A plethora of natural sleep supplements are available on the market, all claiming to provide restful nights. It’s important to educate yourself about these products before deciding what is right for you. For example, some sleep medications can interact with other supplements or drugs you may be taking. Additionally, you should read all labels carefully and follow usage instructions. Increasing or decreasing dosages too quickly can cause uncomfortable side effects.

Melatonin is a hormone that controls your natural sleep-wake cycle and may help with jet lag and insomnia. Research has shown that melatonin can improve sleep quality and increase time spent sleeping each night. You can find melatonin in supplement form or as part of an herbal blend.

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Valerian is a flowering plant with sedative properties. Research shows that valerian can reduce the amount of time it takes to fall asleep and may improve the quality of sleep, without causing morning grogginess. It can also alleviate anxiety and stress. It is available in pill, tea or extract form.

Glycine is a non-protein amino acid that can have a big impact on the body’s ability to sleep. It raises serotonin levels, helps decrease blood flow to the stomach and lowers your body temperature — all things that encourage slumber. It’s available as a capsule or taken with the amino acid tryptophan to boost its effect.

This melatonin by Thorne is simple, clean and effective. It contains 3 milligrams of melatonin and is free from common allergens like gluten, dairy and soy. It is also NSF certified for sport, meaning it has been third-party tested to verify its ingredients, contaminants and banned substances for athletic competition.