Two things I always check when it comes to supplements, even with my doctor’s advice: Does it have a CGMP certification, and is there any solid evidence to support its marketing claims? CGMP stands for “Current Good Manufacturing Process,” which are FDA guidelines ensuring product safety. This includes details about where and how the product was made, as well as its ingredients. However, even with this baseline assurance, it can be tricky to determine what additives a supplement contains and how they might interact with your body chemistry.
So, can you take melatonin or not? I bring this up out of caution. If your doctor approves the use of melatonin, you should follow their guidance. Kuhlmann suggests starting with a dose of 3 milligrams and never exceeding 10 milligrams. For kids, it’s important to consult a pediatrician or a sleep specialist before starting melatonin.
Melatonin isn’t a magic solution, and timing is key. Kuhlmann emphasizes that consistency is vital by taking it at the same time each night. This helps your brain establish a winding-down routine aligned with its circadian rhythm; as mentioned earlier, that’s the way melatonin is supposed to help.
Photograph: Molly Higgins
Onnit Instant Melatonin Mist
If you’re looking to add melatonin to your bedtime routine, WIRED reviewer Molly Higgins tested and recommends Onnit’s Instant Melatonin Spray, available in mint and lavender flavors (she tried the lavender). The recommended serving size—six sprays—provides 3 milligrams of melatonin, which she found made her sleepy almost immediately. However, she noticed she needed to increase her dosage over time to achieve the same effect, but it’s crucial to stick within that 10-milligram limit.
For those exploring options, don’t forget that diet and exercise play a huge role in achieving quality sleep. For example, after an intense CrossFit class, you might be so worn out that you can’t wait to crash after dinner and a shower. It’s also worth considering that relying solely on melatonin or a sleep supplement might only mask a problem rather than address the underlying issues affecting your sleep.
Bedtime Habits
Photograph: Martin Cizmar
LectroFan High Fidelity White Noise Machine
Good sleep hygiene and a solid bedtime routine are essential, and a sleep supplement isn’t a magic fix. Also, try to avoid caffeine after a certain point in the day—early afternoon is usually a good cutoff. And to my fellow late-night scrolling friends, it’s best to put away your devices at least an hour before bed. The blue light from screens mimics sunlight, tricking your brain into thinking it’s still daytime, which can delay your ability to fall asleep.
Other non-supplement options for better sleep include sound machines (the one I mentioned is a great choice), which produce various sound frequencies to lull you to sleep. We’ve also tested plenty of sleep gadgets designed to help you not just fall asleep but also stay in a deep sleep.
Lastly, melatonin could simply be addressing surface-level symptoms of a deeper sleep problem, such as needing a new mattress. We’ve reviewed a variety of mattresses suitable for every type of sleeper, as well as the best sheets and pillows. So, before relying on supplements, consider whether your sleep environment needs an upgrade!
