9 Effective Alternatives to Melatonin for Better Sleep

Melatonin is a hormone that regulates the body’s sleep-wake cycle and is commonly used in supplement form to help with sleep. However, since melatonin may not be an option for everyone, some people may turn to alternative methods like other dietary supplements and herbal remedies.

1. Valerian Root

Valerian root, a flowering plant native to Europe and Asia, is a popular melatonin alternative traditionally used as a natural sedative and anti-anxiety remedy.1 It helps promote sleep and relaxation by boosting gamma-aminobutyric acid (GABA) activity in the brain. GABA is a calming neurotransmitter that has a sedative effect.

A review of studies has suggested it may help improve sleep quality. While no standard dosage has been set, doses in the studies ranged from 224–1215 milligrams (mg) for four to eight weeks. However, problems with how some of the research was conducted make it difficult to draw definitive conclusions about valerian’s effects.