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.”
$5–$20/month depending on brand
Available over the counter in capsules, gummies, or liquids. Widely available.
Not covered
30–60 minutes; can support longer sleep cycles with regular use
More about
Melatonin
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.
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.
May interact with certain antidepressants, blood thinners, or seizure meds. Use cautiously if grogginess affects safety.
Next-day drowsiness, vivid dreams, dizziness, GI discomfort
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.
Natrol, Pure Encapsulations, Nature Made, Olly Sleep
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