Photo courtesy of Photo courtesy of Thiemo Sander/The Licensing Project
Which Sleep Supplement Is Right for You?
Melatonin, a hormone known for its role in the sleep-wake cycle, is a sleep-aid staple. It’s naturally released from the pineal gland in low levels during the day, signaling to the body that it’s daytime—and that it’s time to be active. As your melatonin gradually increases, it signals to the body that it’s night and time to sleep (your melatonin levels peak between 2 and 4 o’clock in the morning).
But for various reasons (like sleep disorders or jet lag), our natural melatonin release can be disrupted, which interferes with our sleep-wake cycle. Research shows that melatonin supplementation is effective for occasional trouble sleeping. And supplementing with melatonin may help you go to sleep faster, stay asleep longer, and improve the quality of your sleep.
Researchers recommend starting with a low dose and working your way up as needed—too little or too much can impact its efficacy and lead to unwanted side effects, like drowsiness. Generally, one half to two milligrams is a good range for most people to start with. Taking melatonin about one hour before bedtime will help mimic your body’s natural rhythm.
Our Knock Me Out chew delivers melatonin and two key ingredients that are needed for the body to make melatonin: L-tryptophan and vitamin B6, which are often left out of standard melatonin supplements. Together, these ingredients complement the body’s own production of melatonin to help maintain the natural sleep-wake cycle. Each chocolate-mint-flavored chew has two milligrams of melatonin. We recommend having one chew your first time, seeing how that dose feels, and increasing to two as needed. Take them at bedtime only.*
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Some people don’t tolerate melatonin well—it can cause unwanted side effects, like drowsiness, headaches, dizziness, or nausea. And some medications can interact with melatonin, disturbing how well the medication and melatonin are working in the body. So consulting a physician first is best.
If you want to avoid melatonin, herbal sleep aids might be more your speed.
Well Told Sleep is a melatonin-free sleep aid with just two ingredients: organic lemon balm and organic raspberries. Lemon balm, or Melissa officinalis, is a plant from the mint family and is traditionally used to promote calm and support sleep. Emerging research also shows its role in supporting sleep quality. Take two capsules daily thirty minutes before bedtime.*
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ADAPTOGENS AND BOTANICALS
Remrise’s sleep aid is formulated with adaptogens (reishi, schisandra, ashwagandha) and botanicals (passionflower, magnolia, jujube). Tryptophan, vitamin B6, and magnesium round out the formula. These ingredients support sleep as well as calm, relaxation, and a healthy response to stress. Try four capsules thirty to sixty minutes before bed. This formula is designed to work better over time, as a daily supplement.*
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The Vitamin Protocol:
Why Am I So Effing Tired?
Getting enough of the right nutrients can help with sleep, too. Why Am I So Effing Tired?, one of goop’s five vitamin protocols, is designed to help support energy levels. This daily regimen is formulated with a high dose of B vitamins and an adaptogen blend full of traditional herbal extracts. Take one packet daily.*
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This article is for informational purposes only. It is not, nor is it intended to be, a substitute for professional medical advice, diagnosis, or treatment and should never be relied upon for specific medical advice. To the extent that this article features the advice of physicians or medical practitioners, the views expressed are the views of the cited expert and do not necessarily represent the views of goop.
*These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease.