How Bad Is It to Take ZzzQuil Every Night?

Popping some ZzzQuil when you’re tossing and turning can help you fall asleep fast, so you’re rested and refreshed in the morning. But should you be taking it all the time? What are the side effects of taking ZzzQuil every night?

Over-the-counter sleep aids, while helpful in the short run, aren’t intended for long-term use. Here are the possible long-term effects of ZzzQuil, plus the alternatives you can try to help you get a good night’s sleep without the risks.

What’s In ZzzQuil?

ZzzQuil contains the active ingredient diphenhydramine, an antihistamine that can help relieve occasional sleeplessness.

“It is indicated for short-term difficulty falling asleep and is usually less effective for staying asleep,” explains Sudha Tallavajhula, MD, a sleep neurologist with UTHealth Houston and Memorial Hermann.

How Long Can You Take ZzzQuil?

ZzzQuil and other sleep medications containing diphenhydramine are meant to provide short-term relief for temporary sleep problems, not as a treatment for insomnia.

“Diphenhydramine is indicated for occasional use for a few days at a time,” Dr. Tallavajhula says.

Long-Term Effects of ZzzQuil

Here is a list of reasons to avoid taking ZzzQuil more than occasionally:

1. You Could Develop a Tolerance

Over time, you’ll develop a tolerance to the med, so it becomes less effective.

“Medications like diphenhydramine are notorious for inducing tolerance,” Tallavajhula says. “Unfortunately, it results in patients taking increasingly higher doses, which after a point are also no longer effective.”

2. You Might Feel Dizzy or Groggy

3. You Could Have Rebound Insomnia

4. It Could Keep You From Getting Treated for a Real Sleep Issue

These problems “can cause downstream consequences and can effectively be treated by evidence-based methods under the guidance of a physician,” Tallavajhula says.

“If you feel the need to take it every day, it is time to visit a sleep medicine physician to evaluate the underlying sleep disorder and start targeted treatment,” Tallavahula says.

Who Should Not Take ZzzQuil?

ZzzQuil and other medications containing diphenhydramine aren’t safe for everyone.

The drug may increase the risk of dementia in adults over 65 and cause heightened side effects like agitation, dizziness, nausea, constipation, dry mouth, and headaches.

Alternatives to Taking ZzzQuil

• ‌Maintain a consistent sleep schedule. Go to bed at the same time each night and wake up around the same time each morning, even on the weekends.
• Create a bedroom environment that supports sleep. Make sure your room is dark, quiet, and cool (the ideal temperature for sleeping is around 65 degrees).

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• ‌Avoid electronics before bedtime. Turn off your computer, phone, and TV an hour or two before lights out.
• ‌Nix caffeine and alcohol in the afternoon and evening. Both can make it harder to fall asleep and stay asleep.
• ‌Watch what you eat for dinner (and when). Avoid large meals close to bedtime.
• ‌Move more. Get some exercise during the day.

If those strategies aren’t getting the job done and you’re reaching for an over-the-counter sleep aid more than once in a while, it’s worth talking to your doctor, Tallavajhula says. Together, you can talk about your symptoms to figure out what might be getting in the way of a good night’s sleep.

The Takeaway

• ZzzQuil is an over-the-counter sleep aid that contains the antihistamine diphenhydramine.
• ZzzQuil is only meant to be taken occasionally, on nights when you’re struggling to get to sleep.
• Relying on it regularly can make it less effective, and it can put you at risk of becoming dependent on it to fall asleep.
• If you are taking ZzzQuil more than once in a while, talk to you doctor, who can help you come up with healthier ways to manage your sleep problems.