How to fall asleep without melatonin

1. Make your room like a cave

Since artificial lights directly affect melatonin production and hormone levels, sleeping in a dark environment is critical for falling asleep quickly. If you’re not able to make your room completely dark, then a sleep mask is your next best option.

2. Set your room to a cool temperature

A cool room will help you fall asleep faster. Your body begins to drop in temperature right before falling asleep, so being in a colder room helps your body drop to that temperature faster. The ideal temperature is between 60-67 degrees Fahrenheit.

3. Eliminate background noises

Environmental noise has been linked to increased adrenaline and cortisol, while decreasing slow wave and REM sleep. If you’re particularly sensitive to noise or your partner snores, consider ear plugs or a white noise machine to help you rest.

4. Ditch the late night snacks

We know late night snacks are tempting, but you might want to reconsider if you struggle with falling asleep. When the body is busy digesting food, it can’t go into a rest state, making it difficult to fall asleep. Try avoiding food for at least 2 hours before going to bed.

5. Avoid electronic devices

The goal before bed is to relax the nervous system. Unfortunately, watching a TV series or scrolling through social media is stimulating and can spike cortisol levels. Instead, try a breathing exercise like the square breathing technique: 4 counts in, hold for the inhale for 4 counts, 4 counts to exhale, hold the exhale for 4 counts and repeat 10 times.

6. (BONUS) - Use a non-melatonin sleep supplement

Our Sleep product was formulated by a Naturopathic Doctor to help you drift off into a deep sleep in under an hour. The ingredients work quickly and synergistically to prepare your body and mind for bedtime.