In the fast-paced modern world, sleeping well can become more difficult than it needs to be.
International flights, work shifts, a health condition, or simply a tumultuous week can negatively impact your ability to sleep well. Thus, your mood and productivity may take a hit, effectively hampering what would be a saving grace at the end of a taxing day.
To alleviate such issues, doctors often prescribe melatonin supplements to ease you into a comfortable sleep. These supplements are available in all shapes and sizes, ranging from gummies, tablets, sprays, powders, capsules, and more.
Here are the best melatonin supplements that can help you manage your sleep cycle, as well as mitigate stress caused by sleep deprivation.
The Best Melatonin Supplements:
- Natrol Melatonin Sleep Strawberry Tablets (Top Pick)
- Natrol Melatonin Sleep Time Release
- Hemming Health Sleep Patches
- 21st Century VitaJoy Melatonin Gummies
- Dew Well Melatonin Sleep Supplement Patch
- Noocube Sleep Upgrade (Alternative)
The Natrol Melatonin Sleep tablets aim to act as a nighttime sleep aid that may help with occasional sleeplessness. It utilises the hormone melatonin to re-establish a normal sleep pattern while providing you with restful and relaxing slumber. This, in turn, seeks to improve your overall health as well by helping you sleep faster and wake up without feeling fatigued.
These strawberry-flavoured tablets are completely drug-free and lack any habit-forming qualities as well. Moreover, the supplement dissolves quickly on your tongue, so you don't need water while taking a tablet. The Natrol tablets are also vegetarian, making them an option worth considering for vegetarians as well.
Available in 30, 60 and 100-count packs, the supplement brand ships to Australia through the health and wellness product vendor, iHerb.
Natrol Melatonin tablets may cause daytime grogginess, which is a common side-effect of melatonin supplements.
The Natrol Melatonin Strawberry tablets are an all-natural melatonin supplement that acts quickly and may alleviate sleeplessness within 20 minutes of consumption. These 100% drug-free tablets are vegetarian-friendly and require no water for consumption, making them an option worth considering for those seeking a sleeping aid.
The Natrol Melatonin Sleep Time Release tablets have an advanced formulation that promotes sleep. Once consumed, the tablets will help the user fall asleep faster and wake up feeling energised and refreshed. Moreover, these tablets are completely vegetarian and can act as diet supplements. And the lack of drugs in the making of this product means that they are non-habit forming.
With a two-layer tablet structure, these tablets release Melatonin in two separate steps. The outer layer releases Melatonin faster to help you fall asleep quickly, while the inner layer releases in a controlled manner well into the night. Additionally, the tablets contain Vitamin B-6, which can help your body produce Melatonin naturally.
You can use these tablets occasionally, around 20 minutes before bedtime, to help re-establish your circadian rhythms.
The Natrol Melatonin Sleep Time Release tablets may cause residual drowsiness after you wake up, much like the strawberry tablets.
With a two-step controlled release of Melatonin, the Natrol Melatonin Sleep Time tablets may relieve your occasional sleeplessness. These non-habit forming and vegetarian tablets can help re-establish a normal sleep schedule while reinforcing the body’s natural Melatonin production.
Melatonin sleep patches are known to be effective in helping people sleep, even during the daytime, and Hemming Health sleep patches strive to achieve this. These contain natural ingredients with a lavender scent that promotes a relaxing feel in the user's body, in addition to materials like Melatonin and L-Theanine. A box of Hemming Health sleep patches comes with 30 patches, enough to last you for a full month.
The application of these sleep patches is simple: peel off a patch from the leaf and apply it before going to bed. Many people prefer using them on their upper arms, where it remains through the night without coming off. Once you wake up and take the patch off, you will be left with no sticky residue.
Additionally, the Hemming Health sleep patches can be used in tandem with sleep masks or sprays for a better night's rest.
For those with abundant body hair, applying the Hemming Health sleep patches may become troublesome.
The Hemming Health sleep patches are a non-addictive and easy-to-use way of making use of a melatonin supplement without ingesting anything. These carry a pleasant scent with them and can work well when used with a sleep mask or sleep spray.
Made from naturally sourced strawberries for flavour, the 21st Century VitaJoy melatonin gummies aim to restore your natural sleep cycle and provide a relaxing sleep. Each gummy in this pack of 120 comes with 5 mg of melatonin, making it a relatively strong supplement of the hormone. It’s lab-tested and aims to help you sleep within a few minutes of consumption.
As per the manufacturer's recommendations, the VitaJoy gummies work best when two are chewed approximately 30 minutes before bedtime. The bioengineered gummies are pectin-based, fully vegetarian and gluten-free as well, minimising chances of a gluten-induced allergic reaction. You may consider using these if you happen to have trouble going back to sleep after waking up in the middle of the night.
The 21st Century VitaJoy gummies may be a little too sweet for some, as it has a texture that is closer to candies than gummies.
The naturally-derived 21st Century VitaJoy gummies aim to combine a palatable taste with the function of melatonin. They have a soft chew and work within half an hour of eating them, something that is standard in melatonin supplements.
Dew Well Snooze Melatonin patches aim to promote a relaxing feeling in the user anytime, anywhere. They can also be used to achieve a full night’s sleep, thanks to the presence of natural ingredients. These include Passion Flower, Skullcap Herb, Hops, and Valerian, all of which may help alleviate issues with sleep. Dew Well presents the patches as an alternative to sleeping supplements, providing vitamins and nutrients through the skin during sleep.
The application of the patches is simple: just peel off the cover and stick the patch on your arm. You can continue to use it for as long as you want the melatonin supplement to remain active. Whether it is for an afternoon nap or during long flights, you can keep the patch on without any worries.
The Dew Well Sleep patches have a subtler relaxation effect than what some may require from a melatonin supplement.
If you are looking for melatonin patches over tablets and gummies, the Dew Well Snooze melatonin patches are an option to consider. It is a fast-acting and easy-to-apply melatonin supplement that can be left on for as long as you need the relaxing feeling.
Melatonin Alternative Products
Experience the power of the Noocube sleep enhancement, a sleep aid that's been thoroughly tested and produced in the USA. It promises to lull you into a peaceful slumber in under an hour. They're so sure you'll appreciate the improved sleep that they offer a 60-day money-back guarantee. Here are some of its advantages:
- Free of melatonin
- Safe for everyday use
- Suitable for vegans
What makes it stand out?
Produced in the USA: It's crafted in a facility that's GMP-certified in the USA.
Natural sleep aid: This supplement is a blend of herbs that offer a natural way to improve your sleep. It includes vitamin D, a deficiency of which can lead to disturbed sleep. Vitamin D helps increase the "sleep hormone" levels, which in turn regulate melatonin and circadian rhythms. Moreover, it's sourced responsibly from algae, not from sheep wool grease.
Melatonin-free: Since melatonin is a hormone, its prolonged use can lead to hormonal imbalances and reliance on it. The effects of melatonin on sleep quality and duration are still uncertain.
Choose this if... You're looking for a natural sleep aid that's safe for everyday use and contains scientifically supported ingredients like lemon balm, magnesium, calcium root, and more.
1. How do melatonin supplements work?
Melatonin is a hormone produced by the pineal gland in your brain when it gets dark so that you may be able to fall asleep easily. It is an instrumental part of maintaining a regular sleep schedule and, in turn, a healthier lifestyle.
For one reason or another, the body may not produce enough melatonin, directly affecting how refreshed or weary you feel during the day. And if you're facing such issues frequently, your doctor may prescribe melatonin supplements to alleviate them.
Melatonin supplements aim to increase the level of the hormone in your body, giving it the push it needs to fall asleep. You may use these supplements if you're facing one or more of these conditions:
- Jet lag
- Pre and post-surgery anxiety
- Delayed sleep-wake phase disorder
- Sleep disorders in children
Melatonin supplements are generally synthetic in nature, though some brands use extracted elements from animals or other organisms for varied effectiveness. It's important to note that the supplements act similarly to the hormone produced by the body rather than stimulating the pineal gland to produce more.
2. Can melatonin be used every day?
Being prescription medication, melatonin supplements do come with a fair share of risks when consumed in excess. It is generally advised not to use melatonin every day and consult your physician if you continue to face difficulty sleeping well. Understanding why you are facing such issues is an important first step to solving them rather than overly relying on supplements.
Some of the mild side effects confirmed in various short-term studies include:
There isn't enough information to rule one way or another about the possible side effects to gauge how frequent usage of melatonin would affect overall health. Regardless, short-term usage of these supplements has been proven to be generally safe for most people, apart from certain circumstances. These circumstances are detailed below, highlighting the concerns that melatonin supplements pose.
A. Conflict With Other Medication
People who are on regular medication, particularly those who have epilepsy and those receiving blood thinner medications, should take the supplements under medical supervision. This is to prevent any instances of other pills interacting poorly with melatonin supplements and causing complications in the patient's health.
B. Allergic Reactions
You may want to get tested for allergies before taking melatonin supplements. It's better to be sure about it beforehand, as allergic reactions can lead to health complications that may prove to be difficult to manage.
C. Safety Concerns For Older People
There is a chance of melatonin being active for far longer in older patients than in younger ones, which can lead to excessive sleepiness. Daytime drowsiness is not an instance that is unheard of in the elderly, and melatonin supplements can end up exacerbating the issue.
3. What are the benefits of melatonin?
Promoting an environment for better sleep is just one of the benefits of melatonin supplements. This function remains the most prominent in the public consciousness due to how effective it is at doing so. But there are a few other benefits of these supplements that may help with other aspects of your health as well.
A. Managing GERD
Gastroesophageal Reflux Disease (GERD), commonly known as acid reflux, is a condition that is a result of stomach acid flowing back into the oesophagus. This results in unpleasant symptoms like heartburn, nausea and belching.
Probiotics and Melatonin may be able to reduce the amount of stomach acid produced at the time of consumption, in addition to decreasing nitric oxide production. The lowered production of nitric acid causes the lower esophageal sphincter not to relax as easily, preventing stomach acid from entering the food pipe.
B. Promote Eye Health
While the research on the effects of melatonin on eye health is limited, the results are promising. The high amounts of antioxidants in melatonin may be able to improve eye health and prevent cell damage in the eyes.
A study with 100 people as the test group involved supplementing them with 3 mg of melatonin for 6-24 months. The results showed a delay in age-related damage, improved retention of visual clarity and aided retinal protection.
C. Other Health Benefits
Some small-scale studies have suggested the benefits of melatonin in certain ailments, although they require more research to offer a conclusive statement. These include the management of seasonal depression, which is caused by changes in the seasons and human growth hormone levels.
4. What is the ideal dosage of melatonin supplements for an average adult?
The ideal dosage of melatonin supplements varies from one person to the next, meaning that there is no single answer to the question. Your physician will determine what is the ideal dosage of these supplements for you based on body weight, age, metabolism and health status.
A typical dosage of melatonin starts from 1 mg, which increases progressively up to 5 mg as you continue to take it.
Melatonin is a dietary supplement that has gained widespread popularity around the world as a natural sleep aid. But in Australia, the supplement has been made available as an OTC drug very recently, accessible to adults over the age of 55. Here’s a brief recap of our favourites.
We found the Natrol Melatonin Sleep tablets to be fast-acting and easy to use, making them the best option as far as sleeping aids are concerned. These supplements are completely drug-free and quite palatable as well, which makes consuming them convenient.
That said, other forms of melatonin can be equally as effective, such as the Hemming Health sleep patches. Sleep patches are fairly unobtrusive and can work with other sleeping aids as well, making them quite versatile.
At the end of the day, you should always consult a doctor before you begin taking dietary supplements.
It's important to know what is and isn't favourable for your body so that you face no side effects from using melatonin supplements.