How Bad Is It to Take ZzzQuil Every Night?

Taking 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 effects of taking ZzzQuil long-term, plus the alternatives you can try to help you get a good night’s sleep without the risks.

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,” says Sudha Tallavajhula, MD, a sleep neurologist with UTHealth Houston and Memorial Hermann Health System in Houston, Texas.

How Long Can You Take ZzzQuil?

ZzzQuil and other sleep medications containing diphenhydramine are meant to provide short-term relief for temporary sleep problems. They’re not meant to be a treatment for insomnia.

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

Here is a list of reasons to avoid taking ZzzQuil more than once in a while:

1. You Could Develop a Tolerance

Over time, you’ll build 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,” she says.

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

• Agitation
• Dizziness
• Nausea
• Constipation
• Dry mouth
• Headaches

• ‌Keep a consistent sleep schedule. Try to 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 F.

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• ‌Avoid using electronics before bedtime. Turn off your computer, phone, and TV an hour or two before lights out.
• ‌Don’t drink caffeine or 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 having large meals close to bedtime.
• ‌Move more. Aim to get regular physical activity, whether that’s taking the dog for a long walk, doing yard work, or taking a yoga class.

If you’ve tried these tips and still have a hard time drifting off to sleep, talk with your doctor, Tallavajhula says. And be sure to share any other symptoms that you’ve noticed. Together, you and your doctor can explore what’s getting in the way of restful sleep and find a path forward that feels right for you.

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 your doctor, who can help you come up with healthier ways to manage sleep problems.