Melatonin can be a great solution for short term sleep problems, such as helping your sleep pattern readjust when jet lagged or trying to reestablish a routine after a couple of very late nights. However, medical professionals do not recommend long term use of Melatonin for sleep, as its impact on the body has not yet been fully researched or approved. What’s more, 

This is why our founder, Mina Khan has decided to provide you with the best alternatives to Melatonin for sleep. Mina has a wealth of knowledge and experience when it comes to helping people with sleep disorders and trouble sleeping to find a way to relax, unwind and ultimately achieve a restful night’s sleep. 

Ashwagandha Supplements

Anxiety, stress and tension from the day can cause a whole host of problems when it comes to trying to get a good night’s sleep, causing us to wake frequently during the night, take longer to fall asleep and can even reduce the amount of deep sleep we get. This can then lead to lack of concentration, health problems and fatigue during the day, which can in turn increase our stress levels once more, resulting in a vicious cycle. 

One excellent alternative to melatonin for sleep is ashwagandha. There is scientific evidence to back up claims that ashwagandha helps with sleep.

What’s more, it’s 100% natural, with ashwagandha having been used for thousands of years in Indian Ayurvedic medicine to help calm the body and mind. 


There’s an increasing body of scientific evidence to show CBD helps with sleep. Don’t expect a miracle cure here and do bear in mind that the research in this field is still very new and emerging. But humans tolerate CBD well and there’s very little risk of nasty side effects, so generally a safe option to try.

Chamomile tea 

Another excellent alternative to melatonin that has no side effects is a humble cup of chamomile tea at bedtime. There are lots of different brands available, but we’d recommend going for a pure, 100% natural chamomile tea. If you want to, you can even make your own at home! Simply combine 6 grams of dried roman chamomile flowers with 250ml of boiling water, letting it brew for around 15 minutes. Then all you need to do is give it a stir, filter into your favourite cup and enjoy. 

Chamomile contains apigenin, which is a powerful antioxidant that has been clinically proven to improve sleep quality and even help you fall asleep faster.

Sunrise alarms 

Finding a safe alternative to melatonin for children can be tricky, as many natural sleep aids such as CBD and melatonin have not yet been extensively tested on children. However, one great option that works as a fantastic substitute for melatonin is the sunrise alarm clock. Retailers such as Lumie, Homelabs and Phillips offer variations of this product, which simulate sunrises and sunsets in your bedroom to promote a more natural and gradual sleep. 

These lamps work by giving your body a signal that it’s time to wind down and prepare for sleep at night and then in the morning slowly signalling that it’s time to wake. Various studies have found artificial light therapy to be successful in helping aid sleep issues.

Mindfulness – Headspace 

Mindfulness is one of the best alternatives to melatonin when it comes to getting a good night’s sleep. Creating a sense of calm can help reduce cortisol and adrenaline levels in the body, helping to set up the perfect conditions for restful sleep. Guided meditations and mindfulness techniques have been found to help fight insomnia and significantly improve sleep habits. Apps such as Headspace and Calm are great choices, but remember to switch your phone or device into night mode to reduce blue light. 

We hope you’ve enjoyed our roundup of alternatives to Melatonin for improved sleep and that these natural supplements and lifestyle changes will help you form a healthier relationship with sleep and feel happier and more energised during the day. 

Speak to your GP

Poor quality sleep can lead to a whole host of both mental and physical health problems. So if you’re struggling with sleep and not finding any joy in natural remedies, we would always recommend speaking to a health professional or your GP.

Leave a Reply

Your email address will not be published. Required fields are marked *