sleeplessness is short-term
When pain isn’t what is keeping you up
OTC sleep medicines, such as diphenhydramine and doxylamine, can help with occasional sleeplessness. When using OTC sleep aids, drowsiness can occur. Always read and follow the product label.
Diphenhydramine5
Diphenhydramine is the active ingredient seen in some nighttime sleep aids. It works by blocking histamine in the brain, which can lead to drowsiness and help you fall asleep.
Products like SIMPLY SLEEP® are approved for relief of occasional sleeplessness and can help you fall asleep quickly.
Doxylamine6
Doxylamine is another ingredient approved for the temporary relief of occasional sleeplessness and helps reduce the time it takes to fall asleep.
When pain is part of the problem: Sleep + pain relief options
Sometimes you might be awake at night with minor aches and pains — not just occasional sleeplessness.
When pain is part of the problem, the goal often shifts from “help me sleep” to “help me deal with discomfort”.
When this may help:
An occasional headache or minor aches and pains are keeping you awake
Aches and pains wake you up during the night
Some OTC nighttime products combine:
A sleep aid ingredient (such as diphenhydramine)
A pain reliever (such as acetaminophen)
Products like TYLENOL® PM can be considered when occasional pain interferes with sleep, designed to address both minor aches and pains and occasional sleeplessness. Always read and follow the label before using.
FAQs
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- National Heart, Lung, and Blood Institute. (2022). What are sleep deprivation and deficiency? Accessed 4/16/2026 from, https://www.nhlbi.nih.gov/health/sleep-deprivation
- Carriedo-Diez, B., Tosoratto-Venturi, J.L., Canton-Manzano, C., Wanden-Berghe, C., & Sanz-Valero, J. (2022). The effects of exogenous melatonin on shift work sleep disorder in health personnel: A systematic review. International Journal of Environmental Research and Public Health, 19(16): 10199. doi: 10.3390/ijerph191610199, https://pubmed.ncbi.nlm.nih.gov/36011832/
