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Experts' Tips on Taking Supplements as Sleep-Aids. 'Time' recently spoke with experts regarding over-the-counter sleep aids and whether they can really help someone with insomnia. Melatonin has become a popular supplement in recent years for being a safe and effective sleep aid. According to a 2023 study by the American Academy of Sleep Medicine (AASM), nearly two-thirds of people in the United States have tried using melatonin to help them sleep. "It’s not something that is generally harmful or toxic, which is probably why people are tempted to take more when a little bit doesn’t work.", Dr. Milena Pavlova, neurologist at Brigham and Women’s Faulkner Hospital and an associate professor of neurology at Harvard Medical School, via 'Time'. 'Time' points out that supplements, such as melatonin, are not regulated by the U.S. Food and Drug Administration. Similar to melatonin, over-the-counter antihistamines like Benadryl have become a popular sleep-aid due to containing doxylamine, which causes drowsiness. However, doxylamine also comes with a number of side effects, including a potential hangover the next day. "The big problem with antihistamines is they can make people extremely groggy and really impair cognitive function the next day.", Dr. Indira Gurubhagavatula, professor of medicine in the division of sleep medicine at the University of Pennsylvania, via 'Time'. While antihistamines can induce drowsiness, they don't normally result in quality, restorative sleep. Experts suggest eliminating things that prevent healthy sleep, like alcohol and caffeine, while also incorporating physical activity into your daily routine. THIS VIDEO MUST NOT BE EDITED FOR LENGTH TO COMBINE WITH OTHER CONTENT