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Melatonin is an endogenous hormone that helps you fall asleep faster, sleep deeper, and wake up refreshed.
It is produced by the pineal gland in the brain but is also found in other areas, such as the eyes, bone marrow, and intestines (2, 3).
It's often called the "sleep hormone" because high levels can help you fall asleep.
However, melatonin by itself will not render you unconscious. It just tells your body it's night time so you can relax and fall asleep more easily (4).
It has been proven that taking melatonin before bed can help you fall asleep (16, 17, 18, 19).
In an analysis of 19 studies, scientists found that melatonin helps reduce the time it takes to fall asleep by an average of 7 minutes.
In many of these studies, people also reported significantly better sleep quality (19).
In addition, melatonin can help with jet lag, a temporary sleep disorder.
Jet lag occurs when the body's internal clock is not synchronized with the new time zone. Shift workers can also exhibit jet lag symptoms as they work during a time that is usually saved for sleep (20).
Melatonin can help reduce jet lag by synchronizing your internal clock with the daylight saving time (21).
For example, an analysis of 10 studies looked at the effects of melatonin in people who traveled across five or more time zones. The researchers found that melatonin was remarkably effective at reducing the effects of jet lag.
Analysis also found that both lower doses (0.5 mg) and higher doses (5 mg) were equally effective in reducing jet lag ( 22Trusted Source ).




Lavender is a purple plant that has been shown to promote relaxation and is an effective natural sleep aid.
Lavender essential oil is widely recognized as a natural sleep aid. For example, a 2005 study looked at how lavender essential oil affected 31 young, healthy sleepers.
The researchers found that lavender increased the amount of slow and deep sleep in the participants. All participants reported feeling "stronger" the next morning.
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about lavender. 


Chamomile, a common ingredient in calming teas, has been shown to promote sleep.

Its calming effects can be attributed to an antioxidant called apigenin, which is found in abundance in chamomile tea. Apigenin binds to specific receptors in your brain that may reduce feelings of stress and induce sleep (3).

A study of 60 nursing home residents found that those who received 400 mg of chamomile extract daily had significantly better sleep quality than those who did not ( 4Trusted Source ).

Another study of postpartum women who had poor sleep quality found that those who drank chamomile tea for two weeks reported better sleep quality overall than those who did not drink chamomile tea ( 5Trusted Source ).

Additionally, a study of people with insomnia found that those who received 270 mg of chamomile extract twice a day for 28 days fell asleep about 15 minutes faster than those who didn't receive the extract.

Also, those who received the extract woke up less often in the middle of the night compared to the placebo group (6).

The results of these studies are encouraging, especially for those struggling to get a good night's sleep.

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about chamomile 


Theanine, found naturally in tea leaves, is widely recognized as a successful sleep quality enhancer.

Research suggests that L-theanine may be beneficial for getting a good night's sleep. Researchers found in a study that doses of 250 mg and 400 mg of L-theanine significantly improved sleep in animals and humans.

Also, 200mg of L-Theanine has been shown to decrease resting heart rate, suggesting its ability to promote relaxation.

L-Theanine may also help boys diagnosed with Attention Deficit Hyperactivity Disorder (ADHD) sleep better.

A 2011 study looked at the effects of L-theanine on 98 boys aged 8 to 12. One randomized group received two 100 mg chewable tablets of L-theanine twice daily. The other group received placebo pills.

After six weeks, it was found that the group taking L-theanine had longer, more restful sleep.

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These statements have not been evaluated by the Institute for Food, Drugs and Animal Diseases. This product is not intended to diagnose, treat, cure, or prevent any disease.
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