Are Sleep Aids Safe for Occasional Use: Frequency & Dosage Recommendations

Sometimes, you're trying to sleep before a big presentation, and you feel like you need extra sleep support. This situation happens to all of us, and occasional sleep support supplements can help. But the question gets more complicated when you need sleep support more regularly. Is Melatonin safe? Are sleep aids safe for regular or occasional use? Are sleep aids effective?

The most important thing to know is always to use sleep aids as directed and understand they are intended for occasional use only (not regular use). In this blog, we'll address some of the most common questions about dietary supplement sleep aids for occasional use and help you find sleep support options that might fit your needs. If you are interested in information on nonprescription and prescription sleep medications, please talk to a trusted source of medical advice like your doctor or pharmacist.

Dosage Guidelines for Effective Use

If you are beginning to use sleep aids, always consult your primary health care provider and follow their advice. They may recommend a sleep aid for occasional support or other methods to help you sleep. Nature Made^® includes dosage instructions on every one of our sleep support products, like Melatonin and Valerian Root. What is Melatonin? It’s a hormone produced in the brain that helps to regulate sleep and wake cycles. Melatonin is also available as a dietary supplement that can help support sleep by augmenting your body’s natural melatonin.^†

Nature Made^® Melatonin Supplements are for occasional use and come in varying dosages; always follow the Suggested Use on the label to make sure you are taking the intended dose. It is generally recommended to stick to the lowest dose and to talk with your healthcare practitioner about how much Melatonin is right for you.

Our Valerian Root Capsules are for intermittent use and should be taken according to the Suggested Use on the label. Always consult a medical professional for advice on which dosages may be correct for you.

Is It Okay to Take a Sleep Aid Every Night?

Are sleep aids safe? Sleep aids are safest when taken according to the instructions on the package and when discussed with your healthcare practitioner. Nature Made^® dietary supplement sleep aids are intended for occasional use. Always follow the suggested use. For example, our Nature Made^® Valerian Root supports restful sleep in as little as three days when taken daily. Valerian Root may be a good choice if you know you have a busy schedule coming up that requires sleep, as consistently taking it for a few days helps your body fall asleep faster and stay asleep longer.^†

If you are looking for more immediate sleep support, say you are having trouble sleeping before an early morning meeting, Nature Made^® Melatonin may be a more suitable choice. Nature Made^® Extended Release Melatonin Tablets release Melatonin both immediately and throughout the night; time-release Melatonin has been clinically shown to raise Melatonin levels in as little as 15 minutes and sustain Melatonin levels over 6 hours.[1] Check out our Melatonin Collection to find the right option for you, with both immediate and extended-release formulas, as well as different forms such as Wellblends™ Sleep & Recover™ Gummies or Melatonin Maximum Strength Tablets.^†

Complementary Practices for Better Sleep

Why is sleep important? It’s the time that your body rests and repairs itself. You can make some simple lifestyle changes to improve your sleep hygiene. Here are just a few!

Create a Restful Environment

Creating a restful sleep environment can be a great benefit to your sleep. Next time you get ready for bed, take some time to think about where all the light sources are in your room. Could blackout curtains help? Try dimming your lights an hour or two before you sleep, easing yourself into bedtime. Keeping the right temperature can also help. Find the right combination of blankets and fans for the ideal comfortable temperature. Keeping a consistent routine every night also helps us signal to our brains that the day is winding down, making it easier to make that transition into sleep.

Limit Screen Time Before Bed

Did you know that blue light can inhibit melatonin production? During the day, we receive blue light from the sky outside, which is all good: it helps our brains know not to make us tired when the sun is out. But with the modern world comes modern problems. The screens we use daily, including computers and phones, also emit blue light, which can inhibit the production of melatonin when we’re using them, which is not so great when we’re trying to prepare for our nightly rest. One way to support sleep quality is by turning off screens an hour or two before bedtime. When you cozy up in bed, try reaching for a book instead of social media to lull you into lalaland. Some LED light bulbs emit blue light; replacing these with warmer tones can help, too!

Mindfulness and Relaxation Techniques

One way to help slow down before bedtime is through relaxation and mindfulness techniques. If you're new to meditation, try following a guided meditation audio to help you relax your mind and body. You can also combine relaxation with exercise by doing gentle, calming yoga before bed to help stretch and relax your limbs and shed some of the day's anxieties.

Regular Exercise Routine

A short walk around the neighborhood, calming yoga, or gentle stretching are all ways to exercise before bed without worrying about adrenaline keeping you up. Regular exercise throughout the day can help support your sleep schedule, along with many other benefits, so adding an exercise routine to your day is a great way to support your night!

A balanced approach to sleep is always best. Try out a few of these lifestyle adjustments to help ease your journey into bed; sleep hygiene, exercise, and relaxation techniques are a great first step for sleep support. Occasional and safe use of dietary supplement sleeping aids can work in conjunction with these sleep-friendly tips to support a healthy sleep cycle.

Your Path to Restful Sleep

Remember: always follow the suggested use for any dietary supplement sleep aid you use, whether it is our Valerian Root Extract, Melatonin, or any other sleep support supplement. Consult with a health care provider before deciding to use a sleep aid; a trusted source like your primary care provider is best equipped to give you personalized advice on how to support your sleep through lifestyle changes, diet changes, or occasional sleep support supplementation.^†

† 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.

References

1. Mun, J. G., Wang, D., Doerflein Fulk, D. L., Fakhary, M., Gualco, S. J., Grant, R. W., & Mitmesser, S. H. (2023). A Randomized, Double-Blind, Crossover Study to Investigate the Pharmacokinetics of Extended-Release Melatonin Compared to Immediate-Release Melatonin in Healthy Adults. Journal of Dietary Supplements, 21(2), 182–194. https://doi.org/10.1080/19390211.2023.2206475