Are Popular Sleep Aids Causing Dementia?

You might think the pills you take for a good night’s sleep are harmless—after all, they’re available over the counter and recommended by doctors. But what if the very medications meant to help you rest are quietly sabotaging your brain? New research uncovers a troubling connection between common nighttime aids and memory-destroying diseases like dementia. What you're about to read might just change your bedtime routine forever.

Key Takeaways

• OTC sleep aids with anticholinergic properties, like diphenhydramine (Benadryl), are linked to a significantly increased risk of dementia—especially in older adults.

• Repeated and long-term use of these medications raises dementia risk even further, with multiple large-scale studies confirming this link.

• Natural alternatives such as chamomile, L-theanine, and Ashwagandha—paired with healthy sleep hygiene—can support restful sleep without risking your memory.

The “Safe” Sleep Aid That May Be Destroying Your Memory

Good sleep is one of the cornerstones of good health. Because without quality rest, your body suffers. Lack of sleep deprivation is linked to heart disease, kidney issues, high blood pressure, stroke, obesity, and diabetes.1

So, it makes sense that you would do just about anything to get better sleep… including taking over-the-counter (OTC) sleep aids. But new research suggests that these drugs aren’t always safe, no matter what your mainstream doctor or the FDA tells you.

Research shows that a specific class of popular sleep aids can put you on the fast track to dementia.

Even worse? The more often you use these drugs… the HIGHER your risk of losing your memory and independence.

We’re talking about anticholinergic drugs, including the popular antihistamine diphenhydramine (Benadryl).

Now, you may be thinking, what does allergy medicine have to do with sleeping pills? As it turns out, everything.

The Dangers of Over-The-Counter Allergy Drugs

This antihistamine is often added to over-the-counter pain relievers, like ibuprofen and acetaminophen, and marketed as night-time or “PM” formulas due to its sedative properties.

But this is terrible news for anyone who cares about their brain. Research shows that this class of drugs also blocks the effects of acetylcholine, a neurotransmitter crucial for memory and learning.

Now, this is a negative thing for folks of any age. But it’s terrible news for seniors.

Loss of Acetylcholine Means Loss of Memory

You see, as you age, your acetylcholine levels naturally decrease, making the impacts of these drugs even more detrimental to seniors. The American Geriatric Society suggests that doctors avoid prescribing anticholinergics to older folks.2  But that hasn’t stopped Big Pharma from putting these drugs in every pharmacy… or keeping mainstream doctors from writing prescriptions for them.

Let’s take a look at the research…

Bad News for Seniors' Brains

Researchers from the University of Washington analyzed the pharmacy and dementia records of nearly 3,500 seniors. They found that anticholinergic drug use was linked to a 54 percent increase in dementia risk!3

Even worse? The higher their use… the higher their risk! This means every time you take one of these “safe” sleep pills, you could be putting your memory in jeopardy!

Another study published in 2019 of nearly 285,000 seniors found that folks taking prescription anticholinergic drugs were more likely to be diagnosed with dementia than those not taking the pills.4   And a 2021 meta-analysis of more than 1.5 million participants from 14 studies showed that both high and low-dose use of anticholinergics is linked to an increased risk of developing dementia.5

Get Better Sleep Naturally

Luckily, you don’t have to rely on mainstream drugs to get the sleep you deserve. Because once again, Mother Nature provides where conventional medicine fails. Here are a few of our favorite natural sleep solutions:

• Chamomile: This traditional herb is known for its calming and sleep-inducing properties. It works by promoting the release of GABA, a neurotransmitter that helps reduce over-excitement in the brain and aids relaxation. Chamomile is often used to ease stress, improve sleep quality, and even support digestive health. A hot cup of chamomile tea before bedtime is a great way to enjoy this sleep aid.

• L-theanine: This amino acid found in green tea is known for its relaxing and calming effects. It helps balance brain waves, particularly by increasing alpha wave production, which induces relaxation without causing drowsiness. It's beneficial for reducing stress and improving focus, and is also used to promote healthy blood pressure levels and support immune function.

• KSM-66® Organic Ashwagandha Extract: This herb is a highly concentrated form of Ashwagandha, a well-known adaptogenic herb used for centuries in Ayurvedic medicine. It is believed to lower cortisol levels, which helps reduce stress and improve sleep quality. It also supports memory, brainpower, immune function, and overall health.

This powerful trio can help you get the deep, restful sleep your body needs. And that’s why we included each of them in our My Sleep Miracle supplement. While it’s always a good idea to choose natural sleep aids over chemical or synthetic ones when you’re struggling to rest, you also must consider your overall diet and lifestyle.

Other Ways To Enjoy Deep, Restful Sleep

Many of the leading sleep experts recommend establishing good sleep habits, or sleep hygiene, for a deeper, more restful sleep.6  Their suggestions include:

• Set strict bedtime and wakeup time windows: Establish a sleep schedule such as sleeping only between 9 p.m. and 6 a.m. Adjust this timeframe based on your circadian rhythm, particularly if you're a night owl.

• Cater to your biological clock: Manage light exposure, especially after dark. Use dim, blue-blocked lighting or blue light blocking glasses, if necessary, to avoid disrupting your biological clock and melatonin production, crucial for sleep regulation.

• Limit alcohol consumption at night: Alcohol is a depressant and has sedative effects, but not in a positive way. Studies show alcohol can disrupt sleep stages, especially the restorative REM sleep we all seek.

• Manage stress: Employ soothing distractions to shift focus from persistent, anxious, stressful thoughts before bed. Techniques can include visualization, mindful breathing, or engaging in simple mental activities that aren't overly stimulating, such as reading, listening to music, working on needlepoint, etc.

• Transition to bed effectively: Complete all pre-sleep activities before you start feeling drowsy to avoid disrupting the onset of sleep. Ensure a smooth transition to bed without engaging in alerting tasks right before sleep, such as staring at your phone or sitting in front of a blaring television or underneath bright lights.

Our Takeaway

The experts agree that sleep is just as essential to a sharp memory and good health as is food, water, and oxygen.

Dr. Colin A Espie of the UK National Health Service (NHS) launched a public campaign called “Every Mind Matters” to enhance the public’s understanding of sleep’s importance to memory and mental health and encourage them to prioritize sleep over other activities 6

While we don’t have a public health effort like this in the U.S., we should. So, this week, start your own. We encourage you to take steps to safeguard your sleep and improve your sleep hygiene if it's faltering. You’ll be glad you did when you begin waking up in the morning feeling healthier, more energetic, clear-headed, and better rested.

Summary

New evidence reveals that anticholinergic drugs—including popular over-the-counter sleep aids like diphenhydramine—may drastically increase the risk of dementia, especially in seniors. These medications interfere with acetylcholine, a brain chemical essential for memory and learning, which naturally declines with age. Studies have shown up to a 54% increased dementia risk with regular use. Instead of risking long-term cognitive decline, experts recommend safer, natural alternatives like chamomile, L-theanine, and Ashwagandha, along with improved sleep hygiene habits to support brain health and restful sleep.

Frequently Asked Questions

What are anticholinergic drugs?

Anticholinergic drugs block the neurotransmitter acetylcholine, which is vital for memory and learning. They're found in many OTC allergy and sleep aids.

How do these drugs increase dementia risk?

They interfere with brain signaling and exacerbate natural age-related declines in acetylcholine, increasing the risk of memory loss and cognitive decline.

Which OTC drugs should I be cautious about?

Products containing diphenhydramine (Benadryl), often labeled as "PM" or nighttime formulas, are among the most common anticholinergics.

Are there safer alternatives for better sleep?

Yes, natural aids like chamomile, L-theanine, and Ashwagandha, along with good sleep hygiene practices, can support healthy sleep without cognitive risks.

What lifestyle changes can improve sleep naturally?

Maintaining a consistent sleep schedule, reducing light exposure at night, limiting alcohol, managing stress, and winding down properly can all promote better rest.