How to Fall Asleep & Stay Asleep

Ever find that you have a hard time counting sheep and falling asleep, or sleep only fitfully, waking every few hours? A good night’s sleep doesn't have to be a challenge. If you are asking, “Why can’t I sleep at night?,” there are ways to encourage sleep onset, as well as stay asleep, but different techniques work for different people.

What are some of the ways you find work best for you when it comes to getting to sleep? Is it settling down with a good read? Deep breathing and reflecting on the day's accomplishments through mindfulness meditation? A nice warm bath following a  workout or physical activity? Keep these in mind to help you get on the path to some good, restful sleep. Some other tips for better sleep include:

• Going to bed in a dark, quiet room at the same time each night to establish a sleep schedule that helps regulate your circadian rhythm
• Waking at the same time each day
• Avoiding caffeine and nicotine prior to bedtime; conversely, consuming alcohol before bedtime may also interrupt restful sleep
• Avoid eating large meals and exercising close to bedtime

Are There Any Dietary Supplements That Will Help Support Good Sleep?

A dietary supplement, like melatonin, may also help you naturally fall asleep faster.† Melatonin is a naturally occurring hormone in the body, which helps regulate the body's sleep wake cycle.†

How Does Melatonin Work?

Melatonin is produced in the pineal gland, a pea-sized organ deep within the brain. Although humans produce melatonin throughout their lives, production rates are highest in childhood and decline with age. One of the main functions of melatonin is to help the body regulate sleep and wake cycles. Melatonin does this by setting the internal body clock, creating what is known as the circadian rhythm-the body rhythms which regulate everything from sleep to digestion. Darkness assists in the production of melatonin; however, aging, diet, stress or other factors may interfere with melatonin production. Therefore, some individuals who have occasional trouble attaining quality sleep may consider/talk to their health care provider about  incorporating a melatonin supplement into their bedtime routine to help support healthy sleep.†

Learn More: How Much Melatonin Should I Take?

Nature Made provides a line of melatonin products to help fall asleep naturally†**

Nature Made Melatonin Gummies (available in 2.5 mg and 10 mg strengths) are a tasty, enjoyable way to make melatonin a part of your occasional bedtime routine.

Our Nature Made Good Sleep Gummies and Nature Made 3 mg Melatonin with 200 mg L-theanine to help relax the mind and melatonin to support restful sleep. † L-theanine is an amino acid naturally found in green tea that has been clinically shown to increase the alpha wave activity in the brain to help you unwind by relaxing your mind to prepare you for a good night's sleep. †

If you are on a mission to learn how to get better sleep, it is important to talk to your doctor or your preferred health care provider before starting a melatonin supplement to be sure it is right for you.

Sweet dreams!

Who Should Not Take Melatonin?

There are some people who should use caution while taking melatonin. Because melatonin is a hormone, pregnant or nursing women are not advised to use melatonin. Women who are trying to conceive and/or individuals taking any medications or have chronic disease, including hypertension (high blood pressure), diabetes, or an endocrine, autoimmune, depressive, bleeding or seizure disorders should consult with their health care provider before use.

Learn More: Should Kids Take Melatonin?

Melatonin should not be used when you need to be in an alert state of mind. Any other sedative supplements or medications should not be used in conjunction with melatonin. If these circumstances apply to you or you are experiencing a persistent sleep problem, please consult your health care provider before use.

Learn More About Sleep & Melatonin:

• Does Melatonin Cause Nightmares?
• Is Melatonin Safe?
• What Foods Have Melatonin?
• Answers to All Your Melatonin Questions

Follow @NatureMadeVitamins on Instagram for new product news, healthy tips, and more.

This information is for educational purposes only and is not intended to serve as medical advice or a recommendation for any specific product. Consult your health care provider for more information. 

† 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.