Quick Answers
Here are some quick answers to alternatives for melatonin:
- Establish a regular sleep schedule and stick to it
- Avoid screens before bedtime
- Create a relaxing bedtime routine
- Exercise regularly, but not too close to bedtime
- Avoid caffeine, alcohol, and heavy meals before bed
- Make sure your bedroom is cool, dark, and quiet
- Try relaxation techniques like meditation or deep breathing
- Consider natural supplements like chamomile, valerian root, or magnesium
Melatonin is a popular supplement used to help with sleep issues like insomnia. It’s a hormone our bodies naturally produce that regulates sleep-wake cycles. Taking melatonin tablets can help boost your body’s melatonin levels, making it easier to fall and stay asleep.
While melatonin is generally considered safe for short-term use, there are also alternatives you can try instead of taking supplements. Establishing healthy sleep habits and routines can go a long way towards improving sleep problems.
In this comprehensive guide, we’ll discuss steps you can take and lifestyle changes to make to promote better sleep without melatonin. We’ll also go over some natural supplement alternatives that can help with sleep.
Establish a Regular Sleep Schedule
Having a regular sleep schedule is one of the most important habits for ensuring quality shut-eye. Your body thrives on consistency and likes going to bed and waking up around the same time each day. This helps reinforce your natural circadian rhythms.
Try to go to bed and wake up within the same 1-2 hour window each day, including weekends. This regulates your sleep-wake cycle so you’ll feel sleepier at bedtime and find it easier to wake in the morning. It also sets you up to sleep more soundly throughout the night.
Tips for Sticking to a Schedule
- Pick a realistic bedtime when you normally feel drowsy.
- Allow for enough sleep (most adults need 7-9 hours).
- Set multiple alarms in the morning spaced a few minutes apart.
- Use blackout curtains to keep your room dark at bedtime.
- Avoid sleeping in more than an hour past your normal wake time.
Limit Screen Time Before Bed
Digital screens from devices like smartphones, laptops, and tablets emit a blue wavelength light that suppresses melatonin production. Using screens before bed makes it harder to fall and stay asleep.
Ideally, you should avoid screens for 1-2 hours before bedtime. If you can’t abstain completely, use night shift or blue light blocking glasses to filter out the blue light wavelengths.
Screens are also mentally stimulating, which runs counter to the purpose of winding down before bed. Try reading a book, taking a bath, or listening to relaxing music instead of screens as part of your pre-bedtime routine.
Tips for Reducing Screen Time
- No screens in the bedroom.
- Charge devices outside the bedroom.
- Turn off notifications and set phone on do not disturb.
- Use apps like Freedom to block certain sites and apps.
- Set time limits on your devices.
- Switch your screens to night/dark mode.
Develop a Relaxing Bedtime Routine
Having a consistent bedtime routine signals to your body it’s time to unwind and prepare for sleep. Routines help you decompress from the day’s stresses and engage your parasympathetic “rest and digest” nervous system.
Aim to do the same relaxing activities around the same time each evening leading up to lights out. This might include taking a warm bath or shower, reading, light stretches, meditation, or sipping herbal tea.
Make sure your routine doesn’t involve bright lighting or stimulating activities. Keep things low-key and calming. Consistency is key for making your brain associate the pattern with approaching sleep.
Bedtime Routine Ideas
- Take a warm bath with Epsom or lavender salts
- Practice gentle yoga stretches
- Sip chamomile or passionflower tea
- Read a book or listen to an audiobook
- Try restorative breathing techniques
- Write in a gratitude journal
- Apply lavender lotion
- Meditate
Exercise Daily, But Not Before Bed
Getting adequate exercise is crucial for sleep quality. Physical activity helps regulate circadian rhythms so you feel sleepier at night. It also reduces stress and anxiety that can interfere with sleep.
For the best sleep, aim for at least 30 minutes of moderate exercise like brisk walking or light jogging 3-5 days per week. Yoga, Pilates, and resistance training are other great options.
That said, working out too close to bedtime can be counterproductive. Exercise stimulates your body and raises core body temperature. Try to avoid vigorous exercise within 2-3 hours of bed for easier sleep.
Tips for Exercising for Better Sleep
- Exercise in the morning or early afternoon when possible.
- Aim for 30-60 minutes of moderate activity per session.
- Choose low-impact exercises like yoga, pilates, or brisk walking in the evening.
- Finish workouts at least 2-3 hours before bedtime.
- Avoid intense cardio or strength training at night.
Avoid Caffeine, Alcohol and Heavy Meals Before Bed
Certain lifestyle habits and dietary choices close to bedtime can disrupt your sleep. Avoid the following sleep-sabotaging items for 3-4 hours before bedtime:
- Caffeine – Found in coffee, tea, soda and chocolate. Can delay sleep onset.
- Alcohol – Causes middle of the night wake-ups even though it makes you drowsy initially.
- Heavy meals – Triggers digestive issues and discomfort when lying down.
- Spicy foods – Can cause heartburn or acid reflux during the night.
Instead, balance and lightly portioned meals a few hours before bed may promote sleep. Some beneficial pre-bed snacks include:
- Cherries or tart cherry juice
- Chamomile tea
- Turkey or chicken breast
- Banana
- Almonds
- Oatmeal
- Kiwi
Optimize Your Sleep Environment
Your bedroom environment plays a major role in the quality of your sleep. Things like temperature, noise, light levels, and furniture setup can enhance or disrupt sleep.
Try making the following tweaks to turn your bedroom into a sleep-conducive oasis:
- Cool temperature around 65°F
- Minimal external light with blackout curtains
- Comfortable, supportive mattress and pillows
- Clean, clutter-free space
- White noise machine to dampen sounds
- Keep electronics like TVs out of the room
Investing in a comfortable mattress, breathable bedding, and blackout curtains make a significant difference. It also helps to declutter your space and use white noise if needed to mitigate disruptive noises.
Tips for Optimizing Your Bedroom
- Use a fan, open windows, or adjust A/C to keep room around 65°F
- Try a white noise machine or app with soothing sounds
- Use thick curtains or blackout blinds to darken properly
- Remove TVs, computers, and clutter from bedroom
- Change old, uncomfortable mattresses and pillows
- Consider a weighted blanket for calming anxiety
- Diffuse relaxing essential oils like lavender
Practice Relaxation Techniques
Intentionally relaxing your body and mind through various techniques can prepare your body for sleep by lowering stress hormones like cortisol. Practicing relaxation methods for 20-30 minutes before bed is an excellent alternative to taking melatonin.
Some examples of helpful pre-bed relaxation techniques include:
- Meditation – Quiets mental chatter and reduces worry.
- Deep breathing – Lowers heart rate and promotes mindfulness.
- Progressive muscle relaxation – Reduces muscle tension and systemic stress.
- Visualization – Helps take your mind off worries by focusing on calming images.
- Yoga – Gentle poses help relax muscles and clear your head.
Apps like Calm, Headspace and Insight Timer offer guided meditations and relaxation exercises you can try at home to unwind before bed.
Step-by-Step Progressive Muscle Relaxation
- Get comfortable lying down in bed with your eyes closed.
- Take a deep, calming breath in through your nose and out through your mouth.
- Tighten the muscles in your toes and feet for 5-10 seconds.
- Release the tension abruptly and notice how your muscles feel more relaxed.
- Repeat for other major muscle groups like calves, thighs, hips, etc.
- Continue up through your core, back, arms, shoulders, and face.
- Finish by taking some deep mindful breaths as your entire body releases tension.
Consider Natural Sleep Supplements
While making positive lifestyle changes should be your first line of defense, natural sleep supplements can also help as an adjunct. Many contain compounds that induce relaxation, reduce anxiety, and promote drowsiness.
Some evidence-based herbal sleep aids to consider include:
Chamomile
Chamomile is a daisy-like herb often consumed as a tea. Chamomile promotes relaxation by increasing GABA, an inhibitory neurotransmitter. It also contains apigenin, an antioxidant with sedative properties.
Drinking chamomile tea 45-60 minutes before bed may help induce sleepiness. You can also take chamomile extracts in capsule form.
Valerian Root
Valerian is an herb with potent sedative effects thought to come from valerenic acid. It interacts with GABA receptors and blocks the reuptake of the calming neurotransmitter.
Some evidence suggests valerian reduces the time it takes to fall asleep while also improving sleep quality. The optimal dose is 300-900 mg taken 30 minutes before bed.
Magnesium
Magnesium plays a role in regulating the body’s sleep-wake cycle. It promotes GABA activity in the brain which causes a sedating effect.
Supplementing with 200-500 mg of magnesium glycinate or citrate before bed may improve sleep quality, especially in those deficient in magnesium.
Glycine
Glycine in an amino acid that functions as an inhibitory neurotransmitter in the central nervous system. Studies show it reduces core body temperature and induces fatigue.
Taking around 3 grams of supplemental glycine powder can help decrease the time it takes to fall asleep and improve sleep efficiency.
L-Theanine
L-theanine is an amino acid found in green and black tea. It affects brain waves to promote relaxation without causing drowsiness.
Paired with a small amount of caffeine, L-theanine may help improve alertness during the day and sleep quality at night. The suggested dosage is 200-400 mg.
Other Options
- Lemon balm
- Passionflower
- Hops
- Lavender
- 5-HTP
- Melatonin (short-term use)
Always consult your doctor before taking any new herbals or supplements, especially with other medications. While generally mild, side effects are possible.
When to See a Doctor
Despite your best efforts at improving sleep naturally, chronic insomnia doesn’t get better for some people without medical treatment. See your doctor or a sleep specialist if:
- Sleep problems persist longer than 3-4 weeks
- Insomnia is accompanied by other medical conditions
- Sleep difficulties significantly impact your daily function
- Natural remedies and lifestyle changes don’t help
A doctor can help identify any underlying condition contributing to your sleep loss, such as anxiety, depression, chronic pain, sleep apnea, or restless leg syndrome. They may suggest cognitive behavioral therapy (CBT) for insomnia or recommend safe medical sleep aids as needed.
Putting it All Together
Making simple lifestyle changes like sticking to a routine, limiting screen time, and optimizing your sleep environment can make a big difference in your ability to fall and stay asleep.
Practicing relaxation techniques and taking natural sleep supplements can also help fill the role of melatonin. Of course, certain cases of insomnia require medical attention and treatment.
Be patient and consistent with new habits and behaviors. Improving your sleep takes time but is worthwhile for both your physical and mental health.
The Bottom Line
Instead of reaching for a melatonin supplement every night, try incorporating some of the tips and alternatives suggested in this article.
Actions steps that can promote better sleep include:
- Establishing a regular sleep-wake schedule 7 days a week
- Avoiding digital screens in the 1-2 hours before bedtime
- Engaging in relaxing activities as part of a nightly pre-bed routine
- Exercising regularly but not too close to bedtime
- Limiting caffeine, alcohol and heavy foods before bed
- Optimizing your sleep environment and bedroom setup
- Using techniques like meditation, yoga, deep breathing, and progressive muscle relaxation
- Taking natural sleep supplements like valerian, magnesium, or glycine
Implementing healthy sleep hygiene habits, de-stressing before bed, and finding alternatives that work for your body can help improve sleep troubles and reduce dependency on sleep aids like melatonin.
