Effective over-the-counter sleeping pills - the best non-dependent sleep medication (reviews and ranking)

Blue packaging with a moon, a rested woman and even... sheep. Over-the-counter sleep tablets tempt with slogans: relaxes, calms, helps you sleep. The choice is so vast that you no longer know what to choose - classic melatonin, a vegetable tincture or perhaps a supplement with adaptogens.

In this article you will find an analysis and summary of the best over-the-counter sleep aids. Find out what can help you - we suggest with Ilona Krzak, MSc, pharmacy.

Your mental wellbeing depends on many factors - including healthy sleep. Read how you can take care of it:

• Sleep hygiene - 8 proven rules for a good night's sleep
• How to take care of your mental health?
• Sedation pills without a prescription
• Melatonin for sleep
• Melatonin

Choice criteria: what good sleep tablets should stand out

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In preparing this ranking, we took the following into account:

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• quality of the active ingredients,
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• composition of the entire formulation,
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• action on sleep,
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All products in the formulation - when used as recommended in the leaflet - are safe and can naturally support the arrival of sleep, its length and quality.

Ilona Krzak has carefully selected and identified dietary supplements that can help you improve the quality of your sleep. Which sleep pills are worth looking out for?"

Best tablets for sleep

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The best non-prescription sleep tablets are Natu.Care Sleep Well, 60 capsules containing 1 mg melatonin and a high-quality standardised complex of CALMOMIX® plant extracts. The composition of ingredients has a calming effect, facilitates falling asleep and improves the quality of sleep. The package is sufficient for 30 days.

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Prescription-free sleeping pills ranking

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The best non-prescription sleep medications are:

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• Noctis Night, tablets, 7 tablets
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• Dorminox, 12.5 mg, 7 tablets
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• Melatonin Polfarmex 5 mg, 30 tablets
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• Valused night plus, 30 tablets
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• Nervomix forte, 60 capsules
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• Melissed 490 mg/5 ml
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Please note that these are not the typical sleep medications used in psychiatry, for example. Sleeping medicines in this list are a simplified name for medicines that support falling asleep, but do not themselves make you fall asleep. Think of them as a support, not a treatment for sleep problems.

Prescription sleep medications include substances such as zopiclone, zolpidem, mianserin or trazodone. They help you fall asleep, extend the duration of sleep, improve the quality of sleep and how you feel when you wake up. Unfortunately, these are strong sleep pills and with prolonged use, they can stop working and lead to worsening sleep disorders and addiction.

This is why it is most important to work with your doctor to diagnose the cause of your sleep problems, treat it and learn the principles of sleep hygiene.

Sleep problems - expert advice

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Prolonged sleep problems affect your mood first thing in the morning, when you can't gather your thoughts after yet another sleepless night. Supporting yourself with dietary supplements and over-the-counter medications is a good solution at the onset of symptoms.

Sleep disorder symptoms

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Psychologist Jagoda Turowska points out what the possible symptoms associated with sleep disorders are.

What should cause us concern:

• insufficient length or unsatisfactory quality of sleep,
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• difficulty falling asleep,
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• premature waking,
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• frequent awakening during the night,
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• long periods without sleep,
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• feeling tired after a night's rest,
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Insomnia is diagnosed when sleep problems occur a minimum of three times a week for about a month. We distinguish between insomnia:

• convenient (lasts up to a few days),
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• short-term (lasts up to three weeks),
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• prolonged (sleep difficulties last for more than a month),
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When to see a doctor?

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How long can we support ourselves on our own with herbs, supplements and OTC medicines, and when do we need to consult a doctor?

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Sometimes a visit to the GP, blood tests and observing sleep hygiene (you will read about these below) are enough. However, if sleep disorders are accompanied by other symptoms such as lowered mood, sadness, impotence, negative thoughts, lack of strength - go to a psychiatrist, adds Dr Witold Tomaszewski, M.D.

The number 116 123 is a 24-hour Crisis Helpline for people in distress.

You may be interested in:

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• Blood tests
• Cortisol testing
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• Thyroid tests
• Melatonin for sleep
• How to take care of mental health
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How to improve your sleep?

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Sleep hygiene means that both your bedroom environment and your daily activities are conducive to an uninterrupted night's rest. Learn seven invaluable tips to improve your sleep.

7 golden rules of sleep hygiene

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Psychologist Jagoda Turowska points out the most important sleep hygiene rules. Why not introduce one of them today?

1. Go to bed and get up at the same time every day. Even on weekends! Adjust your diurnal rhythm.
2. Regulate your sleep patterns.
3. Avoid blue light (smartphone, TV) two hours before bedtime. It has a negative effect on night-time sleep - it lowers melatonin concentrations.
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4. Your bedroom should be an oasis where you feel relaxed and calm. Take care of the décor, buy a comfortable mattress, think about buying a weighted duvet. Air out the room before bedtime.
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5. Before bedtime, avoid consuming alcohol, which significantly reduces the quality of sleep. Consume caffeine a maximum of six hours before going to bed.
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6. Do not eat heavy digestible meals at night. Going to bed immediately after an overly heavy meal can cause heartburn, belching and a feeling of heaviness on the stomach. Try not to eat too late.
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7. Try relaxation techniques, e.g. Schultz autogenic training or Jacobson method progressive relaxation. Find 5 minutes a few times a day to breathe with your diaphragm. Slow down and let yourself breathe.
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8. Be active - movement positively affects health and sleep. Find your favourite sport - maybe start arranging to kick a ball around with friends, take a loved one for a walk or sign up for something completely new.

Dietitian Julia Skrajda adds:

Take care of your sleep diet. For dinner, eat foods rich in magnesium, B vitamins, omega-3 acids and tryptophan. Eat bananas, oily marine fish, nuts, foods rich in protein and carbohydrates as they benefit sleep.

How do American soldiers fall asleep?

American soldiers use a certain technique that allows them to relax quickly, clear their minds and make it easier to fall asleep - all in 7 simple steps:

1. Loosen your face. Start with your forehead, then your eyes, cheeks and jaw, concentrating on your breathing.
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3. Relax your face.
4. Loosen your shoulders. Lower your shoulders as low as possible, making sure to release tension and keep your arms loose by your side.

• Focus. Imagine heat spreading from your head down to your fingertips. Move down one arm at a time, loosening each section and keeping your breathing slow and steady.
• Take a deep breath and relax your chest. Slowly inhale and exhale, moving down to your abdomen.

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• Loosen your legs. Imagine a feeling of warmth spreading down your thighs, knees, legs, feet all the way to your toes.
• Clear your mind. Think of something relaxing, e.g. I'm lying on a soft blanket on the grass, the birds are chirping and the sky is clear and blue.

• Consider the following.
• Repeat these words in your mind. If you get distracted, repeat don't think in your head for 10 seconds.

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After 6 solid weeks, this technique has worked it for 96% of people. Maybe it will work for you too?

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Do you remember which supplement pack made you laugh? The golden Doctor Sleep, the hypnotic circles, the sleeping woman with the unnatural smile or the sheep? Let me know in the comments.

See also:

• Caffeine
• Ashwagandha
• Passionflower
• Cordyceps (cordyceps)
• Reishi
• Lion's Mane

Summary

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