Melatonin

Melatonin is the hormone the brain releases as darkness falls to start sleep and set the body clock. Its release drops with late nights, blue light from screens, shift work and travel across time zones, and it also weakens with age.

Signs your body clock may need resetting: trouble falling asleep, staying up late despite being tired, disturbed sleep after travel, and waking up groggy.

Products differ in form and formula:

• Sublingual: absorbed through the lining under the tongue, so it starts working faster. Available in 3, 5 and 10 mg.
• Capsules: a 10 mg dose for those who prefer to swallow a capsule.
• Gummies: berry flavored and the easiest option if you dislike pills.
• With L-theanine: an amino acid from green tea that helps calm and relax the mind before bed.
• With vitamin B6: B6 is needed to make serotonin, which the body converts into melatonin.
• With magnesium: adds magnesium's relaxing effect on nerves and muscles.

For best results: take it 30 to 60 minutes before bed, dim the lights and put screens away. Start with the lowest dose and increase only if needed, and keep a regular bedtime so your inner clock adjusts faster.