What are Melatonin Alternatives for Sleep

What are Melatonin Alternatives for Sleep

Melatonin supplements can be a helpful tool for better sleep. But like all medicines, they can have unwanted side effects. Here’s what you need to know about safe and natural melatonin alternatives.

Melatonin is a natural hormone your brain produces in response to darkness. As the sun sets, melatonin enters your bloodstream to help you fall asleep and get healthy rest. Unfortunately, indoor lighting and computer screens can disrupt that process. Stimulating lights trick your brain into daytime mode, delaying natural melatonin and keeping you awake. 

Melatonin supplements can help your brain recognize that it’s time for bed by artificially increasing your body’s melatonin levels. Experts say these supplements are safe for most people if approved by a doctor. But they might have side effects — including headaches, stomach cramps, and vivid dreams or nightmares that can disrupt your sleep.

Taking melatonin supplements nightly can be especially concerning. Studies on long-term use are limited, and sleep experts warn that potential risks aren’t well-studied. Experts also warn that melatonin makers are not regulated. Dosage can vary significantly depending on the brand, which may increase the risk of taking too much.

Instead of relying on artificial melatonin, treating the cause of your sleep problems may be more effective. That’s where melatonin alternatives can help.


For many people, stimulating lights are the root of bad sleep. Your brain relies on daylight to stay awake and fall asleep. In particular, blue light tells your brain to wake up and prevents the release of melatonin. Scientists call this system the circadian rhythm (aka your internal clock). 

The sun is the main producer of blue light, but computer screens and certain indoor lighting are also sources. Exposure to indoor lighting and screens after sunset disrupts natural melatonin production, making it hard to fall asleep naturally.

Wearing sleep glasses before bed can help. By filtering disruptive lightwaves, sleep glasses protect your brain from confusing daytime signals. Using sleep glasses 2 hours before bed gives your brain enough time to release melatonin naturally, ending the need for supplements.

Sleep glasses block more stimulating light than blue blockers, which are only intended for reducing eye strain while using computers. They can also be more reliable for long-term use than melatonin supplements — and you don’t have to worry about potential side effects.

The doctors at Ocusleep created sleep glasses to support your natural sleep cycle — not to replace it. Combining sleep glasses with other healthy habits is the best way to sleep naturally and avoid artificial melatonin. Melatonin supplements can be a useful tool for better sleep. But long-term use isn’t well-studied, and unwanted side effects may be concerning. Sleep glasses are an effective alternative. By supporting your body’s internal clock, sleep glasses can boost natural melatonin for better rest.


At Ocusleep, we design sleep glasses for sustainable, long-term use. Our specialized lenses effectively block the full range of stimulating light so you can fall asleep easier. Order a pair of affordable sleep glasses today and enjoy better rest or get your money back, guaranteed.

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