Melatonin, valerian, chamomile and lavender: a calm guide to sleep supplements
By Melt Daily ·
Sleep supplements are everywhere, and their labels can be confusing. Our LIGHTS OUT strip combines a modest amount of melatonin with four familiar botanicals. Here is what each one is and how to use a sleep strip sensibly.
Sleep habits come first
No supplement replaces good sleep habits: a consistent bedtime and wake time, a dark and cool room, less screen time before bed, and keeping caffeine to earlier in the day. A sleep strip works best as a small part of that routine, not a substitute for it.
Melatonin
Melatonin is a hormone the body makes naturally, mostly in the evening as it gets dark. It helps signal that it is time for sleep. Melatonin supplements are commonly used to support a regular sleep schedule, for example around jet lag or a shifted routine.
LIGHTS OUT contains 1 mg of melatonin. Many melatonin products on the shelf contain 3 mg, 5 mg or 10 mg. A lower amount is a reasonable place to start, and more is not necessarily better.
Valerian root
Valerian is a flowering plant whose root has been used for centuries in teas and tinctures for relaxation and sleep. LIGHTS OUT contains 50 mg of valerian root extract. Research on valerian is mixed, and individual experiences vary.
Chamomile, lavender and hibiscus
Chamomile is best known as a bedtime tea. Lavender is a familiar calming scent in everything from pillow sprays to soaps. Hibiscus is a tart, deep red flower used in herbal teas. LIGHTS OUT contains 10 mg of chamomile extract, 20 mg of lavender extract and 10 mg of hibiscus extract. These are familiar wind-down botanicals rather than heavy hitters.
When to take it
Take a sleep strip shortly before you plan to go to bed, once you are winding down for the night. Because it may cause drowsiness, do not drive or use machinery after taking it, and do not combine it with alcohol.
Who should skip it or ask first
- Anyone under 18. Our strips are for adults.
- Anyone pregnant, trying to become pregnant or nursing.
- Anyone taking sedatives, sleep medication, blood thinners, blood pressure or diabetes medication, or medication for mood. Ask your doctor or pharmacist first.
- Anyone with ongoing trouble sleeping. Persistent insomnia deserves a conversation with a doctor.
A note on availability
LIGHTS OUT is restocking right now. If you would like an email the day it is back, you can sign up on its page. In the meantime, EASY is caffeine-free and many people use it as part of an evening wind-down.
If you are pregnant, nursing, taking any medication or managing a health condition, check with your doctor or pharmacist before adding a supplement.
*These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease.
