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Search "sleep aids UK" and you'll hit a wall of American advice that doesn't apply here. The UK rules are different — so here's the actual landscape, without the workarounds.

First, the melatonin question

In the UK, melatonin is a prescription-only medicine — unlike the US and Canada where it's a supplement. If you believe melatonin is what you need (shift work, diagnosed sleep-phase issues, jet lag over 55), that's a GP conversation, and it's often genuinely prescribed. We don't recommend importing it around the rules.

What you can buy

• Traditional herbal registrations (THR): valerian is the best-evidenced; look for the THR logo. Passionflower and hops appear in blends.
• Magnesium: the most popular sleep-adjacent mineral — glycinate forms are gentlest on the stomach; evening dosing suits most. See our sleep drinks & powders.
• L-theanine & glycine: amino acids with small but real studies on relaxation and sleep quality.
• Pharmacy antihistamine aids (Nytol-type): effective short-term, next-day grogginess is common, not for regular use — pharmacist territory.

The part that outperforms every capsule

Fixed wake time (yes, weekends), no caffeine after noon if you're sensitive, screens out of arm's reach, a cool dark room, and a consistent wind-down cue — a warm shower, a book, a calming drink. Supplements polish a routine; they can't replace one. Persistent insomnia deserves a GP visit — NHS sleep services and CBT-I exist and work.

This article is for information only and is not medical advice. Supplements are not a substitute for a varied diet; talk to your GP or pharmacist before starting anything new, especially if you are pregnant, breastfeeding, on medication or buying for a child.