Best Over-the-Counter Sleep Aids in Australia

OTC Sleep Aid Options

1. Antihistamines (Doxylamine)

The most common OTC sleep aid in Australia. Found in products like Restavit and Dozile.

• •How it works: Causes drowsiness as a side effect
• •Dose: 25mg taken 30 minutes before bed
• •Pros: Effective, affordable, widely available
• •Cons: Can cause grogginess next day, tolerance builds quickly
• •Not for long-term use: Maximum 2 weeks
• •Available at pharmacies (not on Amazon)

2. Melatonin (2mg)

Now available over-the-counter in Australia for adults 55+. Helps regulate sleep-wake cycle.

• •How it works: Supplements natural sleep hormone
• •Dose: 2mg, 1-2 hours before bed
• •Pros: Non-habit forming, natural, minimal side effects
• •Cons: Only available for 55+, less effective than antihistamines for severe insomnia
• •Best for: Jet lag, shift work, mild sleep issues

3. Herbal Supplements

Valerian root, passionflower, and magnesium are popular natural options.

• •Valerian: Some evidence for effectiveness, takes 2-4 weeks to work
• •Magnesium: May help with sleep quality, especially if deficient
• •Passionflower: Mild calming effect, limited research
• •Note: Less regulated than medications, quality varies

Non-Medication Sleep Strategies

These are often more effective long-term than medication:

• •Keep a consistent sleep schedule (same bedtime and wake time daily)
• •Avoid screens 1 hour before bed (blue light disrupts melatonin)
• •Keep bedroom cool (18-20°C is ideal)
• •Avoid caffeine after 2pm
• •Exercise regularly, but not within 3 hours of bedtime
• •Try relaxation techniques: meditation, deep breathing, progressive muscle relaxation