Of the three best-known natural sleep aids, only melatonin carries an officially recognised claim: it helps you fall asleep. Valerian and passionflower have been used for centuries as part of a calmer evening routine, but neither carries a formally recognised sleep claim at European level. Here's the difference between the three, and how to choose what suits you.
Melatonin: the only recognised sleep aid
Melatonin is a hormone your body naturally produces as it gets dark, and it plays a role in regulating your body clock. Of the ingredients in this article, melatonin is the only one with an officially recognised function: it helps you fall asleep. This claim applies at an intake of at least 0.5mg shortly before bed. Nature Avenue's Sleep formula combines melatonin with herbal extracts, for anyone who struggles to fall asleep.
Valerian and Eschscholzia: traditionally used herbs
Valerian, whose root extract has been used for generations for gentle relaxation, and Eschscholzia (California poppy) are plants with a long tradition in evening routines. Unlike melatonin, these herbs don't carry an officially recognised health claim at European level: their use rests on tradition rather than a formally approved function. That doesn't mean they're useless, just that claims about how they work should be read with the necessary caution.
Passionflower: a plant-based alternative
Passionflower (Passiflora incarnata) is another herb with a long tradition, often chosen by those looking for a calmer routine without a heavy-handed approach. Nature Avenue's Passionflower formula provides 800mg of extract per daily dose, and suits both daytime and evening use. Again: no formal sleep claim, but a plant with a well-established traditional use.
Which choice suits your situation?
If your main difficulty is falling asleep, a melatonin-based formula such as Sleep remains the most targeted answer, since it's the only ingredient here with a recognised function on that specific point. If you're looking for a generally calming routine, during the day as well as the evening, without focusing specifically on falling asleep, Passionflower can be a lighter alternative. Some people combine both, depending on the moment.
How and when should you take them?
Take the Sleep formula around 30 minutes before bed, with a glass of water, to give it time to work before you turn in. Passionflower is usually taken as 2 x 1 capsule a day, ideally before meals. Neither formula leads to dependency or has a long-term hormonal effect, aside from the melatonin itself. If you're pregnant, breastfeeding, or taking sedative medication or antidepressants, speak to your doctor or pharmacist first.
When should you see a doctor?
Persistent insomnia that drags on for weeks, or sleep problems that clearly affect your day-to-day functioning, are signs worth taking to a doctor rather than continuing to experiment alone with supplements. A doctor can rule out underlying causes and, if needed, refer you for further support.
What else helps you sleep better?
A supplement works best alongside good sleep hygiene. A stable sleep rhythm, including at weekends, helps your internal clock. Blue light from screens right before bed can slow down your own melatonin production, so a screen-free wind-down in the last half hour before bed is worth it. A cool, dark bedroom, combined with avoiding caffeine later in the afternoon, rounds out the picture.
In short, of melatonin, valerian and passionflower, only melatonin has an officially recognised function in falling asleep. The other two are herbs with a long tradition that can have a place in a calming evening routine, without a formal claim behind them.
Food supplement. Not to be used as a substitute for a varied diet and a healthy lifestyle.
