The 6 Best Natural Sleep Aids
Without Melatonin for a Healthier Night's Rest

Melatonin is a hormone in the brain's pineal gland that regulates the sleep/wake cycle. The body produces more melatonin during dark hours, making us sleepy. However, sometimes the body does not produce enough melatonin which can lead to sleep issues.

Researchers found melatonin supplements could make up for deficiencies by supporting better sleep naturally. It may effectively treat delayed sleep phase, jet lag, circadian rhythm disorders in blind people, and insomnia. However, while approved for short-term use, its safety for long-term use hasn't been rigorously proven [1].

Moreover, melatonin can produce side effects, including:

• Headache
• Nausea
• Dizziness
• Drowsiness
• Irritability
• Abdominal cramps
• Disorientation and confusion
• Reduced alertness
• Mild anxiety
• Mild tremors

It can also react to other commonly used drugs such as anticoagulants, anticonvulsants, diabetes medications, contraceptive pills, immunosuppressants, seizure threshold-lowering drugs, and drugs that treat anxiety and depression.

Fortunately, melatonin-free sleep solutions can help you sleep better without the side effects and interactions. They include:

Magnesium is a mineral that regulates blood pressure and heart rate. It binds to glycinate, a neurotransmitter that helps calm the nervous system, to form magnesium glycinate. Magnesium glycinate benefits are diverse. The supplement can help with sleep and stress relief, and can support bone health.

Magnesium is a well-known sleep aid. Magnesium glycinate is is hypothesized to reduce anxiety and depression, conditions that may interfere with sleep. It may also minimize symptoms such as Restless Leg Syndrome [2].

In this type of magnesium, the mineral binds to taurate, an amino acid that supports cardiovascular function, cell development, and eye health. When combined with magnesium, it may improve heart health and blood sugar and promote blood pressure regulation. It is often used by athletes and others pursuing a healthy lifestyle.

Although magnesium taurate is not as popular as its glycinate counterpart for promoting sleep, it can reduce stress and aid relaxation. Additionally, different magnesium supplements affect people in various ways. Magnesium taurate may be the ideal solution for your sleep issues.

L-theanine is an amino acid found in black and green teas and some mushrooms. It may increase focus, boost immunity, and help manage blood pressure. It is also known for its sleep benefits.

A 2015 study on L-theanine and sleep quality revealed this supplement is a preferred sleep aid because it produces sleep through anxiolysis (anxiety reduction) rather than sedation. As a result, it does not produce daytime drowsiness like some other sleep aids, and can be used throughout the day.

Chamomile is an herbal tea often used to promote sleep and relaxation. It contains apigenin, an antioxidant that binds to benzodiazepine receptors in the brain and is frequently targeted by prescription drugs that treat insomnia [3].

A 2024 review looked at the impacts of chamomile on better sleep across various studies. It was found to improve sleep onset latency in three of four studies and reduce the number of awakenings in two out of three studies. The chamomile did not produce fatigue, drowsiness, or significant side effects.

Reishi mushrooms have long been used as medicinal mushrooms to produce various wellness benefits. They have been used to treat health conditions such as high blood pressure, heart disease, respiratory conditions, kidney and liver disease, and viral infections, to name a few [4]. They can be consumed in liquid, capsule, and powder form.

A 2021 study found various Reishi mushroom sleep benefits. The mushrooms were shown to shorten sleep latency and prolong sleep time in mice. The research indicated that the mushrooms support sleep by promoting serotonin production and through interactions with the gut microbiota.

The Jujube seed is often referred to as the Chinese date [5]. This fiber-rich fruit has long been used in Chinese medicine to aid digestion, relieve anxiety, boost immunity, heal wounds, and lower inflammation. It is rich in vitamin C and other antioxidants.

Using jujube seed for relaxation can also promote sleep. Its seeds and extracts have been shown to increase sleep time and quality in rats. The fruit may also support memory retention while you sleep, helping treat Alzheimer's and dementia.

MoonBrew stands out among non-melatonin sleep aids. MoonBrew offers various tea and cocoa products that use magnesium, L-theanine, Reishi, chamomile, and zinc glycinate. Our products are developed by a top herbalist in conjuction with a Medical Advisory Board, are 3rd party tested, and are designed to improve sleep and promote relaxation.

If you wake up often throughout the night, take a long time to fall asleep, feel stressed before bedtime, or wake up tired, you may benefit from MoonBrew, the melatonin-free sleep aid.

These melatonin-free sleep solutions will be most effective when combined with the following lifestyle best practices.

• Maintain a consistent sleep schedule: Going to bed and waking up at the same time each day ensures your body is ready to sleep at night and that you greet each day feeling refreshed.
• Avoid caffeine and heavy metals in the evening: Caffeine is a stimulant and should not be consumed past mid-afternoon. You should also avoid heavy meals before bed as they can cause digestive issues that may interfere with sleep.
• Maintain a sleep-friendly environment in your bedroom: You can maintain a sleep-friendly environment in the bedroom with blackout curtains, white noise machines, soft, comfortable textures, and by limiting use of electronic devices.

Combining non-melatonin sleep aids and sleep-promoting lifestyle habits will help you reach your sleep goals. Here's to a more restful existence.

Insomnia is not fun for anyone. The right lifestyle choices and all-natural supplements can improve your sleep, leading to better mental and physical health. What do you do to reduce sleepless nights?

References

[1] Melatonin: what you need to know [2] Magnesium and the risk of sleep disorders [3] Chamomile: A herbal medicine of the past with bright future [4] Ganoderma lucidum (Reishi mushroom) promotes sleep through its effects on serotonin and gut microbiota [5] The jujube seed and its extracts improve sleep quality and memory retention in animal model.