- Melatonin is a naturally-occurring hormone produced by the pineal gland that helps regulate the body’s sleep-wake cycle
- Taking melatonin supplements can help restore your sleep schedule after interruptions such as blue-light exposure, shift-work, or jet-lag.
Sleeping well directly affects both your mental and physical health. While most people know how important sleep is and how much better they feel after getting adequate sleep, when life is busy it often quickly becomes a last priority.
Melatonin is a helpful supplement that works with your body’s sleep-wake cycle, and helps you get sound, quality sleep.
Let’s take a look at what exactly melatonin is, and what melatonin supplement is right for you.
What is melatonin?
Melatonin is a naturally-occurring hormone produced by the pineal gland. Darkness prompts the production of melatonin making you drowsy, and light causes the production to stop, allowing you to wake up. In this way it helps to regulate the body’s circadian rhythm, also known as your body clock.1
Should you take melatonin supplements?
Although melatonin is produced naturally by the body, there are many things that can interfere with the production of melatonin, such as the high-energy blue light from your screens, jet lag, or irregular shift work.
The amount of melatonin our bodies produce can also lessen with age. This lack of melatonin may affect a person’s ability to relax at night, fall asleep, or sleep throughout the night.
Melatonin is a well-studied ingredient, and the research supports its positive role in supporting sleep.* Studies have found that increased supplementation can reduce the amount of time it took subjects to fall asleep and increase sleep duration.*
What is the best time to take melatonin supplements?
Regulating your biological clock after your sleep schedule has been disrupted requires attention to timing. You should take melatonin supplements about 30 minutes to an hour before you want to fall asleep.
Generally a few hours before bedtime, it is also recommended to stop looking at blue-light screens and practice relaxation techniques before you try and sleep.
Choosing the right melatonin supplement for you
There are many different forms and dosages of melatonin that can help you fall asleep faster when experiencing occasional sleeplessness.* Let’s take a look at our favorites.
Liquid Melatonin 10 mg: Available in a delicious, natural black cherry flavor, this liquid melatonin is an easy way to help you rest.* Simply take at bedtime with water or tea, and enjoy restful sleep.*
Full Spectrum Curcumin Sleep Ease: This formula harnesses the antioxidant benefits of curcumin and combines it with the sleep-promoting properties of melatonin.* Plus, GABA to help support relaxation when faced with occasional stress, and Venetron®, an extract of the Rafuma plant commonly used in nighttime formulas.*
Triple Action Sleep Tri-Layer Tablets: This layered tablet harnesses clinically-studied time-release technology that allows each layer to dissolve at different times throughout the night. Each tablet contains melatonin to complement the sleep-wake cycle, L-theanine to support a calm and relaxed mood, as well as a nighttime herbal blend of chamomile, lavender, lemon balm, and valerian root extract.*
Lifestyle approaches to improve your sleep quality
1. Craft a pre-bedtime routine
The hours leading up to when you go to sleep can affect the quality of your rest. Practice habits that help you feel relaxed and calm, such as reading, doing yoga, drinking chamomile tea, or journaling.
2. Turn off your screens
Although many people like to fall asleep after scrolling through news feeds or catching up on social media, the blue light from your screens can inhibit the production of melatonin, making it harder for you to fall asleep. Instead, try putting your phone away an hour before bedtime, and read a book or listen to soothing music instead.
3. Create a sleep-inducing bedroom
An essential part of improving your sleep is making your bedroom a place of comfort and relaxation. A quality mattress, pillow, and bedsheets can help you more comfortably relax. If your space is not as quiet as you need, try using a white noise machine to drown out disruptive sounds, and blackout curtains to keep light from disrupting your sleep. Finally, introducing pleasant aromas, such as lavender, can help soothe you as you fall asleep.
Learning the ins and outs of vitamins and supplements can be daunting, but we want to help. Our monthly email newsletter offers the latest, science-based health and wellness information, and premium-quality vitamin recommendations. Be sure to sign up so you don’t miss out!
*These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease.
The information provided on this site is intended for your general knowledge only and is not a substitute for professional medical advice or treatment for specific medical conditions. Always seek the advice of your physician or another qualified healthcare provider with any questions you may have regarding a medical condition. The information on this website is not intended to diagnose, treat, cure, or prevent any disease. Never disregard medical advice or delay in seeking it because of something you have read on the Solgar® site.