Melatonin vs. Benadryl: 6 Ways to Compare These Common Sleep Aids

There’s no question that getting enough sleep is important for your body. But nearly one-third of U.S. adults report getting less sleep than they should. In turn, many people look to over-the-counter (OTC) sleep products for help.

Benadryl (diphenhydramine) and melatonin are two common OTC options to help you sleep. But when it comes to melatonin versus Benadryl, how do you know which one to take?

1. Melatonin and Benadryl work differently to help you sleep

Both melatonin and Benadryl can help you achieve a good night's sleep, but they work in different ways.

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Melatonin

Melatonin is a hormone your body makes in response to darkness. As night falls, melatonin levels go up. This signals to your body that it’s time to fall asleep. The release of melatonin is part of a larger process that regulates sleep, known as the sleep-wake cycle.

Melatonin supplements typically contain a lab-made version of melatonin. Taking melatonin can tell your body that it’s time for bed. But it’s not likely to make you feel drowsy right away — it can take a few hours. In a 2017 review of clinical studies, melatonin helped people fall asleep an average of 9 minutes faster than usual. It also seems to improve the quality of sleep by a small amount.

Benadryl

Benadryl belongs to a class of medications called antihistamines. Antihistamines help relieve allergy symptoms, such as watery eyes or a runny nose. Some antihistamines, like Benadryl, can also make you feel drowsy. And this Benadryl side effect is so strong, many people take it to help them sleep — even if they don’t have allergy symptoms. Diphenhydramine, the active ingredient in Benadryl, is also included in many other OTC sleep medications.

In the same 2017 review mentioned earlier, the active ingredient in Benadryl helped people fall asleep about 8 minutes faster and stay asleep about 12 minutes longer than usual. But it didn’t improve sleep quality. Benadryl seems to work faster than melatonin — it takes effect in about 30 minutes. But tolerance to Benadyl occurs within just a few days, so it may stop working if you take it more than 2 or 3 days in a row.

2. Melatonin may be a better choice than Benadryl for some people

When it comes to the effectiveness of melatonin versus Benadryl, there are several factors to consider. These include your age and what sort of sleep trouble you’re having.

Good to know: Both Benadryl and melatonin are only meant for short-term, occasional use to help you sleep. Neither medication is recommended by the American Academy of Sleep Medicine for chronic insomnia. If your sleep issues affect you at least three times a week for 3 months or more, speak with a healthcare provider.

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When melatonin may work better

Melatonin may be more helpful for sleep trouble associated with jet lag, shift work, or general difficulty falling asleep (also called delayed sleep phase syndrome). That’s because these sleep issues are often associated with a change in your sleep-wake cycle. Taking melatonin helps reset your cycle so you can fall asleep.

Melatonin may also be a better option for sleep troubles caused by beta blockers. Beta blockers can stop your body from releasing melatonin naturally. So taking melatonin can restore your levels to normal and help you sleep.

Finally, melatonin may be a better choice for children and people aged 65 years and over. Benadryl isn’t recommended for sleep in children under the age of 12. And it isn’t considered a safe option for older individuals, as it can increase the risk of confusion and falls.

When Benadryl may work better

Benadryl may be more helpful if you’re having trouble sleeping due to pain or illness. A bad cold or flu can affect your ability to sleep. Benadryl can relieve your symptoms and help you sleep at the same time.

Benadryl is often combined with OTC pain relievers to help you rest, too. Some examples include Advil PM (ibuprofen / diphenhydramine) and Tylenol PM (acetaminophen / diphenhydramine). Just keep in mind that these medications aren’t recommended for sleep if you don’t also have pain.

3. Melatonin and Benadryl are dosed differently

The recommended dosages of Benadryl and melatonin for sleep are listed in the chart below.

Melatonin doses can range from 0.1 mg to 10 mg. It’s best to start with a low dose and increase it as needed to find what works best for you. A common adult dose is 5 mg taken 3 to 4 hours before bedtime.

Slow-release melatonin formulations are also available. A 2015 review found that slow-release melatonin may work better than both immediate-release melatonin and Benadryl, especially for older adults. The most common slow-release melatonin doses studied were 1 mg to 2 mg daily.

Children with sleep disorders may also benefit from melatonin, but evidence is limited. It seems to be safe when taken short-term. But melatonin may interfere with your child’s development, so it’s best to talk with your child’s healthcare provider before starting a melatonin supplement.

4. Melatonin seems to have less serious side effects than Benadryl

Both melatonin and Benadryl can leave you feeling drowsy in the morning. So be careful driving your car or doing tasks that require attention during the day until you know how you respond. It’s also best to only take melatonin or Benadryl if you can rest for a full 7 to 8 hours after taking it.

Other melatonin side effects are usually mild, and include vivid dreams, headache, and upset stomach. Lowering your dose often helps resolve these issues.

Benadryl side effects tend to be more serious. They include dry mouth, constipation, and blurry vision. Difficult peeing, memory issues, and an increased risk of falls are also possible.

Benadryl may also cause rebound insomnia. This occurs when your sleep issues worsen after you stop taking a sleep aid. It seems to be more common if you take Benadryl for more than 14 days in a row. Melatonin doesn’t seem to cause rebound insomnia.

5. Melatonin has more possible interactions than Benadryl

As mentioned, both melatonin and Benadryl can cause drowsiness. So it’s best to avoid taking them with other medications that cause drowsiness, such as benzodiazepines, muscle relaxants, or opioid pain medications.

It’s also a good idea to avoid drinking alcohol along with melatonin or Benadryl. Alcohol can further disrupt your sleep cycle. And when it’s combined with Benadryl, alcohol can make confusion and dizziness more likely.

Melatonin has a large number of other possible drug interactions, including:

• Oral and injectable diabetes medications

• High blood pressure medications

• Medications that lower immune system activity

• Blood thinners

• Anti-seizure medications

Caffeine and oral birth control pills can increase melatonin levels. So you may need a lower melatonin dose if these are part of your daily routine.

Before taking melatonin or Benadryl, it’s a good idea to show your pharmacist or provider an updated medication list to help them identify any potential interactions.

6. Melatonin products aren’t regulated the same way as Benadryl

Before you buy melatonin, you should know that the FDA doesn’t regulate dietary supplements. This means melatonin products available for purchase may not contain what’s actually listed on the label. It also means that dosing and safety information isn’t mandated for sleep supplements the way it is for Benadryl. It also means that only Benadryl is an FDA-approved medication, since the FDA doesn’t approve supplements for medical uses.

Can you take Melatonin and Benadryl together?

In most cases, combining sleep medications isn’t recommended. There’s a higher risk for side effects and interactions if you take more than one sleep medication at the same time. If one option isn’t working for you, stop taking it before trying a different one. And remember that if you need sleep medication daily for more than 2 weeks, it’s best to get a healthcare provider involved.

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Written by:

Emilie White, PharmD

Emilie White is a clinical pharmacist with over a decade of hospital pharmacy experience. Her professional areas of interest include critical care as well as infectious and autoimmune diseases.

Edited by:

Stacia Woodcock, PharmD

Stacia Woodcock, PharmD, is a pharmacy editor for GoodRx. She earned her Doctor of Pharmacy degree from the University of Kentucky and is licensed in New York and Massachusetts.

Reviewed by:

Christina Aungst, PharmD

Christina Aungst, PharmD, is a pharmacy editor for GoodRx. She began writing for GoodRx Health in 2019, transitioning from freelance writer to editor in 2021.

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