Valerian root, camomile, l-theanine, progressive muscle relaxation, aromatherapy, yoga, acupuncture, and white noise machines are all great alternatives for melatonin. You can also try listening to calming sounds or music or use an app like our own Pzizz to help you sleep better.
Magnesium supplements are perhaps one of the most popular melatonin alternatives; for good reason. Magnesium is an essential trace mineral found in various amounts in many foods. As a dietary mineral, its key role is in enzyme reactions.
“If melatonin for sleep isn't helping after a week or two, stop using it,” says Buenaver. “And if your sleep problems continue, talk with your health care provider. If melatonin does seem to help, it's safe for most people to take nightly for one to two months.
Melatonin can be helpful for jet lag, helping your brain adjust to the new time zone. Valerian root has been shown to help reduce sleep latency and get you to sleep faster. Both are safe as long as you keep the dosage relatively low but should be avoided when pregnant or breastfeeding.
Although valerian is thought to be fairly safe, side effects such as headache, dizziness, stomach problems or sleeplessness may occur. Valerian may not be safe if you're pregnant or breast-feeding.
Possibly Effective for. Insomnia. Taking valerian root extract 300-600 mg by mouth daily seems to improve sleep quality. Continuous use for up to 4 weeks might be needed before an effect is noticeable.
Light defeats melatonin.
If you correctly take melatonin 2-3 hours before you want to fall asleep, but you continue to be exposed to bright light or “blue light” (such as every electronic screen you own, from your mobile phone to the TV), your body is getting mixed messages, and taking melatonin won't help.
Taking too much serotonin by combining medications such as antidepressants, migraine medications and melatonin can lead to a serious drug reaction. Mild symptoms include shivering and diarrhea, while a more severe reaction can lead to muscle rigidity, fever, seizures and even death if not treated.
For some, a melatonin supplement can lose its effectiveness after a while. If used for a long duration, it's possible to develop a dependence on it. It's a good idea to talk to your doctor if you still have trouble sleeping after taking a supplement for more than a few weeks.
Magnesium is best for those with magnesium deficiency, insomnia due to stress or anxiety, or muscle pain and cramping. On the other hand, melatonin is considered best for those who suffer from circadian rhythm disruption, hormonal imbalances, or melatonin deficiency.
Morning light also signals the brain to release cortisol, which is our awake hormone. Cortisol wakes us and should be at its peak in the morning. Melatonin and cortisol are in an opposite relationship; when melatonin is high, cortisol should be low and vice versa.
In Ireland, Melatonin is classified as a medicine and because not enough independent testing has been done on it to satisfy the Irish Medicines Boards - the statutory independent body which licenses such things - it has not been authorised for sale here.
In the UK and most of Europe, it's classed as a medicine, not a health supplement and as such, requires a prescription. This is because melatonin is considered “medical by function” which means that it requires a drug licence.
Regardless of whether it truly helps with sleep or not, Dr. Ramkissoon doesn't recommend taking melatonin long-term. "Namely, because if you think you need to take melatonin every night to get to sleep, we need to understand why that's the case," explains Dr. Ramkissoon.
However, in the UK, Melatonin is not authorised to be sold without a prescription. This means that it's illegal to sell it in health food shops as Melatonin supplements, like Melatonin gummies. Any sale of Melatonin without a doctor's prescription is illegal in the UK because it's a prescription-only medicine.
One study. View Source of older adults with insomnia found that magnesium supplementation at a dose of 500 milligrams daily for eight weeks helped them fall asleep fast, stay asleep longer, reduced nighttime awakenings, and increased their levels of naturally circulating melatonin.
Doctors and nurse practitioners may prescribe hydroxyzine for the treatment of insomnia. It can help improve sleep as well as reduce anxiety. Before taking hydroxyzine for anxiety as a sleep medication, you should get answers to common questions you might have about using it.
Valerian root supplements have been found to help people fall asleep faster, improve their sleep quality, and spend more time in a deep sleep stage.
Side effects of valerian include headache, stomach upset, mental dullness, excitability, uneasiness, heart disturbances, and even insomnia in some people. A few people feel drowsy in the morning after taking valerian, especially at higher doses. Some people experience dry mouth or vivid dreams.
Women who are pregnant or nursing should not take valerian without medical advice because the possible risks to the fetus or infant have not been evaluated [36]. Children younger than 3 years old should not take valerian because the possible risks to children of this age have not been evaluated [36].
Melatonin and valerian root are generally considered safe and tend to cause mild side effects, if any. However, each can interact with other supplements and medications. Anyone who regularly takes another supplement or medication should consult a healthcare provider before taking melatonin or valerian root.