When your sleep is horrible during peri-menopause, you might try every and anything to get you back to sleep. Here’s a quick breakdown of Benadryl v. Melatonin. In case you were feeling desperate and wanting to try either.
Benadryl
Taking Benadryl to help you get to sleep is okay in small doses once in a while. It will work, but at a cost.
Anti-histamines can pressure your body to spend more time in the lighter stages of sleep. So you’ll actually wake up feeling unrested even though you’ve slept 7+ hours.
Benadryl (diphenhydramine) also makes most people drowsy, cause dry mouth and nasal membranes leaving you feeling stuffy and congested.
Melatonin
Melatonin on the other hand helps control your natural sleep-wake cycle. Some research suggests that melatonin supplements might be helpful in treating jet lag or reducing the time it takes to fall asleep and can improve the signal for your sleep hormones to jumpstart.
You can actually test for melatonin levels in the body, and I typically do this for patients when Benadryl and other sleep meds stop working.
The benefit of testing?
When you test for melatonin, you get instant clarity on whether your body has trouble producing the key hormone. If you aren’t making enough, this changes the game entirely on the long term effectiveness of any sleep meds you’ll try in the future. (Ask me about how to get this test)!
Either way, tolerance to the sedative effects of sleep aids (even natural ones) can develop quickly — so the longer you take them, the less likely they are to make you sleepy.
Here’s what you can do if both stop working:
Stop consuming too much caffeine late in the day. Cut off after 11am
Keep a regular sleep/wake time to maintain your body’s sleep-wake cycle
Cut off loose ends and worry so that your mind’s chilled out before you hit the bed
If you’re waking up frequently during the night, a shift in your last meal to include complex carbs can prevent middle of the night hunger pangs
Get those night sweats under control. It’s the #1 reason for sleepless nights in peri-menopause
Cut yourself off from emails, social media and stimulating television shows by a certain time
Listening to a guided meditation or soothing music