The Best Sleep Supplements

Melatonin is the hormone that regulates your sleep-wake cycle. Your body’s internal clock tells your body when to produce melatonin and how much. Usually, melatonin levels in your body are controlled by the amount of light surrounding you. Most people produce enough melatonin naturally this way, but short term conditions like jet lag and shift work can throw off your internal clock, causing temporary sleeplessness. 

Most sleep aids have melatonin as the active ingredient, so which sleeping supplements are the best ones to take? Read on to see our top picks for sleep supplements.

Our Picks for the Best Sleep Supplements

What to Consider When Choosing Your Next Sleep Supplement

It’s important to take a look at the actual amount of melatonin in each sleep supplement that you are considering. Research suggests that sometimes, less is more, meaning that a smaller dosage of melatonin can be more effective than larger doses. Start with a smaller dose and only increase the dose within reason. Stop increasing the dose once you experience quality sleep and rest.

You also need to consider why you are seeking to buy sleep supplements. Do you have a short term or long term sleep disturbance? If you have a short term problem caused by jet lag or you are working the night shift and it is throwing off your internal clock, then melatonin could be right for you. However, if your sleep disturbance is long-term, where you could have a sleep disorder like sleep apnea or insomnia, then you should not take melatonin and speak with your doctor about alternative options to improve sleep.

Types of Sleep Supplements

There are two types of melatonin, where melatonin supplements can come naturally from the pineal glands of animals or in synthetic form. Melatonin comes in multiple forms, such as pills, drops, capsules, chocolates and other chewables like gummies. Gummies are the most popular form and come in various flavors like strawberry and blackberry.

Benefits of Taking Sleep Supplements Before Bed

It’s important to note that sleep supplements that contain melatonin, the “sleep hormone,” won’t knock you out. Instead, melatonin simply lets your body know it’s time to sleep by signaling that it is night time. 

Melatonin supplements recalibrate your internal clock to restore the balance to your circadian rhythm. Melatonin has additional benefits as well, such as regulating your body temperature, blood pressure, and hormone levels. Current research explores whether melatonin helps with Alzheimer’s disease, cancer, amyotrophic lateral sclerosis (ALS), and sleep problems in children with autism spectrum disorders.

What to Watch Out for When Taking Sleep Supplements

It is important to mention again that sleep supplements are a temporary fix for short-term sleep disruption. Using and abusing supplements can lead to drug tolerance, drug dependence, and withdrawal symptoms. 

Sleep supplements like melatonin can also interfere with other medications you take. If you are taking other medications long-term, then consult your doctor first. Another reason to be cautious is that prolonged use of melatonin for a perceived sleep issue can possibly mask another underlying condition. This underlying condition could actually be the problem. This problem could become more serious, especially if it goes untreated. Your insomnia can actually become worse if you treat the issue with sleeping supplements.

Current research into the effects of melatonin yields mixed results. Studies have shown both benefits and side effects. Short-term use of melatonin for temporary sleeplessness can pay off, but pay careful attention when taking melatonin not to use it too long. If symptoms persist long-term, stop using melatonin and consider other reasons you may be experiencing sleep disturbances.

Conclusion

Try using a natural sleep supplement for short periods of time. It can bring immediate relief to jet lag or for pulling an all nighter. Choose from the products we’ve highlighted, and you should see effective results. Whether you choose a fruit-flavored gummy, a chocolate chewable, or a convenient, easy to swallow capsule, melatonin can serve as an immediate, natural remedy to your temporary sleeplessness.