Trouble Falling Asleep? Try Melatonin

By Carolyn Suerth Hudson, RDN, LD
September 4, 2018

You know the routine, you get into bed with the intention of falling right to sleep. But then you start tossing, turning, thinking, and you look at the clock and two hours have passed by. As the hours pass by the panic of “I have to fall asleep NOW, I have to get up so soon!” starts setting in.

You’re already having  your bedtime snack and are cutting out poor sleep habits, so what’s the next step? That’s where a melatonin supplement comes in. Clinically we’ve seen it help break this sleep deprivation cycle and help our clients get a good night's sleep.

Research supports this, which Dr. Daniel Amen author of Change Your Brain, Change Your Body stated, melatonin, a hormone made in the brain actually helps regulate other hormones and maintains the body's sleep cycle. Beyond sleep assistance, melatonin has been demonstrated in animal studies to prevent premature aging and increase the average life span. Lastly, melatonin is a strong antioxidant and is not addictive.

Our nutritionists frequently recommend one to five milligrams of melatonin in a sublingual form, a form you put under your tongue because it gets absorbed into the bloodstream more efficiently and quickly.

Most of our clients find success falling asleep (and awaking refreshed, what a thought!) by taking three to five milligrams about a half an hour before going to bed.

Give it a try and let us know how you sleep! For more help getting to sleep check out our answers to our most asked sleep questions or consider meeting with a nutritionist (by phone or in person) for more personalized help.

Sweet dreams!

About the author

Carolyn is a licensed dietitian at Nutritionl Weight & Wellness. Carolyn understands the impact nutrition has on health and well-being both professionally and personally. Working in a remote town in northern Canada, she saw the impact poor nutrition had on the health of people there. She then became committed to learning more and decided to pursue a degree in nutrition. Carolyn is a registered and licensed dietitian through the Minnesota Board of Nutrition and Dietetics. She received her BASc in Nutrition from Ryerson University in Toronto, Ontario, Canada and completed her internship at Toronto General Hospital. Carolyn is a past president of the Minnesota Academy of Nutrition and Dietetics and past director on the board of the Dietitians of Canada.

View all posts by Carolyn Suerth Hudson, RDN, LD


Melatonin will make birth control not work
October 3, 2018 at 9:27 pm


Birth control pills seem to increase how much melatonin the body makes. Taking melatonin along with birth control pills might cause an increase in Melatonin to be produced beyond the intended amount.

There are some sources that report since Melatonin is a hormone that it could possibly disrupt the levels of other hormones in the body including the hormones taken in birth control pills. Though researchers don’t state exactly how the efficacy of birth control is impacted but it is always good to be aware of the risks of disrupting the hormone balance and take precautions.

Judy Hamman
I will be trying the melatomine again. Even 10 mg didn''t seem to work. I wasn't aware of the under the tongue trick.

October 11, 2018 at 7:48 am


Let us know how it goes! Here are some more sleep FAQ that might help you too, 

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