Here’s what the research tells us about taking melatonin for sleep, a few reasons it may not work for you, and some other sleep solutions to look into. David Kennaway, Ph.D., the research program leader of the Circadian Physiology Group at The University of Adelaide in Australia, adds that while regulating circadian rhythm is one of melatonin’s jobs, it isn’t the only one. The hormone also plays a role in cardiovascular function1, blood sugar2, immunity3, reproductive health, hormonal health, and a number of other processes in the body. Seeing as it’s such a powerful and all-important hormone, Kennaway notes that melatonin is not marketed as a supplement in most countries outside the U.S. and Canada. It’s only available as a prescription—and one that is only intended for short-term use in adults. “There appear to be no acute side effects4 [of supplemental melatonin],” he tells mbg. “But if consumed long term, we still do not know what happens in people who have underlying health issues.” For these purposes, she says melatonin is best consumed in low doses (0.5 milligrams to 1 milligram) in the 30 to 60 minutes leading up to your intended bedtime. “If you’re taking more than 3 to 5 milligrams nightly, then melatonin isn’t likely for you. There’s just no data suggesting that more than [0.5 milligram to 1 milligram] is indicated for sleep issues, and sometimes more is just more,” she notes. When taken on a nightly basis, there is limited evidence5 that melatonin will improve sleep quality. While it may make it easier to fall asleep slightly quicker, Kennaway notes it won’t necessarily make it easier to stay asleep or reach deep sleep stages. All this to say: If melatonin has not worked quite as you wanted it to in the past, you wouldn’t be alone. Kennaway notes that he’s seen many people expect melatonin to make up for bad habits like eating heavy meals or drinking alcohol too close to bedtime, using electronics late at night, and keeping an inconsistent bedtime—which it definitely cannot do. “It can help some people, but it isn’t the cure-all for everyone that it frequently is thought to be,” Harris echoes. There is limited research on how various ingredients affect sleep in healthy people, but here are a few non-melatonin sleep aids that have gained popularity in recent years, and the science we have on them: For starters, look for ingredients that have been studied in humans, backed by sleep-relevant science, and dosed properly. Fillers like binders; preservatives; artificial colors, flavors, or sweeteners; as well as allergens like gluten, eggs, dairy, or soy are best avoided and often unnecessary. Be wary of any claims that a supplement can treat sleep disorders. Not only do dietary supplement regulations forbid that, as Harris and Kennaway both note, but those with sleep issues that are getting in the way of their lives will want to see a doctor who can set them up with a regimen that may include lifestyle adjustments, cognitive behavioral therapy, other remedies, or a combination of these strategies. According to a 2020 systematic review16, 200 milligrams is the minimum amount of L-theanine you’ll need to take to feel its calming sleep effects. This double-strength option from NOW has 200 milligrams per vegetable capsule and features a short, scannable ingredient list with no additives.* NOW Double Strength L-Theanine 200 mg Veg Capsules ($25.99) For sleep support+, mbg worked with scientists and industry experts to formulate a supplement that can help people fall asleep faster and stay asleep longer. The resulting blend of magnesium bisglycinate, jujube for calming and sedation, and PharmaGABA® for sleep quality17 is powerfully effective yet gentle enough for most people to use nightly. We’re obviously biased, but you can read through reviews of the supplement here.* mindbodygreen sleep support+ ($49/month) For the hemp fans, FAB’s 2,400-milligram CBD tincture delivers 40 milligrams of CBD per serving—a research-backed amount9 for easing stress come bedtime. FAB’s hemp is organically grown in Colorado and has been lab-tested for purity. The company is also transparent about the results and publishes each lab report on its website.* FAB CBD Pure CBD Oil ($129) Gaia is known for its commitment to sourcing high-quality herbs, and the brand’s Sleep & Relax blend combines soothing favorites like stress-reducing18 lemon balm and calming19 chamomile. For those who like to end their day with a cuppa, the company also makes a line of relaxing, stress-easing teas.* Gaia Herbs Sleep & Relax™ ($29.99) Extracted from the seeds of the Griffonia simplicifolia plant, this plant-derived 5-HTP can help support the body’s production of melatonin and deliver some of those sleep-time benefits. Seeking Health’s supplement is suitable for vegans and vegetarians and features a short ingredient list.* Seeking Health 5-HTP Capsules ($17.25) Emma received her B.A. in Environmental Science & Policy with a specialty in environmental communications from Duke University. In addition to penning over 1,000 mbg articles on topics from the water crisis in California to the rise of urban beekeeping, her work has appeared on Grist, Bloomberg News, Bustle, and Forbes. She’s spoken about the intersection of self-care and sustainability on podcasts and live events alongside environmental thought leaders like Marci Zaroff, Gay Browne, and Summer Rayne Oakes.
