You've tried counting sheep, you've sampled all of the lavender pillow sprays and you're well-versed in the ways of avoiding screens before bed. But still, sleep refuses to come by. The next recommended step? Melatonin supplements.
Melatonin is a hormone that's naturally produced by the pineal gland in your brain and is involved in the regulation of the body's circadian rhythm - the 24-hour internal clock that controls your sleep and wake cycles. Often used as a natural sleep aid, melatonin plays a key role in regulating the body's internal clock and adding it to your bedtime routine could be the answer to your problems.
However, it's important to point out that melatonin is a prescription-only supplement in the UK, except for topical application, like patches or creams. But the next best thing comes in the form of supplements that naturally encourage higher melatonin production in the brain.
Abbas Kanani, pharmacist at Chemist Click Online Pharmacy, says: “Melatonin is usually prescribed by a specialist in the field of sleep to treat insomnia in those aged 55 years or older. It's also licensed to treat jet lag in those aged 18 and over.
Are there any potential side effects or interactions associated with melatonin?
“The most common side effects are joint pain, daytime sleepiness, headache, stomach ache, nausea, dizziness, increased risk of infection, restlessness, skin irritation, strange dreams and dry mouth. It can also affect hormones in the body and in rare cases, lead to changes in menstrual cycles or sexual function.”
Can melatonin be taken with other medications or supplements?
“Melatonin can interact with blood thinners, sedatives, immunosuppressants and some antidepressants. You should always inform your doctor or pharmacist if you are taking other medication including herbal supplements. You should avoid herbal remedies or supplements that make you feel drowsy, whilst using melatonin.
“Exposure to bright light, particularly blue light from electronic devices, can interfere with the body's natural production of melatonin and therefore limiting your exposure to light in the evening and creating a sleep-friendly environment that is cool, quiet and dark is important.”
How long does it typically take for melatonin supplements to take effect?
“Melatonin typically takes about 30 minutes to an hour to take effect. This can vary depending on factors such as the dose, individual response, and the severity of sleep disturbances. It can take a few days or even weeks for your body to adjust and form a sleep routine. Melatonin is not effective for all types of sleep disturbances, so you should talk to your doctor if you are experiencing persistent sleep problems.”
Can melatonin help with jet lag or shift work-related sleep disorders?
“These sleep disorders are characterised by a disruption in the sleep-wake cycle, which can be caused by changes in time zones or irregular work schedules. Melatonin works to regulate the sleep-wake cycle and promote sleep at the appropriate time, which can help to reduce the symptoms associated with jet lag or shift work-related sleep problems.
“For jet lag, melatonin is typically taken at the destination bedtime for several days, to help adjust to the new time zone and for shift work-related sleep disorders, melatonin is typically taken about 30 minutes to an hour before the desired bedtime to help regulate the sleep-wake cycle. The latter is usually initiated by a sleep expert.”
One of the most popular ingredients you'll find in melatonin-chasing supplements is 5-HTP (5-hydroxytryptophan): an amino acid that's naturally produced by the body. 5-HTP is often used as a supplement to increase serotonin levels in the brain (which regulates things like mood, appetite and sleep) and higher serotonin levels can increase the production of melatonin.
Some studies have shown that taking 5-HTP can help improve sleep quality and reduce the amount of time it takes you to fall asleep.
Another popular ingredient is Montmorency Cherry extract, which may increase melatonin levels in the body thanks to its supply of tryptophan, which converts to serotonin and begins the process of potentially more melatonin.
Keep an eye out for extra sleep-boosting ingredients too, like magnesium, Valerian root, L-theanine and lemon balm.
How we tested
As someone with a packed schedule that includes early gym sessions, writing deadlines, and an afternoon coffee or five to keep me going, winding down at night isn’t always easy. I’m sure many busy professionals can relate: the constant hum of emails and tasks doesn’t exactly disappear when you close your laptop.
So, I set out to test these products over a few weeks, experimenting with different routines to see how they worked. Each supplement was used for at least five consecutive nights to give it a fair shot. My evening settings varied, from nights when I was working late to relaxing evenings where I was completely switched off. I made sure to test them after days packed with exercise and caffeine, too - two things that can wreak havoc on your ability to switch off and fall asleep.
Best melatonin supplements at a glance
We've rounded up all of the best melatonin supplements.
Verve Eclipse Duo
Best for: full sleep cycle support
Verve offers a two-capsule setup called ‘Twilight’ and ‘Midnight.’ The first one, Twilight, gently helps you drift off, and then a little later, Midnight is designed to kick in to keep you snoozing right through until morning.
What makes it so clever is its focus on your whole sleep cycle, not just the start. Packed with natural melatonin from Montmorency cherry, it’s designed to improve both the quality and length of your sleep. Plus, the formula is super clean with no chemicals or risk of forming a habit. With magnesium, ashwagandha, and other natural sleep heroes, it feels like a balanced, gentle nudge toward proper rest.
Buy now £40.00, Verve
Yumi Nutrition 5HTP Bedtime Gummies
Best for: convenience
Yumi Nutrition’s 5HTP Bedtime Gummies were designed to help with insomnia and other sleep disorders. They’re also completely natural, bringing together all of the best ingredients to encourage a peaceful night’s sleep.
These gummies contain a potent dose of 5-HTP, which promotes the production of serotonin as well as Vitamin B6, which helps to regulate the nervous system and reduce feelings of anxiety and stress.
Buy now £14.99, Amazon
Patch MD Sleep Starter
Best for: patches
Wondering how to increase your melatonin levels without the lengthy process of a doctor’s appointment? You can legally buy melatonin supplements in a patch or topical form, which means Patch MD Sleep Starter Patch might just be the ticket to dreamland.
These impressive patches contain a blend of high-quality natural ingredients that work synergistically to promote relaxation, reduce anxiety, and improve sleep quality. The formula includes melatonin, valerian root extract and hops extract, which fuse together to help you sleep.
Buy now £18.95, Amazon
Numan Sleep Deep
Best for: deep sleep
While melatonin supplements can’t be purchased over the counter, their natural counterpart, Montmorency cherry extract, can be. And that’s exactly what you’ll find in Numan Sleep Deep: a natural sleep supplement that helps promote restful, deep sleep.
As well as Montmorency cherry extract it includes chamomile, which has been proven to enhance sleep quality and quantity. Montmorency cherry extract helps to increase the production of melatonin, a hormone that regulates sleep-wake patterns, while chamomile is known for its calming, soothing effects.
Buy now £22.80, Amazon
Biovea Melatonin Cream
Best for: night cream
Biovea’s Melatonin Cream contains a dose of melatonin, combined with other soothing ingredients like chamomile, aloe vera and lavender oil, which all help to nourish and moisturise the skin while delivering the benefits of melatonin. Not only does it smell deliciously soothing, but it’s also one of the best melatonin supplements you can order and start reaping the benefits of immediately, rather than fussing around with a prescription for tablets.
Buy now £31.10, Biovea
Dozy Bears 60 Vegan Gummy Bears
Best for: vegan gummies
Dozy Bears Vegan Gummy Bears offer a unique blend of natural ingredients that promote relaxation and calmness with 50mg of L-theanine and 50mg of L-tryptophan: two amino acids widely studied for their beneficial effects on sleep and anxiety. Free from artificial flavours, colours and preservatives, these gummies offer a high-quality and natural supplement that can aid peaceful and restorative sleep.
Buy now £19.98, Amazon
SL:PT Essential+ Plus Strength Sleep Supplement
Best for: natural blend
SL:PT’s Essential+ Plus Strength Sleep Supplement is all about championing the precursors to higher levels of melatonin. Because, if you can’t buy the real thing over the counter, the next best step is to encourage higher levels naturally. L-Tryptophan and L-Theanine are your two best friends in this supplement, combined with passion flower and lemon balm to help you relax.
Buy now £19.99, Amazon
Maxclinic Time Return Melatonin Cream
Best for: light skincare
Melatonin cream is a great option if you’re not a fan of sprays and have tried supplements without much luck. This Max Clinic Time Return Melatonin Cream is enriched with melatonin, adding a soothing finish to your evening before you wave goodbye to the day. Containing 50,000ppm of melatonin and adenosine, this unique formula soothes the skin, increases elasticity, and regulates the delicate balance of the skin. Switch out your usual night cream for this one and tick off two problems at once.
Buy now £8.96, Yes Style
Neuro Rest Sleep Supplement Tablets
Best for: science-backed
Neuro Rest's Sleep Supplement Tablets step things up a notch with Melo-Fruit blend, a natural alternative to melatonin tablets: Rich in tryptophan, derived from watermelon, which converts into 5 HTP, serotonin, and then melatonin, these tablets provide a time-release formula throughout the night.
A scientifically formulated supplement designed to help enhance your quality of sleep while providing a number of extra health benefits to support your optimal wellness, they blend magnesium, Montmorency cherry and chamomile and bring together all of the most important pieces of the puzzle when it comes to helping you nod off each night.
Buy now £13.09, Bargain Fox
Verdict
Verve Sleep Duo gets the top pick because it’s a simple, effective way to wind down. The two-capsule setup works perfectly; Twilight helps you fall asleep, and Midnight is designed to help you sleep through the night.
The ingredients are all natural, like melatonin from Montmorency cherry, magnesium, and ashwagandha, which I really appreciate because it’s clean and doesn’t rely on harsh chemicals.
Capsules aren’t always everyone’s preference as opposed to the likes of gummies, but at least you know they are better for you in terms of natural ingredients, even if they are a little harder to swallow.
The packaging is great too, and it’s clear they put thought into both the product and the presentation. It’s a nice way to wrap up the evening and get a restful night’s sleep.
