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Melatonin and Natural Sleep Remedies

Sleep, we all need it, but no one is getting enough. Half of Americans report feeling tired during the day, and around 35% say they sleep less than seven hours a night on average. In addition, experts predict that around 48% of adults experience insomnia, a condition that is more common in women than men. 

So what do people do? People have turned to natural forms to induce sleep. Over the past 11 years, the sale of melatonin increased by 500% as a greater number of adults, and even children, seek out sleep aid products1.  

What is melatonin?

If you are considering taking melatonin or are already using the supplement, it is important to know what it is. Formally called N-acetyl-5-methoxytryptamine, it is a neurotransmitter, or chemical substance, released by the brain in response to the dark. It has a large impact on one’s circadian rhythm, which oversees the body’s typical sleep cycle2. Typically, melatonin levels naturally rise later in the day, around two hours prior to bedtime, to encourage sleep3

Is melatonin right for you?

Ultimately, it is a personal choice to take sleep-aid supplements or not. Some commonly cited reasons for supplementation include jet lag, insomnia, or general inability to obtain high-quality sleep. Additionally, one may take melatonin if he or she is accustomed to staying up late and desires or needs to shift to going to bed earlier and waking earlier3.

Melatonin supplements

DaVinci Labs Melatonin-3 – This product provides 3 mg of melatonin per capsule, actively supplying the body with the neurotransmitter to induce sleep.

Irwin Naturals Power to Sleep PM – Power to Sleep PM provides a combination of melatonin and other sleep-inducing ingredients, including valerian, GABA (gamma-aminobutyric acid), and ashwagandha to encourage a relaxed state and sleep.

Pure Encapsulations Best-Rest Formula – Pure Encapsulations combines various other relaxing elements, like GABA, valerian, lemon balm, and chamomile to naturally lull a person to sleep.

Other ways to promote sleep

Many other sleep-inducing techniques exist. Try the following!

  • Hang up the phone. Phone and computer screens emit blue light that disrupts the effects of melatonin, whether supplemented or natural. Turning on night mode on the devices will reduce the blue light emissions, but best practices encourage turning off all screens 2 hours prior to bedtime, when melatonin begins to kick in.
  • Get active! Exercise during the day and expend excess energy that may keep you up at night.
  • Dim the lights. One can achieve this by dimming lights as the evening progresses and limiting light closest to bedtime.
  • Cut out coffee. Coffee is great in the morning or early afternoon, but caffeine should not be consumed later in the day for it may lead to poor sleep quality or an inability to fall asleep.
  • Set a schedule. Consistently going to bed and waking up at the same or similar times will support your body’s natural circadian rhythm and encourage healthy sleep patterns.


  1. Suni, E. (2021, February 8). Sleep Statistics. Sleep Foundation. https://www.sleepfoundation.org/how-sleep-works/sleep-facts-statistics.
  2. FDA. (2021, June 1). Facts About the Current Good Manufacturing Practices (CGMPs). U.S. Food and Drug Administration. https://www.fda.gov/drugs/pharmaceutical-quality-resources/facts-about-current-good-manufacturing-practices-cgmps.
  3. Melatonin for Sleep: Does It Work? Johns Hopkins Medicine. (2021). https://www.hopkinsmedicine.org/health/wellness-and-prevention/melatonin-for-sleep-does-it-work.
  4. Mawer, R. (2020, February 28). 17 Proven Tips to Sleep Better at Night. Healthline. https://www.healthline.com/nutrition/17-tips-to-sleep-better#6.-Take-a-melatonin-supplement.

* The Food and Drug Administration has not evaluated any statements on this website. Dietary supplement products are not intended to diagnose, treat, cure, or prevent any disease.


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