Drug-Free Sleep Aids: Herbs, Earplugs, and Other OTC Products to Help You Rest

Herbal blends
Some of the sleep products on drugstore shelves don't contain any medication at all; instead they include a blend of herbs and nondrug ingredients—mainly valerian, melatonin, lemon balm, hops, coenzyme Q10, and chamomile. They're available as pills, tablets, liquid formulas, and even incorporated into mainstream tea products.

Though they've been used for hundreds of years to promote better sleep, it's nearly impossible to gauge the effectiveness of these supplements. Very few have been studied in depth, and they're often combined, so it's difficult to tell which ingredients, if any, have a beneficial effect. If you do use them, tell your doctor: Herbs and supplements can interfere with medications and may be unsafe for people with certain medical conditions.

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Behavioral techniques
For patients who don't want to devote the time or the financial cost to sessions with a cognitive-behavioral therapist, there are countless books and audio recordings that teach techniques for relaxation, meditation, hypnosis, and stress relief.

Choose these resources carefully, says Dr. Rapoport. "Some may be helpful, if they target your specific issues," he says. "But there are also a lot of scams out there. So do your research and enlist the help of your doctor, if possible."

Other methods of meditation, yoga, and relaxation have been shown to help reduce insomnia in some people as well. And a recent Chinese study suggested that acupuncture may improve sleep quality, although more research is needed.

Even just a blank notebook—used as a sleep diary to help you become familiar with your sleep patterns and potential problems—could be a worthwhile investment. Patients with chronic insomnia will try almost anything to get a good night's rest, and trial and error can ultimately help them find what works for them.