Guide to Melatonin-Free Sleep Aids [Updated 2024]
Many people turn to melatonin in the pursuit of a peaceful night's sleep. However, only some find it helpful. You may have experienced side effects like grogginess, headaches, or vivid dreams, which can make sleep feel less restful. Because melatonin is a hormone, you might also be concerned about how it could interfere with your body's natural balance, especially with regular use.
A melatonin-free option could be the perfect fit if you're looking for a sleep aid that aligns more closely with herbal remedies. This guide offers a range of high-quality, all-natural herbal supplements that provide a gentle yet effective solution for those seeking to improve their sleep without melatonin.
What is Melatonin?
To help you make the best decision for your health and sleep goals, let’s first dive a little deeper into what melatonin is and how it affects the body.
Melatonin is a hormone that the brain produces naturally. It’s crucial in regulating the body's circadian rhythm – the internal clock that manages your sleep-wake cycles. Melatonin production typically increases in the evening as it gets dark, signaling to the body that it's time to wind down and prepare for sleep. This natural rise in melatonin levels helps induce feelings of drowsiness and sets the stage for a restful night's sleep.
A melatonin supplement can help regulate sleep patterns, particularly when the natural rhythm is disrupted, such as working a non-traditional schedule or experiencing jet lag [1]. However, because it is a hormone, its effects can vary from person to person – some may experience side effects like grogginess or changes in mood. Additionally, overuse or improper timing of melatonin supplements can potentially disrupt the body's natural circadian rhythm, which is why some people prefer exploring melatonin-free sleep aids.
Melatonin-Free Sleep Aids
Here are a few non-hormonal, all-natural supplements that can help you get better sleep and wake up feeling refreshed:
Lithium Orotate
Lithium orotate is a form of lithium, a naturally occurring mineral, combined with orotic acid. Its calming properties can help those with mood disorders or high-stress levels achieve a more restful night's sleep. Research suggests lithium orotate may also have neuroprotective effects, promoting brain health and potentially supporting cognitive function [2].
Tulsi (Holy Basil)
Tulsi, also known as holy basil, is a revered herb in Ayurvedic medicine known to help the body adapt to stress. Tulsi has been shown to reduce stress and anxiety levels, which can contribute to improved sleep quality [3]. Tulsi can also be used to support immune function, reduce inflammation, and promote respiratory health, making it a versatile supplement for overall well-being [4].
Valerian
Valerian works by increasing gamma-aminobutyric acid (GABA) levels in the brain, which helps calm the nervous system and reduce anxiety. Studies have shown valerian can decrease the time it takes to fall asleep and improve sleep quality, particularly in individuals with insomnia [5].
Ashwagandha
Traditional Ayurvedic medicine praises ashwagandha for its ability to help the body manage stress. Research indicates that by lowering cortisol levels, ashwagandha can help reduce anxiety and promote a sense of calm, making it easier to achieve deep and restorative sleep [6].
Kava Extract
Kava is a traditional herb used for its calming properties. Kavalactones, the active compounds in kava, may influence neurotransmitters in the brain to reduce nervous activity and promote relaxation [7]. By calming the mind and relaxing the body, a supplement containing kava extract, like Global Healing’s Kava Calm, can help reduce the time it takes to fall asleep and improve overall sleep quality.
Is a Herbal Remedy for Sleep Right for You?
Each of the herbal remedies discussed above can be a gentle and effective way to get a better night’s sleep. If you want to try Kava Calm or other melatonin-free sleep aids, please consult your healthcare practitioner to discover the best option for your body and health goals.
References (7)
- Costello RB, Lentino CV, Boyd CC, O'Connell ML, Crawford CC, Sprengel ML, Deuster PA. The effectiveness of melatonin for promoting healthy sleep: a rapid evidence assessment of the literature. Nutr J. 2014 Nov 7;13:106. doi: 10.1186/1475-2891-13-106. PMID: 25380732; PMCID: PMC4273450.
- Hamstra SI, Roy BD, Tiidus P, MacNeil AJ, Klentrou P, MacPherson REK, Fajardo VA. Beyond its Psychiatric Use: The Benefits of Low-dose Lithium Supplementation. Curr Neuropharmacol. 2023;21(4):891-910. doi: 10.2174/1570159X20666220302151224. PMID: 35236261; PMCID: PMC10227915.
- Lopresti AL, Smith SJ, Metse AP, Drummond PD. A randomized, double-blind, placebo-controlled trial investigating the effects of an Ocimum tenuiflorum (Holy Basil) extract (HolixerTM) on stress, mood, and sleep in adults experiencing stress. Front Nutr. 2022 Sep 2;9:965130. doi: 10.3389/fnut.2022.965130. PMID: 36185698; PMCID: PMC9524226.
- Jamshidi N, Cohen MM. The Clinical Efficacy and Safety of Tulsi in Humans: A Systematic Review of the Literature. Evid Based Complement Alternat Med. 2017;2017:9217567. doi: 10.1155/2017/9217567. Epub 2017 Mar 16. PMID: 28400848; PMCID: PMC5376420.
- Shinjyo N, Waddell G, Green J. Valerian Root in Treating Sleep Problems and Associated Disorders-A Systematic Review and Meta-Analysis. J Evid Based Integr Med. 2020 Jan-Dec;25:2515690X20967323. doi: 10.1177/2515690X20967323. PMID: 33086877; PMCID: PMC7585905.
- Langade D, Thakare V, Kanchi S, Kelgane S. Clinical evaluation of the pharmacological impact of ashwagandha root extract on sleep in healthy volunteers and insomnia patients: A double-blind, randomized, parallel-group, placebo-controlled study. J Ethnopharmacol. 2021 Jan 10;264:113276. doi: 10.1016/j.jep.2020.113276. Epub 2020 Aug 17. PMID: 32818573.
- Shinomiya K, Inoue T, Utsu Y, Tokunaga S, Masuoka T, Ohmori A, Kamei C. Effects of kava-kava extract on the sleep-wake cycle in sleep-disturbed rats. Psychopharmacology (Berl). 2005 Jul;180(3):564-9. doi: 10.1007/s00213-005-2196-4. Epub 2005 Feb 8. PMID: 15700178.
†Results may vary. Information and statements made are for education purposes and are not intended to replace the advice of your doctor. If you have a severe medical condition or health concern, see your physician.
Dr. Edward Group, DC
FOUNDER | HEALER | ADVOCATEDr. Group, DC is a healer and alternative health advocate, and an industry leader and innovator in the field of natural health who is dedicated to helping others. He is a registered doctor of chiropractic (DC), a naturopathic practitioner (NP), and proud alum of Harvard Business School and MIT Sloan School of Management. Dr. Group, DC is the founder of Global Healing – a mission and vision he has shared through best-selling books and frequent media appearances. He aims to spread his message of positivity, hope, and wellness throughout the world.
