If you need help getting a satisfying night’s sleep, you’re not alone. According to a national survey, over 25% of adult Americans don’t get enough sleep each night. (“Enough” was calculated as 7 or more hours of sleep.) Interestingly, 45–64-year-olds were most likely to report insufficient sleep, according to data from 2020 and 2022.
This national lack of sleep is being tracked as a public health issue—it’s that serious! Adequate sleep has been linked to a healthy immune system, memory formation, heart health, hormone balance, fertility, and more. And those who need a little help getting the zzzs they deserve may turn to one of the ultimate sleep hacks: melatonin supplements. So, let’s get cozy and talk about melatonin and other sleep support ingredients.
Key Takeaways:
- Melatonin helps regulate your natural sleep-wake cycle for better rest.
- Melatonin supplements in 1-2 milligram serving sizes can offer non-habit-forming sleep support.
- These supplements may be formulated with plant-based or synthetic melatonin.
- Combining melatonin with healthy bedtime habits maximizes sleep benefits.
What is melatonin and where does it come from?
Melatonin is a hormone. Technically, melatonin is an “indoleamine” that is related to the amino acid tryptophan. Here are three ways melatonin is made:
Your body produces melatonin. As part of your internal 24-hour clock, the pineal gland produces and releases melatonin on a cycle. Melatonin levels typically increase at night and decrease in the daytime.
Plants make melatonin. Plant-based melatonin is also called “phytomelatonin.” Botanical sources of melatonin include cranberries, corn, wheat, pistachios, tart cherry, and tomatoes. Plant-based melatonin can be non-GMO validated.
Melatonin can be made in a lab. Some labs produce high-quality synthetic melatonin that is non-GMO validated.
How does melatonin support sleep?
Melatonin is a crucial part of the body’s natural sleep cycle. Around the same time each evening, when it’s dark, the pineal gland releases melatonin. The melatonin sends a chemical message to the body that it’s time to sleep. Then, the pineal gland continues to release melatonin during the night to regulate sleep. When daylight comes, melatonin production decreases and your body gets ready to wake. So in a nutshell, melatonin is your body’s natural signal to wind down for the night. It prompts your system to go to sleep and stay asleep until morning.
Taking a melatonin supplement in the evening can also help to prompt your body to sleep.
Does melatonin production decrease?
Your body’s melatonin production may decrease for a few reasons.
Light: The body’s cycle of melatonin production depends on darkness. That means that light from screens or bright room lighting in the evening could affect your natural melatonin cycle.
Age: Melatonin production decreases with age. The body starts its natural melatonin production when you’re a baby, and it’s highest in pre-teens. Melatonin production then tends to level out in the teen years until around 40, when it starts to decline.
Personal history: Genetics and sex assigned at birth can also affect one’s melatonin production. For example, males tend to have lower melatonin levels than females.
Other reasons: Talk to your healthcare provider if you have questions about your melatonin levels or sleeping patterns.
Recommended Melatonin Servings for Adults
According to research, 1–2 mg of melatonin may be the “Goldilocks” amount—not so much you feel groggy the next day, but not so little that it doesn’t help you sleep. You can add melatonin supplements to your bedtime ritual whenever you want to set yourself up for a great night’s sleep. Make it part of a whole sleep-friendly routine, including turning off electronics at least an hour before bedtime and keeping your bedroom cool.
Read more: Tips to Improve Your Sleep Naturally
Best New Chapter Melatonin Products for Adults
Plant Melatonin + Tart Cherry & Ashwagandha
Our premium tomato-derived melatonin helps you drift off naturally, stay asleep, and wake up with no next-day grogginess.* Our carefully calibrated 2 milligram serving of drug-free and non-habit-forming melatonin works naturally with your body so you can get a good night’s sleep without morning fog.* Masterfully crafted with our signature Evening Botanical Blend featuring complementary tart cherry and organic ashwagandha.
Magnesium + Plant-Based Melatonin
Experience tomato-derived melatonin paired with nature’s restorative mineral, magnesium. Formulated for the sleep of your dreams with whole-food, plant-based melatonin† that helps regulate your natural sleep cycle, while replenishing magnesium supports muscle relaxation and recovery and healthy nerve transmission.*
Read more: 5 major benefits of magnesium
Restful Sleep and Pain Relief‡
This innovative 2-in-1 sleep aid helps regulate your natural sleep cycle while also tackling occasional pain.* ‡ Designed with 1 milligram of non-habit-forming, high-quality, non-GMO melatonin that helps you fall asleep without next-day grogginess, plus potent, clinical-strength ginger extract for drug-free pain relief.*‡ Together, these dietary ingredients add up to restful nights of sweet, refreshing sleep.*
Is Melatonin Safe?
Melatonin supplements have been safely used worldwide for decades. By supporting the body's natural production of melatonin, supplements can help reinforce the signals that promote sleep, making it easier for individuals to establish a regular sleep routine. Melatonin is safe when used as directed. If you are experiencing long-term sleep difficulties, please consult your health-care provider.
Best Ingredients for Sleep Support Supplements
Melatonin supplements are popular for good reason, but they’re not the only option for better sleep. Nature offers a variety of gentle, sleep-supportive herbs—like valerian, hops, chamomile, lavender, and lemon balm. These botanicals are often enjoyed as soothing teas (infusions) or concentrated tinctures. Looking for something even easier? Explore herbal sleep supplements, such as these two from New Chapter:
Zyflamend Nighttime is formulated with time-tested herbs traditionally used to support sleep.*
Shatavari Force features an Ayurvedic herb with multiple benefits for women in peri- to post-menopause. One of its clinically studied benefits is improving sleep quality and depth of sleep, helping you to wake up refreshed and ready for the day.*
Check with your health-care provider if you have questions about herbal supplements for sleep.
Final Thoughts on Sleep Support
Sleep is our natural recovery mode, when mind and body repair and reset. For occasional sleep struggles, melatonin can be a helpful tool, especially when paired with healthy bedtime habits like limiting screen time and creating a calm environment. Research suggests that 1–2 mg of melatonin is the sweet spot for getting effective sleep benefits with no next-day grogginess. And supplement support doesn’t stop at melatonin: herbs like chamomile or shatavari can also support sleep. Always check with your healthcare provider before starting any new supplement! And know that help is out there for achieving the deep, restorative sleep you deserve.
† Processed from tomatoes
‡ Occasional pain following exercise
