Are Over-the-Counter Sleep Aids Addictive?

What You Need to Know

If you've had a string of sleepless or restless nights, it's only natural to want something—anything—to bring back restful sleep. After all, walking through the day tired and cranky isn’t much fun.

Over-the-counter (OTC) sleep aids like Benadryl®, Nytol®, or Unisom®—which contain ingredients like diphenhydramine or doxylamine—are widely available and often marketed as safe solutions for sleeplessness. But are they addictive?

Not “Addictive” in the Traditional Sense

OTC sleep aids aren’t considered addictive like prescription sedatives (such as benzodiazepines or z-drugs). They typically don’t cause cravings or physical withdrawal symptoms. However, that doesn’t mean they’re entirely risk-free.

The Tolerance Trap

Over time, your body may get used to these medications. This is called tolerance—meaning the same dose no longer helps you sleep like it once did, so you might be tempted to take more. This can lead to a cycle of increasing use, which may be hard to break.

Psychological Dependence: A Habit That Feels Necessary

Even without physical addiction, it’s possible to develop a psychological (even emotional) reliance on these aids. You might feel like you can’t sleep without them—even if, deep down, your body can. This habit can quietly take root and become hard to shake.

Side Effects and Hidden Costs

These medications can cause unwanted side effects, especially with regular use. These may include:

• Daytime drowsiness or brain fog
• Dry mouth or constipation
• Memory problems or confusion—especially in older adults

Plus, using OTC sleep aids regularly can mask underlying issues, such as anxiety, poor sleep habits, or even medical conditions, delaying the real help you may need.

Rebound Insomnia

If you’ve used OTC sleep aids for a while and then stop, you might notice your sleep actually gets worse for a few nights. This is called rebound insomnia—and it’s one of the main reasons people fall back into using sleep aids.

What About Melatonin?

Melatonin is another popular OTC sleep aid. It’s a hormone your body naturally produces to help regulate your sleep-wake cycle. While melatonin isn’t known to cause dependence, its long-term safety isn’t fully understood, and it doesn’t work equally well for everyone.

Melatonin can also cause side effects for some people. It’s best used with caution, especially in children, older adults, and anyone with medical conditions or medications that might interact with it.

What’s the Best Approach?

If you’re thinking about using OTC sleep aids, here are a few wise tips:

• Use them sparingly—ideally for short-term situations like travel or temporary stress

• Avoid regular use for more than 1–2 weeks without checking in with your doctor

• Get to the root of the problem—stress (especially chronic stress–hyperstimulation), anxiety, sleep environment, or lifestyle factors may need more lasting solutions

• Practice good sleep hygiene—such as limiting screen time before bed, keeping a regular bedtime, and creating a calming evening routine

OTC sleep aids can provide short-term relief, but they’re not meant to be long-term solutions. If sleep struggles are ongoing, it’s important to understand why and get the right support. You’re not alone in this—healing is possible with the right approach.

For more guidance on sleep and anxiety-related issues, visit us at anxietycentre.com. Chapter 21 in the Recovery Support area addresses anxiety and hyperstimulation-caused sleep problems and how to correct them.