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.
We've rounded up all of the best melatonin supplements.
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Snowden Healthcare Advanced Sleep Patches
Love the idea of patches and want the strongest option available? Try Snowden Healthcare Advanced Sleep Patches, with 50mg of pure melatonin in each individual patch. The patches also include magnesium, which is known to promote relaxation and calmness, and lemon balm, a natural herb that helps alleviate anxiety and induce sleep. Just apply one to a relatively hairless patch of skin before bed and watch your sleep improve night by night.
Buy now £29.95, Snowden Healthcare
Yumi Nutrition 5HTP Bedtime Gummies
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 £16.99, Amazon
PatchMD Sleep Starter Plus Topical Patch
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 PatchMD Sleep Starter Plus Topical 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 £18.50, Patchworks UK
Numan Sleep Deep
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 £18.99, Amazon
Biovea Melatonin 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 £27.00, Biovea
DOZYBEARS 60 Vegan Gummy Bears
DOZYBEARS’ 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 £16.87, Amazon
SL:PT Essential+ Plus Strength Sleep Supplement
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 £18.99, Amazon
MAXCLINIC Time Return Melatonin Cream
Melatonin cream is a great option if you’re not a fan of sprays and have tried supplements without much luck. This MAXCLINIC 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 £24.99, Amazon
Dr. David Jack Sweet Dreams
Sweet Dreams encourages restorative, healthy sleep cycles with optimum doses of zinc and magnesium. A good night's sleep is crucial for general health, both physical and mental, and is thought to improve collagen production and hormone regulation.
Quality sleep also improves skincare, so you can reap the aesthetic rewards of proper beauty sleep. The product features 90 capsules and is vegan and gluten-free.
Buy now £56.10, Dr. David Jack
Neuro Rest Sleep Supplement Tablets
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 £17.99, Amazon
Verdict
Melatonin-enhancing supplements are great but, if you're ready to cut to the chase, it's best to go straight to the hormone itself. Snowden Healthcare's Advanced Sleep Patches tick all the boxes for encouraging a better night's sleep.
