Melatonin is perhaps the best-known sleep supplement. This hormone is produced in the brain’s pineal gland while we sleep. Melatonin is also a potent antioxidant. Levels start to rise in the body about two hours before bedtime. Therefore, it is best to avoid things that can impede melatonin production, such as looking at computer, tablet, or smartphone screens. The blue-green light from these devices can short-circuit the pineal gland’s ability to release melatonin. In addition, getting more sunlight during the day benefits melatonin production at night.

Unfortunately, melatonin levels decline as we get older. But my experiences with supplemental melatonin are positive. Although it does not help you fall asleep, it can give you better quality sleep. And supplemental melatonin is very safe. I have prescribed it to patients in doses ranging from 0.5 mg to 100 mg per night. But I frequently use higher doses for those suffering from immune system problems and cancer.

Side effects from melatonin are rare, but can include nightmares and next-day drowsiness. These adverse effects are easily managed by lowering the dose.

Other supplements can also aid sleep. Gamma-aminobutyric acid (GABA) is a neurotransmitter produced in the brain and other parts of the body. It is an inhibitory neurotransmitter that can help lower anxiety and increase relaxation. Many antianxiety medications work by targeting GABA receptors.

Other natural substances that promote sleep — including valerian root, magnesium, and L-theanine — can affect GABA activity. And passionflower, kava, and L-arginine also promote sleep through GABA activation.

Magnesium supplementation can be particularly helpful for patients with sleep disorders. I often suggest taking 200 mg to 400 mg of magnesium at bedtime.