6 Ways to Fall Asleep Faster Without Melatonin Pills

Get the rest you deserve without having to count sheep.

6 Ways to Fall Asleep Faster Without Melatonin Pills

Sleep is crucial for your overall health and well-being but according to the U.S. Department of Health and Human Services, nearly 25 percent of American adults have reported inadequate sleep for at least 15 out of every 30 days. In addition, an estimated 40 million Americans suffer from a sleep disorder such as insomnia or sleep apnea. If you aren’t getting the quality sleep you need or want to improve your sleep naturally, dietary and lifestyle changes can go a long way in helping you reach your goals. Clinical psychologist Dr. Michael Breus and Dr. Camilo Ruiz, a board-certified internist specializing in sleep medicine, shared their pill-free recommendations for anyone looking to get more rest and relaxation.

Watch: Fall Asleep Instantly With This Pre-Bedtime Technique

Maintain a Healthy Diet

The old adage, “you are what you eat,” is especially true when coupled with your sleep health. Consuming a diverse diet full of fresh fruits, vegetables, and lean protein, like fish and meat, benefits nearly all aspects of your mind and body and supports the natural production of melatonin, the hormone behind your circadian rhythm. The key foods Dr. Breus recommends include carbohydrates, foods rich in omega-3 fatty acids, and fruits such as kiwis and Montmorency tart cherries, which already contain melatonin. Dr. Ruiz suggests avoiding foods that cause acid reflux and heartburn, which would keep you up at night anyway and to stop eating at least two hours before your bedtime.

More: The Sleep Doctor’s Diet Recipes

This Small Device Can Help Give Independence Back to People With Visual Impairment

Get help with the things that became difficult without full sight.

Do you or a loved one experience visual impairment? Whether it's because of blindspots, blurred vision, tunnel vision or night blindness, there's a new tool that can help you do the things that become difficult without full sight. The OrCam MyEye is a small voice-activated device that can attach to your glasses and read aloud text from a book, screen or other surface. It can even recognize faces, money, barcodes and colors. It does this all in real-time and offline. Watch the video below to see how the OrCam MyEye works and why some people say it gave them independence back.