Two things I always look for in supplements, even with guidance from my doctor: Does it have CGMP certification, and is there data to back up marketing claims? CGMP stands for “Current Good Manufacturing Practice,” which are FDA guidelines set for product safety. This includes where and how it is done, and what it is done with. But even with this kind of foundation, it’s hard to tell which supplements are used in the supplement and how that can counteract its effects or react with your body’s chemistry.
So, Should I Take Melatonin or Not?
I tell you these things with great caution. If your doctor gives you permission to use melatonin, follow his advice. Kuhlmann says he advises his patients to start at 3 milligrams but never take more than 10 milligrams. For children, she also recommends talking to a pediatrician and/or a sleep medicine specialist.
Melatonin also cannot do all the heavy lifting, and timing is of the essence. As part of maintaining good sleep habits, he also emphasizes the importance of taking them at the same time, at night. This will help to establish the rhythm of the air on the ground that your brain follows in the rhythm of circulation; as we established earlier, melatonin must lead this process.
If you’re serious about keeping melatonin in your sleep routine, ONE reviewer Molly Higgins tested and recommends Onnit’s Instant Melatonin Spray, which comes in two flavors: mint and lavender. (He tested the latter.) A typical dosage—six oral sprays—equals three milligrams of melatonin, which he found immediately put him to sleep. He found that he needs to increase his dose over time to get the same effect, but, as we established above, it is better to stay within the limit of 10 milligrams.
For those of you who are new to researching options, consider these alternatives. Diet and exercise, as you may have heard, are essential to getting good, quality sleep. Bottom line: You’ve taken your first CrossFit class and you’re ready to head out right after dinner and a shower. Another thing to consider: Maybe relying on melatonin or a sleep supplement is to treat the symptom you’re experiencing, as opposed to the actual problem affecting your sleep.
Sleep Habits
Photo: Martin Cizmar
The LectroFan
High Fidelity White Noise Machine
It’s hard to overstate the importance of sleep hygiene and bedtime habits—a sleep supplement can’t be the be-all and end-all. Also, no caffeine after a certain time of day – you know your body best, but I’d say early afternoon. Again, apologies to my readers and late night scrollers, but devices need to be put away an hour or so before bed. The blue light from device screens mimics sunlight, and your brain can’t tell the difference. All it knows is that there is still “daylight” that needs to be awake, and that prolongs the sleep process.
Other ways to use supplements in the pursuit of better sleep can include sound machines (my favorite is above), where various sounds lull you to sleep. We also explored the most sleep gadgets to not only get us to sleep, but also to maintain a deep sleep.
And maybe melatonin is a different kind of band-aid over the reality of your sleeping situation, which means your mattress may need to be replaced. We have many mattresses we’ve tested for all sleep types, as well as the best sheets and pillows. Supplements may not be the answer, after all, but more of a bedroom improvement—all things to consider!
