Melatonin is a hormone that helps regulate your sleep-wake cycle and is naturally produced by the pineal gland in your brain. So taking melatonin supplements to help you fall asleep faster is a little like taking coffee pills to boost energy. You can take melatonin for up to 6 months at a time, says Dr. Chan, but no more than that. If you’re taking it for travel purposes or a temporary condition, Dr. Arel recommends taking it 30 minutes before bedtime two nights before your flight and three days before the event itself.
Cannabidiol, or CBD, is the chemical compound in marijuana and hemp plants that’s known for having analgesic, anti-inflammatory and anti-anxiety benefits. CBD oil is made by extracting this compound from a specific strain of hemp or cannabis plant. "CBD oil comes from cannabis but doesn't contain any THC," says Chan.
Why it’s used: The mineral magnesium may help reduce stress and relax the body before bed. Magnesium supplements can be taken as pills or as a powder added to drinks.
Magnesium may help reduce the time to fall asleep at night and is occasionally used to treat restless leg syndrome, which causes a crawling or prickly sensation in the legs. Magnesium doesn’t seem to have an effect on sleep quality, however. (Be sure to avoid types called magnesium oxide or citrate for sleep use because these forms are more commonly used as laxatives.)
What Else to Try
A consistent sleep routine can help signal bedtime to your body. This means that do not use screens at least an hour before bed, whether you journal, read or take a bath. Try limiting alcohol and caffeine intake after lunchtime. For sleep disorders and associated symptoms, medications or psychotherapy may be effective as well.