About Sleep
Sleep Related Conditions
Sleep Disorders
Have you ever found yourself checking all of the boxes in your sleep hygiene checklist but yet, still find yourself struggling with sleep? If so, you may want to consider trying melatonin for sleep. Melatonin is a hormone that our brain produces in response to the light-dark cycle.
Sometimes, our bodies may not produce enough melatonin, causing us to have trouble falling asleep. Here are 10 best melatonin supplements to tackle your sleep problems.
Our Top Picks
Best Overall: Natrol Melatonin Fast Dissolve Tablets
Best for Extended Sleep: Nature-Made Extended-Release Melatonin
Best Gummies for Adults: Olly Sleep Melatonin Gummies
Best for Kids: Zarbee’s Naturals Children’s Sleep Melatonin Gummies
Best Liquid Formula: Natrol Liquid Melatonin 2.5mg
Best Vegan Option: Sundown Nutrition Melatonin Gummies
Best High-Dosage Formula: Life Extension Melatonin 10mg
Best Combined Formula: Nested Naturals Luna Sleep Aid
Best All-Natural Option: Pure Encapsulations Melatonin 3mg
Best Budget: Nature’s Bounty Melatonin
What is Melatonin?
Melatonin is a natural hormone that is produced by the pineal gland in the brain, in response to light and darkness. It mainly helps to regulate the body’s circadian rhythm or the sleep-wake cycle [1], [2].
When it is dark, the body will produce more melatonin, increasing sleepiness. When it is light, the body will produce less melatonin so that you can stay awake during the daytime. Melatonin can often be found and sold as a dietary supplement to treat various sleep disorders or problems.
Benefits of Melatonin for Sleep
Melatonin supplements are said to help with conditions such as insomnia, jet lag, delayed sleep-wake phase disorder, circadian rhythm sleep disorders and problems associated with shift work.
Melatonin supplements could also be useful as you age as melatonin production naturally declines.
Some other benefits of using melatonin are said to be [3]:
- Keeping the GI tract healthy
- Reducing symptoms of anxiety
- Reducing heart risks
- Helping with migraine
- Helps with pain relief
10 Best Melatonin for Sleep
1. Best Overall: Natrol Melatonin Fast Dissolve 5 mg Tablets
Natrol is one of the most highly trusted natural sleep aid brands in America. Natrol Melatonin Fast Dissolve Tablets serve as a nighttime supplement for the occasional sleeplessness that you might feel at night. It’s 100% drug-free and formulated in a way where you don’t need any water to take it. The goal of this supplement is to help you fall asleep faster and stay asleep longer at night.
Why we like it: It dissolves quickly, making it a perfect option for those who don’t like to swallow pills.
Melatonin Amount: 5 mg
Serving Size: 1 tablet
Servings per Container: 150 tablets
Price: $12.27
2. Best for Extended Sleep: Nature-Made Extended-Release Melatonin
Nature Made Extended Release Tablet is a melatonin supplement that helps to support restful sleep. It is specially formulated as a dual-action tablet, meaning that it will first release melatonin as soon as you take them, and then gradually throughout the night. This ensures that you stay asleep without stirring awake. Additionally, it’s clinically shown to elevate melatonin levels for up to 6 hours after taking it.
Why we like it: These extended-release tablets stay in your system for longer, ensuring that you won’t wake up in the middle of the night.
Melatonin Amount: 4 mg
Serving Size: 1 tablet
Servings per Container: 90 tablets
Price: $15.49
3. Best Gummies for Adults: OLLY 3 mg Sleep Gummies
OLLY sleep gummies are made easy to chew and swallow. Combined with L-theanine and melatonin, it helps to promote calmness and relaxation so that you can drift off to sleep peacefully at night. It also contains a blend of calming herbs like chamomile, lemon balm, and passionflower extracts to further enhance the effects. These sleep gummies are also NSF-certified, meaning that they meet the highest standards of quality and safety.
Why we like it: These make a perfect option who want a tastier alternative to taking melatonin at a slightly higher dose.
Melatonin Amount: 3 mg
Serving Size: 2 Gummies
Servings per Container: 50 Gummies
Price: $9.30-$13.99
4. Best for Kids: Zarbee’s 1 mg Children’s Sleep with Melatonin Gummies
Zarbee’s Sleep Melatonin Gummies for Kids is a safe, natural, and non-habit-forming melatonin supplement to help children get a good rest at night. Formulated for those who are aged 3 years and up. They’re made easy to chew with all-natural ingredients. All your child needs to do is take 1 gummy per night or 2 gummies if they are between 6 to 12 years old, fall asleep, and wake up refreshed the next day.
Why we like it: These sleep melatonin gummies are perfect for kids due to their low dose. It may be good for the occasional jet lag symptoms.
Melatonin Amount: 1 mg
Serving Size: 1 Gummy (3 to 5 years old), 2 Gummies (6 to 12 years old)
Servings per Container: 50 Gummies
Price: $21
5. Best Liquid Formula: Natrol Liquid Melatonin 2.5mg
Natrol Liquid Melatonin is meant to help with sleeplessness and establish healthy sleeping patterns. Designed as a liquid formula, it is easy to take and absorbs fast within the body. It is made with 100% clean ingredients, no preservatives, and other artificial sweeteners and flavors. Simply drink it 30 minutes before going to bed for it to take effect.
Why we like it: For those who prefer taking liquid, this melatonin liquid formula offers a faster rate of absorption.
Melatonin Amount: 2.5 mg
Serving Size: 10 ml / 2 teaspoons
Servings per Container: 237 ml / 8 oz
Price: $14.49
6. Best Vegan Option: Sundown Nutrition 5 mg Melatonin Gummies
Sundown Nutrition 5 mg melatonin gummies help to support healthy sleep patterns for those who struggle to fall asleep or are dealing with jet lag. It’s free from animal-derived ingredients, making it a suitable option for those who follow a vegan lifestyle. Additionally, these gummies are third-party tested to ensure high safety, quality, and purity.
Why we like it: These gummies are a tasty option for those who are vegans or those who are sensitive to gluten or dairy.
Melatonin Amount: 5 mg
Serving Size: 2 gummies
Servings per Container: 60 gummies
Price: $14.49
7. Best High-Dosage Formula: Life Extension Melatonin 10mg
Life Extension’s melatonin capsules are designed to support healthy sleep and wake patterns in adults. A strong dose of melatonin can help to promote a stronger immune system and get rid of free radicals. However, 10 mg is on the stronger side in terms of formula so you should start from 1 mg first before gradually increasing if you absolutely need to.
Why we like it: These melatonin supplements are worth considering for those who are dealing with moderate to severe sleep problems or severe jet lag. However, do note that 10 mg may be too strong for most people.
Melatonin Amount: 10 mg
Serving Size: 1 capsule
Servings per Container: 60 capsules
Price: $8.25
8. Best Combined Formula: Nested Naturals Luna Sleep Supplement
The Luna Sleep Supplement by Nested Natural is a herbal-based supplement that is made with safe and natural ingredients to promote a healthy sleep cycle. Combined with valerian root and passionflower, this supplement can lead to improved sleep and lesser sleep disruptions or tossing and turning at night. Unwind and experience deeper sleep with this supplement.
Why we like it: This sleep supplement combines melatonin with natural, calming herbs such as valerian root, and passionflower for a more holistic approach to sleep.
Melatonin Amount: 6 mg
Serving Size: 2 capsules
Servings per Container: 60 capsules
Price: $21.95
9. Best All-Natural Option: Pure Encapsulations Melatonin 3mg
Pure Encapsulations’ 3 mg Supplement is a product that is formulated with high-quality ingredients and free from additives. One of the key benefits of taking this is that it helps to regulate the body’s circadian rhythm, and endocrine system and helps to reduce sleep disturbances.
Why we like it: This sleep supplement is gluten-free, non-GMO, and hypoallergenic, meaning that even those with common allergens may be able to consume it.
Melatonin Amount: 3 mg
Serving Size: 1 capsule
Servings per Container: 180 capsules
Price: $37.20
10. Best Budget: Nature’s Bounty Melatonin 3 mg
The Nature’s Bounty Melatonin 3 mg supplement is designed to help individuals get a peaceful sleep and awake feeling refreshed in the morning without feeling groggy. It’s formulated with high-quality ingredients and free from any artificial flavors or additives. Whether it is for jet lag or mild sleep problems or you are just simply looking for a non-habit-forming sleep solution, this supplement provides great support for peaceful nights.
Why we like it: Nature’s bounty melatonin supplement is an affordable yet effective choice. It dissolves fast, helping you to fall asleep faster.
Melatonin Amount: 3 mg
Serving Size: 1 tablet
Servings per Container: 240 tablets
Price: $8.80
Dosage and Timing of Melatonin
Melatonin supplementation usually comes in many different forms, ranging from capsules, and gummies to liquid. In general, the recommended daily dosage for adults ranges between 0.1 mg to 10 mg maximum while for children, it should be no more than 3 mg per night. For teens, it should be up to a maximum dosage of 5 mg [4].
Most healthcare providers generally discourage melatonin use in children under the age of 2.
Some important key points to note if you are new to taking melatonin for sleep:
- You should only take melatonin 30 minutes to 1 hour before going to bed.
- Always start with a low dose of 1 to 2 mg and gradually increase if needed.
- You should not consume melatonin supplements for long periods of time.
See more here: How Much Melatonin Should I Take for Better Sleep?
Safety Precautions
When it comes to taking melatonin, some common side effects are daytime drowsiness, headache, dizziness and nausea that can interfere with how you function during the day.
With this in mind, you also want to take note of the safety precautions and be careful [5]:
- As you may feel drowsy after consuming melatonin, do not operate or drive any machinery within 5 hours of taking it.
- Most melatonin supplements appear to have potential interactions with medications that slow blood clotting, prevent seizures, suppress the immune system, or control blood pressure levels.
If you are thinking of getting started on melatonin supplements, it would be best to consult with a healthcare professional, especially if you have any underlying health conditions.
Conclusion
Taking melatonin can be useful for improving sleep quality and duration. They come in many different forms so that individuals with different needs can still find one that is suitable for them. Before taking any melatonin supplements for the first time, it’s important to consult with your medical provider to see if there are any risks, especially if you have an underlying medical condition.
If you’re looking for more natural ways to get a good night’s sleep, try out the ShutEye® app today. ShutEye® helps you to improve your sleep quality by offering over 50+ soothing guided meditations, sleep sounds, and bedtime stories for you to listen to. Try it today for FREE!
