10 Best Melatonin Alternatives for Better Sleep

Key takeaways:

• Melatonin is a hormone your brain produces to regulate your sleep-wake cycle. It helps with jet lag and circadian rhythm issues, but it may not help with general insomnia or staying asleep.

• Alternatives like magnesium, L-theanine, and tart cherry work through different mechanisms and may be a better fit depending on what's disrupting your sleep.

• Talk to your healthcare provider or pharmacist before starting a new supplement, especially if you take other medications.

About 1 in 6 adults deal with insomnia [1], and melatonin supplements are often the first thing people reach for. But melatonin is a hormone that regulates your body's internal clock. It signals when it's time to sleep, but it doesn't sedate you.

That's why melatonin supplements work best for circadian rhythm problems like jet lag or shift work. If your issue is stress keeping you awake, waking up at 3 AM, or sleeping enough hours but still feeling exhausted, melatonin probably isn't addressing the cause.

Common reasons people look for melatonin alternatives include next-morning grogginess, vivid or unsettling dreams, and inconsistent results over time. A 2017 study also found that melatonin content in supplements can vary by as much as 478% from what's listed on the label.

Several natural sleep aids work through different pathways to promote sleep. Here are 10 worth considering.

1. Magnesium

Magnesium plays a role in regulating GABA (gamma-aminobutyric acid), a calming neurotransmitter in the brain [2]. It also supports muscle relaxation and helps manage your body's stress response. Nearly half of American adults don't get enough magnesium from their diet alone [3].

Clinical research on magnesium for sleep has mixed results. A 2012 double-blind trial in older adults found that 500 mg daily for 8 weeks improved sleep quality and reduced the time it took to fall asleep [4]. But most studies have been small and focused on older populations, so the evidence isn't as strong as it is for some other options.

What to know: They absorb well and are gentler on the stomach than magnesium oxide. Magnesium citrate also absorbs well but can have a mild laxative effect. Typical dose is 200 to 400 mg of elemental magnesium, about an hour or two before bed.

Side effects: High doses can cause diarrhea, nausea, and stomach cramps. People with kidney problems should check with their doctor before supplementing.

2. L-Theanine

L-theanine is an amino acid found naturally in tea leaves, especially green tea. It promotes relaxation without causing drowsiness, which makes it different from most other sleep supplements.

L-theanine works by increasing alpha brain wave activity, which is the pattern your brain produces during calm, focused states like meditation [5]. It also influences serotonin, dopamine, and GABA levels. A 2019 randomized controlled trial found that 200 mg daily improved sleep quality and reduced stress-related symptoms compared to placebo [6].

Its main effect seems to be reducing stress and anxiety rather than directly inducing sleep. So if racing thoughts or a busy mind is what's keeping you up, this may be a better fit than melatonin.

What to know: L-theanine has a Generally Recognized as Safe (GRAS) status for use up to 250 mg per serving. If you're getting theanine from tea, keep in mind that caffeine and other compounds are also present.

Side effects: L-theanine doesn't seem to cause significant side effects, even at higher doses. Let your healthcare team know you're taking it.

3. Tart Cherry 

Montmorency tart cherries are one of the few food sources that naturally contain melatonin. But they also contain proanthocyanidins, compounds that slow the breakdown of tryptophan, an amino acid your body uses to produce serotonin and melatonin. This means tart cherry both provides natural melatonin and supports your body's own production by increasing tryptophan availability.

In a 2018 pilot study, older adults with insomnia who drank Montmorency tart cherry juice twice daily for two weeks increased their total sleep time by an average of 84 minutes [7]. A separate placebo-controlled trial found improvements in sleep time and sleep efficiency in adults over 50 [8].

Extract forms deliver more concentrated doses with less sugar than juice. Sip2Sleep® uses Montmorency tart cherry extract combined with rafuma leaf extract (Venetron®), a botanical that supports serotonin levels and GABA activity, in a sublingual liquid formula.

What to know: Available as juice, concentrate, capsules, or liquid extract. Juice doses used in studies were typically 8 oz twice daily. Extract doses vary by product.

Side effects: Tart cherry juice is acidic and may cause stomach discomfort in some people. Choose unsweetened versions or the extract form, just like in Sip2Sleep®, to avoid added sugar before bed.

4. Glycine

Glycine is an amino acid that doubles as an inhibitory neurotransmitter, meaning it helps calm brain activity. Its primary sleep mechanism involves thermoregulation. Glycine lowers core body temperature by increasing blood flow to the skin's surface, which mimics one of the signals your body uses to initiate sleep.

In a double-blind crossover trial, participants who took 3 grams of glycine before bed reported better sleep quality, faster sleep onset, and less daytime fatigue compared to placebo [9]. The same study also showed improvements in daytime alertness and cognitive performance, without the next-day grogginess common with other sleep aids.

What to know: The standard dose is 3 grams, taken 30 to 60 minutes before bed. Glycine has a slightly sweet taste and dissolves easily in water.

Side effects: Generally well-tolerated. High doses may cause mild stomach upset.

5. Ashwagandha

Ashwagandha (Withania somnifera) is an adaptogenic herb that has been used in Ayurvedic medicine for centuries. It works by modulating the HPA axis, which is the system that controls your body's cortisol response to stress.

Elevated cortisol at night is a common driver of insomnia, particularly in people who feel tired but can't seem to wind down. A 2021 systematic review of five randomized controlled trials concluded that ashwagandha improved overall sleep quality, with the most noticeable effects in participants with insomnia [10].

What to know: The most studied form is a standardized extract called KSM-66, at doses of 300 to 600 mg daily. It may take 2 to 4 weeks of regular use to see results.

Side effects: May cause mild stomach discomfort. Rare cases of liver injury have been reported, particularly in people with preexisting liver conditions [11]. Most clinical studies have only evaluated short-term use (up to 3 months). Consult a healthcare provider before use if you're pregnant, breastfeeding, or taking thyroid medications.

6. GABA

GABA (gamma-aminobutyric acid) is the brain's primary inhibitory neurotransmitter. It reduces neural excitability, which is why low GABA levels are associated with anxiety and poor sleep.

There's debate about whether oral GABA supplements effectively cross the blood-brain barrier. But clinical studies still show benefits. One study found that 300 mg before bed shortened the time it took to fall asleep and improved early-stage sleep quality after four weeks of use [12]. GABA supplements may also work better when paired with L-theanine or 5-HTP [13].

That said, GABA doesn't seem to help much with staying asleep or improving overall sleep quality [14].

What to know: Doses of 100 to 300 mg before bed are most common in studies. PharmaGABA, a naturally fermented form, has the most clinical data.

Side effects: No serious side effects reported. GABA may affect blood pressure and heart rate, so consult your doctor if you're taking blood pressure medications.

7. 5-HTP

5-HTP (5-hydroxytryptophan) is an amino acid and the direct precursor to serotonin [15]. Your body converts serotonin into melatonin, so 5-HTP supports your natural melatonin production rather than supplying it externally.

Studies on 5-HTP for sleep are still limited, but the available evidence is promising. Research shows that 5-HTP can increase REM sleep and may affect sleep stages, with the most consistent finding being enhanced REM sleep duration [16]. A study published in Life Sciences found that combining GABA with 5-HTP improved sleep latency, duration, and quality more than either compound alone [17].

What to know: Typical dose is 50 to 150 mg, taken 30 to 45 minutes before bed. Start at the lower end.

Side effects: Can cause nausea, heartburn, and headache. Do not combine with SSRIs, SNRIs, MAOIs, or other serotonergic medications due to the risk of serotonin syndrome. Talk to your healthcare provider before starting 5-HTP if you take any prescription medications.

8. Passionflower

Passionflower (Passiflora incarnata) is a traditional herbal remedy that appears to work through the GABAergic system. Animal studies suggest it affects GABA transmission in the brain, promoting sedation and relaxation [18].

Clinical research on passionflower for sleep is still limited, but early studies suggest it may help improve subjective sleep quality in the short term. One randomized, double-blind trial found that passionflower tea improved subjective sleep quality in healthy adults within one week [19]. Another study found it increased total sleep time in people with insomnia, though it didn't affect other sleep parameters [20]. 

What to know: Available as tea, capsules, and liquid extracts. Typical dose is 300 to 600 mg of extract or one cup of tea before bed.

Side effects: May cause mild gastrointestinal symptoms. Should not be combined with sedative medications like benzodiazepines or alcohol.

9. Lavender

Lavender is one of the most studied aromatherapy agents for sleep. Its active compounds, linalool and linalyl acetate, activate the parasympathetic nervous system, which lowers heart rate and blood pressure and promotes physical relaxation.

A systematic review of 34 studies found that inhaling lavender essential oil improved self-reported sleep quality in most participants [21]. Some oral lavender supplements (specifically Silexan at 80 mg daily) have also shown benefits for anxiety-related sleep problems. A separate study found lavender improved sleep quality in college students with self-reported sleep issues [22].

What to know: Diffuse a few drops of lavender essential oil in the bedroom about 30 minutes before bed. Do not ingest pure essential oil. It's toxic when swallowed unless you're using a specifically formulated oral supplement.

Side effects: Topical lavender oil should be diluted before skin contact. Strong scents may bother some people.

10. Chamomile

Chamomile (Matricaria chamomilla) is one of the most widely consumed herbal teas worldwide. It contains apigenin, a flavonoid that binds to benzodiazepine receptors in the brain and has mild sedative effects.

Chamomile may help improve sleep quality, but the evidence for treating insomnia specifically is weak. A 2017 trial showed improved sleep quality in elderly participants after 28 days of chamomile extract [23]. There aren't strong studies on apigenin supplements for sleep on their own.

What to know: Chamomile is generally considered safe as a tea and may be safe as a short-term supplement. It works best as part of a calming bedtime routine rather than as a standalone sleep treatment.

Side effects: May cause dizziness and nausea. Can interact with blood thinners and transplant medications. Check with your healthcare provider if you take these.

Other alternatives worth knowing about

A few more options that may help, depending on what's keeping you up.

• Vitamin D: Deficiency has been linked to poor sleep quality, and supplementation may help. One study found improvements in sleep quality, latency, and duration [24]. Your doctor can check your levels and recommend a dose if needed.
  

• L-Tryptophan: The amino acid precursor to 5-HTP, serotonin, and melatonin. It has a longer conversion pathway than 5-HTP, so effects may be milder. Studies suggest it can improve sleep quality and reduce sleep terrors in children [25]. Typical supplemental doses are 500 to 1,000 mg.
  

• Magnolia bark: Contains honokiol and magnolol, compounds that act on GABA-A receptors. Preliminary research suggests sedative and anti-anxiety effects, but clinical data for sleep is still limited [26].
  

• CBD: Cannabidiol from hemp or cannabis may help with sleep issues related to anxiety. Early clinical trials in people with insomnia have shown some improvements in sleep quality and efficiency, but research is still limited, and most studies are small or short-term [27]. Low doses can be stimulating. Look for third-party tested products.
  

• Zinc: Plays a role in regulating serotonin, melatonin, and GABA activity. Some research shows supplementation improves sleep quality in people with sleep disturbances like shift-work disorder [28]. High doses can cause side effects.

Tips for better sleep at night

Supplements can help, but they work best alongside good sleep habits. A few things that make a big difference:

• Keep a consistent schedule. Go to bed and wake up at the same time every day, including weekends. Your circadian rhythm depends on regularity.

• Get morning sunlight. At least 15 to 20 minutes of bright light in the morning helps set your internal clock and makes it easier to feel sleepy at night.

• Move during the day. Regular exercise improves sleep quality, but avoid intense workouts within a few hours of bedtime.

• Cut screens before bed. Blue light from phones and laptops suppresses melatonin production. Give yourself at least 30 to 60 minutes of screen-free time before lights out.

• Watch what you eat and drink late. Heavy meals, caffeine after early afternoon, and alcohol close to bedtime all interfere with sleep quality, even if they don't stop you from falling asleep.

• Keep your bedroom cool, dark, and quiet. Most guidelines recommend a room temperature of around 65°F (18°C). Blackout curtains, earplugs, or a white noise machine can help.

If you still have sleep problems after trying good habits and supplements, talk to your doctor. There might be a health issue that needs care.

Reference:

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