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

Rethink Your Bed

It may seem simple and straightforward but it’s worth emphasizing the original purpose of the bedroom. Having a dedicated space for sleep is essential for optimal rest and recovery. In today’s busy and crowded world, don’t neglect your bed. Invest in a high-quality mattress that you’ll spend nearly half your day (and lifetime!) in. If you associate your bed and bedroom as a multipurpose space for everything from eating to watching TV, you should reconsider your preferences and routines. As Dr. Ruiz puts it, “Beds should only be for two purposes: sleep and sex. Any other purpose damages that brain-place association.”

Watch: The Best Ways to Prepare for Bed

Have your guests coming back for more (or save the leftovers for yourself!) with this decadent holiday tenderloin. Roasted with rosemary, garlic and dijon mustard, it pairs perfectly with a bright and fresh horseradish cream. And when it's paired with mushrooms and shallots roasted in red wine and beef stock, you can't go wrong.