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

Sometimes, we all just need a pick-me-up. Whether we've been struggling for some time with negative thoughts about ourselves, or a bad day at work is making us feel inferior, it's important to take a step back and regain our self-love. Follow Mallika Chopra, a meditation and wellness coach, in this simple meditation that focuses on breath, positive words and colors. She'll help you recenter your thoughts, reconnect with your emotions and remember your true worth.

For more mindfulness tips from Mallika, check out her website and her new book "My Body Is a Rainbow: The Color of My Feelings."

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