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


Choose Drinks Wisely

Aside from cutting down on caffeinated beverages like coffee and soda, you should also curb alcohol intake as well. Although a couple of beers or cocktails may make you feel sleepy, they can also cause what Dr. Ruiz refers to as “rebound insomnia,” or sleeplessness that occurs after your liver has metabolized the alcohol. Instead, take a break from happy hour and sip on tart cherry juice or banana tea, as recommended by Dr. Breus. Made with both the banana peel and the banana fruit, banana tea is high in magnesium, one of the minerals you need to fight fatigue. Since you have to use the entire fruit, opt for an organic banana to reduce pesticide residue.

Watch: The Surprising Tea to Drink Before Bed

Put a twist on a classic Old Fashioned by adding maple syrup for the perfect fall cocktail. Serve at your Thanksgiving dinner and enjoy the warm flavors.