Melatonin is a hormone that is naturally produced by the pineal gland in our brains. Our body uses it to regulate our natural sleep-wake cycle, otherwise known as our body clock or circadian rhythm. It’s often referred to as the sleep hormone because it regulates when we feel tired, and when we feel awake.
When it begins to get dark in the evening, the pineal gland releases melatonin, making us feel sleepy. Then, when it gets light in the morning, production stops, making us feel alert. Therefore, our night times and daytimes are synchronised with our sleep-wake cycle.
This night-day cycle of melatonin production is the reason we feel more tired and sluggish during the winter months when it’s darker for longer. It’s also why we may struggle with jet lag after travelling and find it hard to sleep during the day if we work shift patterns.
Synthetic melatonin is available in tablet form and can be useful for managing insomnia and jet lag on a short-term basis. However, it cannot be legally obtained in the UK without a valid prescription. In other parts of the world, melatonin is available in health food stores or online without a prescription.
It isn’t legally possible to buy melatonin tablets in the UK without a doctors’ prescription, meaning that it cannot be bought ‘over the counter’ at a pharmacy, like common painkillers and cough medicines.
You may find it being sold online by companies who will import it illegally from overseas, but these services are unregulated and could be selling low quality or even dangerous products.
However, it is possible to buy melatonin for jet lag in the UK from an online doctor. You won’t see a physical prescription but you’re still being prescribed the tablets by a doctor, based on the answers you provide to certain questions. If you choose to go down this route, make sure you use a reputable website from a recognisable brand – many high street pharmacies now have a credible online doctor.
Used correctly, and for a limited time, melatonin isn’t dangerous and isn’t technically ‘banned’ in the UK. Instead, its availability is restricted to those who have had a consultation with a doctor to assess their suitability for it.
In some parts of the world, including the USA, melatonin is considered a supplement rather than a drug and it can therefore be sold in health food stores and online without a prescription or doctors’ consultation. In the UK and most of Europe, it’s classed as a medicine, not a health supplement and as such, requires a prescription.
This is because melatonin is considered “medical by function” which means that it requires a drug licence. All medicines that are prescription-only require a drug licence, which outlines strict criteria on who it can be prescribed to, and for what purpose.
Melatonin falls into this class of medicines as the UK’s Medicines & Healthcare products Regulatory Agency (MHRA) deems it necessary. The MHRA have full control over what medicines are licensed and for what use.
It’s entirely possible to get melatonin on prescription from your GP (or an online doctor as described above), if you’re considered suitable. The NHS tends to only prescribe it to those over 55 years old who are experiencing temporary sleep problems. Usually, it will only be prescribed for a few weeks at a time. Melatonin is unsuitable for those with liver or kidney problems or an autoimmune condition.
Some people experience common side effects when taking melatonin, such as feeling tired during the day, dizziness, nausea, and irritability. If you’ve been prescribed melatonin and you’re experiencing these or any other side effects that are bothering you, stop taking it and speak to your doctor.
In some cases, it’s prescribed to prevent headaches and to help manage the symptoms of jet lag. Speak to your GP if you’d like to be considered for a melatonin prescription.
If you’re struggling to get a good nights’ sleep, you can’t get a prescription for melatonin and would rather not take sleeping tablets, some of the best supplements for sleep are worth a try.
A single capsule contains 13 active ingredients, including Reishi mushroom and Ashwagandha, known for their adaptogenic properties that help reduce stress and support the body's natural sleep cycle. Lemon balm extract, L-theanine, chamomile, hops, and Schisandra berry further contribute to a state of calm and relaxation, essential for restorative sleep.
They’re free from artificial fillers and binders, are suitable for vegans and contain no gluten, soya, lactose, or GMOs. Taken one or two hours before bed, they can help you fall asleep more quickly, and stay asleep until the morning.
Valerian is a root herb that has been traditionally used to help relieve nervous tension and encourage good sleep. It works by inhibiting the breakdown of a neurotransmitter called GABA, or gamma aminobutyric acid.
GABA attaches to specific receptors in the brain to create a calming effect on the nervous system. A substance called valerenic acid in valerian root supplements can prevent the natural breakdown of GABA, causing it to promote calmness and relaxation for longer, leading to better sleep.
Try taking Organic Fermented Valerian capsules from Living Nutrition before bed, they can help you drift off quicker and stay asleep for longer. They’re certified organic and contain no gluten, soya, lactose, or artificial fillers and are suitable for vegans.
Avoid taking any supplements that cause drowsiness If you’re also taking prescribed melatonin, as the combination may cause an excessive sedative effect.
If you’re struggling to get enough, good quality sleep, melatonin can help on a short-term basis. But for a longer-term solution, you may benefit from taking herbal supplements that are available without a prescription. They tend not to cause side effects such as drowsiness the following day and are generally safe for most adults to take. Try them for at least three months to see if they can improve your sleep.
Thanks for your comment, Deborah. According to information available to us, a GP or nurse can prescribe melatonin, but only if they feel this is in their area of expertise: “If the GP feels that such prescribing is outside their area of expertise or have clinical concerns about the safe management of the drug in primary care, then he or she is under no obligation to do so. In such an event, clinical responsibility for the patient’s health remains with the specialist.”
Please correct your statement here – the GP CANNOT prescribe melatonin – it can ONLY be prescribed by a hospital specialist. It’s ridiculous considering that the GP can prescribe sleeping tablets that are actually dangerous and highly addictive. I was using low-dose melatonin to combat anxiety for PTSD with Ashwagandha too, I no longer needed pharmaceuticals – it worked very well but now I have to rely on NHS, Also, melatonin IS freely available in the EU.
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Hannah de Gruchy
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Health and wellness author and biologist specialised in sustainability, nutrition and eco-living.