Its root is commonly used as a natural treatment for symptoms of anxiety, depression, and menopause. Valerian is an herb native to Asia and Europe. They seem to be especially helpful if you have jet lag or are doing shift work. Melatonin supplements may improve sleep quality when taken in doses of 3–10 mg. Melatonin supplements appear to be safe for adults when used for short periods, although more research is needed on their long-term effects ( 15, 16).įurthermore, melatonin is not recommended for people who are pregnant or nursing, because there is limited research on its safety and effectiveness ( 15). Those that have observed beneficial effects generally provide participants with 3–10 mg of melatonin before bedtime. While some other studies have not found that melatonin has a positive effect on sleep, they are generally few. Specifically, melatonin appears to reduce the time people need to fall asleep (known as sleep latency) and increase the total amount of sleep time ( 13, 14). Moreover, melatonin may improve overall sleep quality in individuals with sleep disorders. This is particularly beneficial for individuals whose schedules require them to sleep during the daytime, such as shift workers ( 11, 12). What’s more, several studies report that melatonin improves daytime sleep quality and duration. Time of day influences this hormone’s cycle of production and release - melatonin levels naturally rise in the evening and fall in the morning.įor this reason, melatonin supplements have become a popular sleep aid, particularly in instances where the melatonin cycle is disrupted, such as jet lag ( 10). Melatonin is a hormone your body produces naturally that signals to your brain that it’s time to sleep ( 9).
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