MELATONIN & SLEEP: SCIENCE-BACKED, PLAIN-LANGUAGE GUIDE “The most natural strategy is to align biology—not overpower it.” There is no single “most natural sleep pill.” The most evidence-based natural approach combines sleep hygiene, light management, and behavioral methods: consistent timing, morning daylight, reducing bright light/screens in the evening, cutting caffeine after early afternoon, and a calming pre-bed routine. For chronic insomnia, CBT-I (cognitive behavioral therapy for insomnia) is widely considered one of the most effective treatments. Among supplements, melatonin is particularly useful for circadian rhythm problems, but it’s not the first-line answer for every insomnia pattern. Herbal products vary in quality and standardization, and individual response can be unpredictable. Nutrients like magnesium may help when deficiency exists, but they are not universal “sleep switches.” If insomnia lasts longer than ~3 months or is accompanied by loud snoring/pauses in breathing, morning headaches, severe daytime sleepiness, or depressive symptoms, clinical evaluation is a better investment than trialing “natural” products indefinitely.