Sleep Support Guide

Restful sleep supports physical and mental well-being. Learn what can disrupt sleep, which ingredients may help, and how to choose appropriate support.¹–⁵

✅ Reviewed by Jamieson's Science Team

Quick Answers

What supports better sleep?

A consistent schedule, calming routine, and comfortable environment create a strong foundation.⁵

Can melatonin help you fall asleep?

Yes. Melatonin can reduce the time needed to fall asleep.¹

What is a melatonin-free option?

Valerian is an herb traditionally used to promote relaxation and sleep.²

When should you seek help?

Discuss persistent sleeplessness, loud snoring, breathing pauses, or daytime sleepiness with a practitioner.

What is sleep support?

Sleep support focuses on helping you fall asleep, stay asleep, and maintain a consistent sleep-wake schedule. 

Healthy habits come first. Supplements may provide targeted support for occasional sleeplessness, disrupted schedules, jet lag, or difficulty winding down.¹–³ 

What affects your sleep?

Sleep can be affected by stress, changing schedules, light exposure, caffeine, alcohol, medications, pain, health conditions, and your sleep environment.⁵ 

Persistent problems may be connected to insomnia, sleep apnea, or another condition. Speak with a healthcare practitioner if poor sleep continues or affects your daytime functioning. 

Key Ingredients for Sleep Support

Ashwagandha

Ashwagandha is traditionally used to relieve restlessness and nervousness, helping promote sleep when winding down is difficult.³

Valerian

Valerian is traditionally used to relieve restlessness and nervousness and help promote sleep. It provides a melatonin-free option.²

Magnesium

Magnesium supports normal muscle and nerve function, but not every magnesium product has a licensed sleep claim. Check the full formula and approved use.⁴

Melatonin

Melatonin can reduce the time needed to fall asleep and support sleep during jet lag, shift work, or altered schedules.¹

What everyday habits support better sleep?

  • Keep a schedule: Go to bed and wake up at consistent times. 
  • Create a wind-down routine: Choose quiet activities that help you relax. 
  • Reduce evening screens: Dim lights and limit screens before bedtime.⁵ 
  • Watch your caffeine: Avoid or reduce it later in the day.⁵ 
  • Make your room restful: Keep it dark, quiet, cool, and comfortable. 
  • Move regularly: Daytime physical activity can support better sleep.⁵ 

Start with your sleep concern, then choose support designed for it.

  • Falling asleep: Consider an immediate-release melatonin product.¹ 
  • Staying asleep: Look for a timed- or dual-release formula with an appropriate licensed use. 
  • Jet lag or shift work: Choose melatonin with directions for disrupted schedules.¹ 
  • Melatonin-free support: Consider valerian alone or in an herbal blend.² 
  • Difficulty winding down: Look for calming herbs or stress-and-sleep formulas.²,³ 
  • Compare strengths: More melatonin is not automatically better; follow the product label. 
  • Review precautions: Check for medication interactions and ingredients that cause drowsiness. 
  • Look for quality: Choose a licensed product with an eight-digit NPN.⁶ 

For more than 100 years, Jamieson has combined scientific expertise with rigorous quality testing. Every product is backed by the Jamieson 360 Quality Promise. 

*It is important to consult your trusted healthcare practitioner before adding any new natural health supplement to your routine.  

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FAQs
What supplements may help with sleep?

Melatonin can support occasional sleeplessness or disrupted schedules. Valerian and ashwagandha may help when restlessness makes winding down difficult.¹–³

Does melatonin help you fall asleep faster?

Yes. Health Canada recognizes melatonin as a sleep aid that can reduce the time needed to fall asleep.¹

How long before bed should you take melatonin?

Health Canada’s oral monograph recommends taking it as needed, 30 to 60 minutes before bedtime. Follow the individual product label.¹

Sources

 

  1. Health Canada. Melatonin — Oral Monograph. Natural and Non-prescription Health Products Directorate. Updated December 19, 2025.[Text Wrapping Break]https://webprod.hc-sc.gc.ca/nhpid-bdipsn/dbImages/mono_melatonin--oral_english.pdf 
  2. Health Canada. Valerian — Valeriana officinalis Monograph. Natural and Non-prescription Health Products Directorate. Updated July 26, 2024.[Text Wrapping Break]https://webprod.hc-sc.gc.ca/nhpid-bdipsn/atReq?atid=valerian2&lang=eng 
  3. Health Canada. Ashwagandha — Withania somnifera Monograph. Natural and Non-prescription Health Products Directorate. Updated February 28, 2025.[Text Wrapping Break]https://webprod.hc-sc.gc.ca/nhpid-bdipsn/dbImages/mono_ashwagandha_english.pdf 
  4. Health Canada. Multi-Vitamin/Mineral Supplements Monograph. Natural and Non-prescription Health Products Directorate. Updated March 5, 2026.[Text Wrapping Break]https://webprod.hc-sc.gc.ca/nhpid-bdipsn/atReq?atid=multi_vitmin_suppl&lang=eng 
  5. Public Health Agency of Canada. Development of the Whole Day Matters Toolkit for Primary Care.[Text Wrapping Break]https://www.canada.ca/en/public-health/services/reports-publications/health-promotion-chronic-disease-prevention-canada-research-policy-practice/vol-45-no-1-2025/development-whole-day-matters-toolkit-primary-care.html 
  6. Health Canada. About Natural Health Products.[Text Wrapping Break]https://www.canada.ca/en/health-canada/services/drugs-health-products/natural-non-prescription/regulation/about-products.html