From the Guidelines
Melatonin is the most natural sleep aid, and for best results, take 3mg about 30-60 minutes before bedtime, as recommended by the American Academy of Sleep Medicine 1. When considering the most natural sleep aid, it's essential to prioritize morbidity, mortality, and quality of life as the outcome. Based on the strongest and most recent evidence, melatonin stands out as a natural and effective option.
Key Points to Consider
- Melatonin binds to the M1 and M2 receptors, suppressing REM sleep motor tone and renormalizing other circadian features of REM sleep 1.
- The starting dose of immediate-release melatonin in isolated RBD is usually 3 mg taken at bedtime, and the dose may be titrated up to address dream enactment in 3-mg increments to 15 mg 1.
- Melatonin is considered a dietary supplement and is available over the counter in the United States and Canada, but its bioavailability and content may be less consistent across formulations 1.
Comparison with Other Options
- Other natural options, such as valerian root, magnesium, and lavender essential oil, may also be effective in addressing occasional sleep difficulties, but the evidence is less robust compared to melatonin 1.
- Pharmacologic therapy, including benzodiazepines and nonbenzodiazepine hypnotics, may be effective in treating insomnia, but they are not considered natural sleep aids and may have more significant side effects 1.
Recommendations for Use
- For maximum effectiveness, combine melatonin with good sleep hygiene practices: maintain a consistent sleep schedule, avoid screens 1-2 hours before bed, keep your bedroom dark and cool (65-68°F), and avoid caffeine after midday.
- Start with the lowest effective dose (3mg) and increase gradually if needed, but do not exceed 15mg without consulting a healthcare professional.
- Melatonin works best when addressing occasional sleep difficulties rather than chronic insomnia, which may require professional medical evaluation.
From the FDA Drug Label
Helps establish normal sleep patterns 100% Drug-free and non-habit forming melatonin is a nighttime sleep aid for occassional sleeplessness
The most natural sleep aid is melatonin, as it is described as 100% Drug-free and non-habit forming and helps establish normal sleep patterns 2.
From the Research
Natural Sleep Aids
- Mindfulness meditation has been shown to be an effective natural sleep aid, with studies demonstrating its ability to reduce sleep latency and total wake time, and increase total sleep time 3, 4, 5
- Magnesium-melatonin-vitamin B complex supplementation has also been found to be beneficial in the treatment of insomnia, with a study showing significant improvements in insomnia symptoms after 3 months of supplementation 6
- Cognitive behavioral therapy for insomnia (CBT-I) combined with mindfulness meditation has been shown to have long-term benefits in reducing insomnia symptoms and improving sleep quality 4, 5
Key Findings
- Mindfulness-based stress reduction (MBSR) and mindfulness-based therapy for insomnia (MBTI) have been found to be effective in reducing insomnia symptoms 3
- Magnesium-melatonin-vitamin B complex supplementation has been shown to be effective in reducing insomnia symptoms, regardless of cause 6
- The combination of CBT-I and mindfulness meditation has been found to be associated with reductions in both sleep and sleep-related arousal 5