Melatonin
A natural sleep hormone that may help reset your internal clock and support deeper rest.
“It doesn’t knock me out—it just makes sleep feel easier to slide into.”
How to Get It
Available over the counter in capsules, gummies, or liquids. Widely available.
Treatment Timeline
30–60 minutes; can support longer sleep cycles with regular use
Insurance Details
Not covered
$5–$20/month depending on brand
More about
Melatonin
What to Love
Melatonin isn’t a sedative—it’s a timing cue. For some women, it helps nudge their system toward rest. Others don’t feel much difference, or feel groggy the next day. Try a low dose first and use it to reinforce a strong nighttime routine.
How it Works
Start with 0.3–1mg 30–60 minutes before bed. Time-release versions can help with staying asleep. Higher doses are not always more effective.
Melatonin helps regulate the body’s sleep-wake cycle and may support better sleep quality, especially when disrupted by hormonal shifts.
Produced by the pineal gland, melatonin signals your brain that it’s time for sleep. Perimenopause can alter melatonin production and disrupt circadian rhythms. Low-dose, short-term use can be helpful, but more is not always better.
When to Avoid
May interact with certain antidepressants, blood thinners, or seizure meds. Use cautiously if grogginess affects safety.
Possible Side Effects
Next-day drowsiness, vivid dreams, dizziness, GI discomfort
Recommended Brands
Natrol, Pure Encapsulations, Nature Made, Olly Sleep
