Melatonin Alternatives - What Else Helps You Sleep?

When sleep doesn’t come easily, melatonin is often the first thing people try. But in the UK, melatonin is only available by prescription — and even when it is used, it doesn’t work for everyone. Whether due to timing issues, ineffective dosing, or simply not addressing the root cause of sleep issues, many find themselves searching for melatonin alternatives.

Fortunately, there are several natural, legal, and often more effective options available in the UK that can help improve sleep quality without the groggy side effects.

This guide explores the best melatonin alternatives — including natural compounds, herbal remedies, and behavioural therapies — all backed by research and available in the UK.

Why Melatonin Might Not Be the Right Choice

Melatonin plays a key role in regulating the sleep-wake cycle by signalling to the brain that it's time to sleep. It’s naturally produced by the body when it gets dark. Supplementing with it can be helpful — but not always.

Why It Doesn’t Work for Everyone:

• Melatonin is not a sedative: It helps initiate sleep but doesn’t necessarily maintain it.

• Wrong timing: Taking it too late or too early can disrupt the body clock.

• Overuse: Repeated high doses may lead to reduced responsiveness or vivid dreams.

• Melatonin is prescription-only in the UK: Most over-the-counter melatonin sold online is illegal or unregulated.

A study published in PLOS Medicine found that melatonin was most effective for jet lag and shift workers, but had mixed results for chronic insomnia . If melatonin hasn’t worked or isn’t available, it’s worth exploring other safe and effective sleep aids.

Natural Melatonin Alternatives That Work

Below are science-backed options that can either replace melatonin or enhance its effects naturally.

Magnesium

Magnesium helps regulate neurotransmitters like GABA, which calm the nervous system. It also supports muscle relaxation, helping reduce restless leg syndrome and physical tension that keeps people awake.

A 2012 double-blind study published in the Journal of Research in Medical Sciences showed that magnesium supplementation improved sleep quality, sleep time, and sleep onset latency in elderly subjects .

Best forms: Magnesium glycinate or threonate (more bioavailable and gentle on digestion).

L-Theanine

L-theanine is an amino acid found in green tea. It promotes alpha brain wave activity, associated with relaxation and calm focus, without causing sedation.

A clinical trial from Nutrients (2019) showed that 200 mg of L-theanine at bedtime significantly improved sleep efficiency and reduced sleep latency in subjects with anxiety .

Bonus: Can be safely paired with caffeine during the day to reduce jitteriness.

Valerian Root

Valerian is one of the most well-researched herbal sleep aids. It works by enhancing GABA signalling in the brain, similar to prescription sedatives — but without the harsh side effects.

A systematic review in Sleep Medicine Reviews (2006) found that valerian extract improved sleep latency and quality in many patients, although the effect size varied between individuals .

Tip: The smell is strong, so many prefer capsules or tablets. See our guide to valerian tablets in the UK.

Glycine

Glycine is a simple amino acid that has a surprising effect on sleep: it helps lower the body’s core temperature, signalling to the brain that it’s time to rest.

In a study published in Neuropsychopharmacology (2007), participants who took 3 grams of glycine before bed fell asleep faster and reported improved sleep satisfaction .

Ideal for: Hot sleepers or those with shallow, broken sleep.

GABA

GABA (gamma-aminobutyric acid) is the brain’s main calming neurotransmitter. Supplementing with it can help reduce mental chatter and ease into sleep more smoothly.

UK Note: GABA is sold legally as a supplement and is generally well tolerated.

5-HTP

5-HTP (5-hydroxytryptophan) is a precursor to serotonin, which in turn converts to melatonin. By boosting serotonin levels, 5-HTP may improve mood, reduce anxiety, and naturally enhance sleep rhythms.

A 2010 study published in The American Journal of Therapeutics showed that a combination of 5-HTP and GABA reduced the time needed to fall asleep and improved duration and quality of sleep .

Caution: Do not combine with SSRIs or other antidepressants without consulting a doctor.

Chamomile

Chamomile is more than just a soothing tea — it contains apigenin, a flavonoid that binds to benzodiazepine receptors in the brain, producing a mild tranquilising effect.

Best form: As tea, consumed 30–60 minutes before bed.

Passionflower

Passionflower increases levels of GABA in the brain, which helps reduce anxiety and improve sleep quality. It’s particularly effective for calming racing thoughts.

Melatonin Alternatives Comparison Table

Alternative	How It Works	Best For	Legal in UK?
Magnesium	Promotes muscle relaxation and regulates GABA levels	Tense muscles, restless legs	Yes
L-Theanine	Boosts alpha brain waves, reduces anxiety	Racing thoughts, anxious mind	Yes
Valerian Root	Herbal sedative that eases nervous tension	Sleep onset troubles	Yes
Glycine	Lowers core body temperature, calms the brain	Shallow sleep, hot sleepers	Yes
GABA	Increases calming neurotransmitter GABA	Anxiety-induced insomnia	Yes
5-HTP	Boosts serotonin, which helps produce melatonin	Low mood or serotonin deficiency	Yes (caution with SSRIs)
Chamomile	Mild sedative with apigenin that binds to calming receptors	Winding down pre-bedtime	Yes
Passionflower	Increases GABA activity, easing anxiety symptoms	Anxiety and stress	Yes

Lifestyle Changes That Work Without Melatonin

Supplements can help, but if the root cause of sleep issues isn’t addressed, results may be limited. Here are behavioural and environmental strategies that rival — or even outperform — melatonin.

Light Therapy

Exposure to bright light (especially morning sunlight) helps reset the body’s circadian rhythm. This is ideal for night owls, shift workers, or those with delayed sleep phase syndrome.

Blue Light Blocking

Wearing blue light glasses or reducing screen time in the evening can significantly boost natural melatonin production.

CBT-I (Cognitive Behavioural Therapy for Insomnia)

According to the NHS and The Lancet Psychiatry, CBT-I is the most effective long-term treatment for chronic insomnia — outperforming both melatonin and sleeping pills .

Free and NHS-approved digital CBT-I programmes like Sleepio are now widely available.

General Sleep Hygiene

• Maintain consistent wake-up time

• Avoid caffeine after 2 p.m.

• Keep the bedroom cool and dark

• Use the bed only for sleep and sex

• Consider a wind-down routine with light stretching or journaling

When to Consider Prescription Options

If natural options fail, and sleep deprivation is affecting daily functioning, it may be time to speak to a GP.

• Melatonin: Available via prescription, usually for children, older adults, or jet lag

• Z-drugs (e.g., zopiclone): Only short-term use recommended

• Benzodiazepines: Generally avoided due to dependence risk

Never combine prescription sedatives with supplements like valerian or CBD without medical advice.

Final Thoughts: Which Melatonin Alternative Is Right?

Melatonin may be the poster child of sleep aids, but it’s far from the only option. From magnesium and theanine to passionflower and glycine, the UK market offers a wide range of effective, natural alternatives — many of which work better depending on the root cause of sleeplessness.

Try one at a time, allow 7–14 days to observe effects, and consider stacking low-risk options like magnesium + theanine or chamomile + glycine for a stronger sleep response. As always, consult a healthcare provider before starting any new supplement, especially if on medication.