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The 6 Best Melatonin Alternatives

Best Melatonin Alternatives

What are the Best Melatonin Alternatives

Could there be anything worse than not being able to sleep every night? Or waking up frequently in the middle of the night? If you have this problem, you know the toll it can take on your body and your ability to function every day. Many people who have sleep problems turn to melatonin to help them get the sleep they need. But some people say that the supplement makes them feel groggy and hungover while others say it does not agree with them. So what do you do when you want an alternative to melatonin?

If you are looking for melatonin alternatives, you will be glad to know that there are quite a few. These non-risk alternatives may be just what you need to help you get that much-needed rest and sleep. Here is a look at some of the best melatonin alternatives that you can try out:

  • Sleep Masks: If you want to get good natural sleep, sleep masks are one of the simplest yet most effective solutions out there. A quality sleep mask, both glamorous and comfortable, should be made of a soft and natural material that covers your eyes so that light gets cut out to the greatest extent. This then allows the darkness work its magic to boost the production of melatonin. What is great about sleep masks is that they also cut off any visual distraction that could potentially keep you from falling asleep. Combine a sleep mask with earplugs to block out the noise, and you have the perfect sleep aid that stimulates your natural melatonin levels, so you get sound sleep.
  • Sleep-Aiding Herbal Teas: For centuries, herbal teas have been used to treat a wide range of ailments and diseases, including anxiety, depression, and insomnia. If you are looking for a delicious and healthy way to relax before bedtime and prepare your body for rest, herbal teas are an excellent alternative to melatonin supplements. You will find many special blends with chamomile, lavender, and valerian which are excellent natural sleep aids. There is nothing quite as calming and relaxing as sitting down quietly with a cup of herbal tea before heading to bed.
  • Magnesium Supplements: Studies have found that magnesium contributes to a good night’s sleep. The NIH says that when the body does not get an adequate supply of magnesium, it leads to inhibition of nerve cell communication which in turn causes cell excitability and a person becomes more nervous and stressed out than normal. Magnesium is a natural muscle relaxant and also effective in blocking cortisol production in the brain, which means that it helps in inducing an overall calming effect in the body which then allows you to fall asleep and stay asleep all night.
  • Glycine Supplements: Glycine is an amino acid that occurs naturally in the body and plays an important role in a number of different cognitive, musculoskeletal and metabolic functions. Your body also uses glycine to induce relaxation and kick start the sleep process. This makes it a good choice if you are looking for a supplement to replace melatonin supplements and improve the quality of your sleep. It has been shown to be effective in particular for people who are prone to waking up in the middle of the night. It has also been proven that glycine reduces brain hyperactivity and calms nervousness and anxiety that may keep you from sleeping. Plus, it does not leave you with that awful hangover or groggy feeling in the morning as melatonin does.
  • L-Tryptophan Supplements: Tryptophan is another amino acid that the body needs to produce serotonin, which is a chemical known for balancing and regulating moods. Serotonin also plays a crucial role in the production of melatonin, so it makes sense that boosting the levels of tryptophan in your body will help in achieving a restful night’s sleep. While research related to tryptophan as a sleep aid is quite limited, this supplement has nevertheless shown potential as an effective treatment for insomnia.
  • L-Theanine Supplements: Theanine is another melatonin alternative that does not have any known side effects. First discovered in green tea, it is now typically found in a number of different types of tea. It is known to act as a natural sedative and has a calming effect. Theanine is used for treating stress – physical and mental – as well as insomnia. L-Theanine is known to the regulation and generation of alpha waves in the brain, which occur when the body is deeply relaxed. When it increases alpha wave activity, Theanine helps in regulating sleep and suppressing hyper beta waves that might keep you awake and alert when all you want is rest and sleep.

As you can see, there are many melatonin alternatives that can help you sleep just as effectively as melatonin supplements. If you have difficulty falling or staying asleep, pick one of these alternatives and get that sweet, deep slumber that your body needs to stay energetic and healthy.


5 thoughts on “The 6 Best Melatonin Alternatives”

  1. Dear Yawnder,
    At present I am taking 0.5mg Melatonin before I sleep every night.

    It takes a while for the Melatonin to work on me before I fall asleep. I noticed that my sleep is somewhat fractured, waking up every two hours or so and have not been able to sleep without interruption for at least 5 hours or so. As such, I get up the morning feeling tired and not invigorated.

    Do you suggest I increase the dosage to 1mg ? Would alternatives be a better option. I have read about Magnesium supplements. However the local drugstore pharmacists do not recommend taking Magnesium supplements because of side effects to other organs in my body.

    Is it safe to take magnesium supplements and if so, please recommend a reliable product? Thank you.

    • Hi Lawrence, i take 5-10mg melatonin every night because i have the same problem as you do. I sleep for at least 5-6 hours now. I’ll do this for 2 months and then stop. I have also changed my bed time routine. I go to bed at 10-11pm as my doctor said that every hour not 22 pm is worth 2 hours after 12 pm.

      • Lawrence & Christine should get together for a good nights sleep as they both have the same problem

  2. i have had severe problems with insomnia in the past. i used to take prescription sleeping pills. now i take valerian root. sleepy time extra tea is wonderful to use. it also has valerian included. i take GABA which seems to stop me from having nightmares. they were occurring on a regular basis. i take magnesium at night but it’s important to know which ones absorb into the body better. some just cause diarrhea. skullcap seems to make me fall asleep faster. it works great mixed with valerian for me since the first helps me to get to sleep and the last helps me to stay asleep. i just found out melatonin contributes to type 2 diabetes so i was researching something to replace it since i am now have problems with sugar being high in the morning. i suppose i will keep looking. i am currently taking 10 mg of melatonin long term and could be causing my issues.


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