Melatonin Alternatives: What are the best natural sleep aids?

After a busy day at work, sometimes all you want to do is get into bed and enjoy a good and restful night’s sleep. However, with the constant hustle and stress of work and home life, this can be a rare occurrence.

We have all heard of melatonin and it has often been a go-to solution for those who struggle to get good rest. However, if you live in the UK, melatonin is only available by prescription, which makes it a less accessible option for those who are experiencing sleep difficulties.

In this blog, we will explore natural sleep aids and melatonin alternatives that you can consider and that may help you beat that restless night’s sleep without the need for a prescription.

Best natural sleep aids

What is Melatonin?

Melatonin is a hormone that is naturally produced within the pineal gland, which is a small endocrine gland that is found in the brain. It is involved in regulating the sleep-wake cycle or circadian rhythm. Melatonin can often be referred to as a “sleep hormone” as it helps to signal to the body when it is time to sleep and wake up. Melatonin release in the body is influenced by light exposure, with melatonin levels generally increasing in the evening as it gets darker.

Melatonin can be naturally found in certain foods that include cherries, pomegranates and even oats.

What is Melatonin used for?

Melatonin can actually be used for a wide range of purposes, but predominantly it is used to help those with short term sleep difficulties. Individuals who struggle with their sleep may have lower levels of melatonin. It may be helpful for those with insomnia or jet lag as melatonin can help to normalise sleeping patterns and adjust the sleep-wake cycles to the local time zones, making it easier to fall asleep and have a more restful sleep. This may reduce symptoms like fatigue, insomnia and irritability.

Melatonin can also be used by individuals who work night shifts or have irregular work schedules. These individuals may have difficulties sleeping during the day as working these hours can disrupt the natural sleep-wake cycle. By taking melatonin, it may improve sleep quality during unconventional hours.

Better sleep quality is not the only thing that melatonin can help with. This hormone has been shown to help regulate blood pressure and help to reduce oxidative stress with its antioxidant properties.

How does Melatonin Work?

Melatonin production begins as it become darker, which is typically in the evening, because the pineal gland responds to light. As it gets darker, the pineal gland will increase melatonin production, releasing it into the blood stream. This signals the body to prepare for sleep, making you feel more relaxed and lethargic. Melatonin levels will remain elevated throughout the night to ensure a restful night’s sleep and then start to decrease as it becomes daylight. Several studies have demonstrated melatonin’s ability to improve sleep quality and duration.

Exposure to natural light, particularly in the morning, will suppress melatonin levels, signalling to the body that it is time to wake up and be alert. The rise and fall of melatonin help to align the sleep-wake cycle with the natural day-night environment, promoting a healthy and balanced circadian rhythm.

How does melatonin work

Why some people prefer natural alternatives to melatonin:

Some people may prefer natural sleep aids or alternatives to melatonin supplements, which are often synthetically made, because they may be concerned about potential side effects like feeling fatigued, nausea or headaches (although melatonin generally has few common side effects). These individuals may opt for natural alternatives that not only promote melatonin production in the body, but also boost serotonin levels. Serotonin is a hormone that acts as a precursor for melatonin synthesis, playing a role in the sleep-wake cycle. It not only helps to induce sleep by contributing to melatonin production and relaxation, but also helps to maintain wakefulness during the day.

Natural Alternatives to Melatonin:

5-HTP or Griffonia simplicifolia

L-5 hydroxytryptophan or 5-HTP is produced from a plant called Griffonia simplicifolia. It is a direct precursor to the neurotransmitter serotonin. By increasing serotonin levels, 5-HTP can also enhance melatonin production. This dual action helps to promote relaxation, improve mood and support a healthy sleep-wake cycle.

This oral spray, which is suitable for vegans and vegetarians, blends 5-HTP with lemon balm and passionflower. It helps to relax the body before bed and increase serotonin levels. This formulation is designed to be sprayed into your mouth where it is then absorbed directly into the blood stream for efficient uptake.

L-Theanine and Lemon Balm

L-Theanine and lemon balm are popular sleep alternatives thanks to their calming and relaxing properties. L-Theanine is an amino acid that helps to reduce stress by increasing the production of calming neurotransmitters like GABA and serotonin. GABA helps to lessen neural activity, lower stress and may help to reduce sleep latency. Lemon Balm also helps to alleviate stress and anxiety which can contribute to better sleep quality and reduce the time it takes to fall asleep.

These capsules combine L-theanine with lemon balm, Folic Acid, Pantothenic Acid and Biotin to help increase levels of GABA in the brain to help calm and relax the body without drowsiness. These are suitable for vegans and vegetarians.

Sour Cherry or Tart Cherry

Sour Cherry, or tart cherry contains naturally occurring melatonin which is the hormone that helps to regulate sleep-wake cycles. It also contains amino acids like tryptophan and antioxidants like anthocyanidins which play a role in melatonin production and may help increase sleep quality and duration.

This vegetarian-friendly concentrate can be added into water, seltzer, your favourite smoothies or even dressings and sauces. It contains Montmorency and Balaton tart cherries which contain the compounds tryptophan and anthocyanins, which help to support the body’s natural production of melatonin, promoting better sleep and relaxation.

These capsules contain Montmorency tart cherry which contains the compounds anthocyanins as well as naturally occurring melatonin. Suitable for vegans and vegetarians, you just take 1 capsule daily.

Magnesium

Magnesium is a mineral that provides numerous benefits to the body, including supporting blood sugar regulation and muscle and immune system function. It plays a crucial role in regulating neurotransmitters such as gamma-aminobutyric acid (GABA), which helps to promote relaxation and reduce anxiety levels. Additionally, magnesium helps to maintain melatonin levels and aid in muscle relaxation, both of which contribute to improved sleep quality and duration.

Magnesium glycinate is a highly bioavailable form of magnesium which means that it is easily absorbed in the body. It plays a role in the synthesis of GABA in the body which helps to have a calming effect on the nervous system and support relaxation to support sleep. Gentl eon the digestive system, these capsules are suitable for vegans and vegetarians.

Disclaimer:

This article is for informational purposes only and is not a substitute for medical advice. Consult your doctor or healthcare provider before starting any supplements, treatments, or remedies. Ensure a varied and balanced diet and a healthy lifestyle before considering supplements. Supplements should not replace a balanced diet.