9 Effective Alternatives to Melatonin for Better Sleep – A Guide for Nigerians in the UK

Struggling to get a good night’s sleep in the UK? Whether it’s the long winter nights, stressful commutes, or the hustle of daily life, sleep issues can affect many Nigerians living abroad. While melatonin supplements are a go-to for some, they’re not for everyone. Luckily, there are natural alternatives—including some you may already know from back home—that can support better sleep.

Let’s explore nine effective options, from herbal remedies to simple nutrients, that can help you wind down and enjoy quality rest without relying on melatonin.

1. Valerian Root (Like Agbo, But for Sleep!)

Valerian root is a traditional herbal remedy native to Europe and Asia, often used to help with anxiety and insomnia. It works by boosting GABA, a calming chemical in the brain.

Why Naija folks should care: Think of it like a modern “agbo” (herbal mixture), but specifically for sleep. Studies show it may help improve sleep quality, but dosage and results vary.

Watch out for:

• Headaches
• Dizziness
• Next-day drowsiness
• Don’t mix with alcohol or sleeping pills

2. Tart Cherry Juice

Tart cherries naturally contain melatonin, tryptophan, and serotonin—all sleep-friendly compounds. Some small UK-based studies suggest tart cherry juice may reduce insomnia and improve sleep efficiency.

Tip for the diaspora: You can find tart cherry juice or capsules in health shops like Holland & Barrett or order online.

3. L-Theanine (From Green Tea)

L-theanine is an amino acid found in green tea, popular in East Asia. It helps calm the mind without making you drowsy, which is perfect if your brain stays busy at night.

Why it works: It promotes relaxation by balancing neurotransmitters, making it easier to fall and stay asleep.

4. Lemon Balm (Sweet & Soothing)

Lemon balm is a fragrant herb from the mint family that’s often used in teas to reduce anxiety and improve sleep. Though more research is needed, some people find it calming.

Where to get it: Available as a tea, capsule, or essential oil at UK pharmacies and health stores.

5. L-Tryptophan (From Turkey, Eggs & Beans)

This essential amino acid is converted into serotonin and melatonin in the brain. While it’s found in foods like turkey, eggs, beans, and cheese (think beans and dodo with egg stew!), some people opt for tryptophan supplements.

Caution: High doses can cause nausea and, in rare cases, serious side effects. Always follow the dosage guidelines.

6. Glycine

Glycine is another amino acid that works by calming your brain. It can help improve the depth and quality of sleep without the grogginess of some sleep aids.

Try this: Glycine supplements are available in powder or tablet form and can be taken before bed.

7. Magnesium (The Mineral That Calms You Down)

Magnesium supports over 300 functions in the body, including helping you relax. Low magnesium levels have been linked to trouble sleeping, especially among people dealing with stress or anxiety.

Naija diet tip: While foods like ewedu, spinach, and okra contain magnesium, a supplement may give that extra boost you need.

8. Zinc

Zinc helps regulate serotonin and melatonin and supports a calm nervous system. Studies suggest zinc supplements can improve sleep, especially in people who work shifts or experience stress-related insomnia.

Warning: Too much zinc can cause nausea or headaches. Stick to recommended daily doses unless advised otherwise by a doctor.

9. Lavender (Aromatherapy That Works!)

Lavender is one of the most researched and effective herbal remedies for sleep. It’s used in oils, sprays, bath salts, and teas to help reduce anxiety and improve sleep quality.

How to use:

• Add lavender oil to your diffuser or pillow
• Sip lavender tea before bed
• Use a lavender-scented body lotion

Natural Ways to Sleep Better Without Supplements

If you’re not into taking pills or drops, try these natural lifestyle changes that have helped many Naija folks abroad:

• Mindful Meditation: Even 5–10 minutes before bed can calm your thoughts.
• Yoga or Light Stretching: Helps relax the muscles and clear mental stress.
• Acupuncture: Gaining popularity in the UK for treating insomnia.
• Digital Detox: Reduce screen time 30–60 minutes before bed.

Final Word for the Naija UK Connect Community

Sleep is not a luxury—it’s a necessity. While melatonin can be helpful, it’s not your only option. These natural remedies and techniques can fit into your daily routine without major changes. Just remember: always check with a GP or qualified health professional before starting any supplement, especially if you’re on other medication.

Whether it’s sipping warm tea, diffusing lavender, or taking a magnesium supplement, there’s a gentle, effective way to help you sleep like back home—peacefully.

Got your own sleep hacks from Naija or the UK? Share them with the Naija UK Connect fam! 💤🇳🇬🇬🇧