If you have trouble falling asleep, staying asleep, or getting a good night’s sleep, you’ve come to the right place. Sometimes, all you want to do after a long, productive day is hit the hay.
But what can you do when you’ve even tried melatonin supplements to no avail? Not to worry! In this article, we’re going to discuss the best melatonin alternatives available, so you can get a good night’s sleep every night.
The first sleeping aid was developed in 1869 with the discovery of chloral hydrate. Chloral hydrate was most commonly used to induce sleep before surgeries or to reduce anxiety.
William Dement, the founder of sleep medicine, played a critical role in advancing scientific knowledge in regard to human sleep and dream cycles.
Dement’s campaigns against drowsiness changed the way we think about sleep; thanks to his efforts, the significance of getting a good night’s sleep is widely known.
But what exactly is the significance of getting a good night’s sleep? I’m glad you asked! Keep reading and find out below.
Sleep is necessary for your body to get the rest it needs. A good night’s sleep allows your brain to recharge, store memories, and process information.
Sleep also helps the body fight diseases, heal, and grow. Without enough sleep, your immune system won’t work as effectively as it should, making you vulnerable to getting sick. In addition, sleep greatly affects your brain’s learning and memory functioning.
It doesn’t stop there. Getting enough sleep can increase your risk of heart disease, diabetes, high blood pressure, and more. It’s safe to say that getting a good night’s sleep is necessary if you want to perform your best and promote your overall health.
Maybe you are someone who already knows how important getting a good night’s sleep is, but can’t manage to sleep through the night. That’s where sleeping aids come in. If you are someone who wants to prioritize sleep, check out the best sleeping aids listed below.
There are many possible reasons as to why you might be having trouble falling (or staying) asleep. Remember that identifying the cause is the first step you have to take in order to sleep through the night and wake up feeling refreshed! Some of the possibilities as to why you're unable to fall and stay asleep include:
Keep in mind that this list offers only some of the reasons why you might be having trouble falling asleep. If none of the above applies to you and you still can't fall or stay asleep, there could be something else causing your insomnia.
Consult with a health care professional to get to the root of the issue so you can get a deeper night's sleep. Now let's take a look at some of the best melatonin alternatives available to you below.
There are plenty of over-the-counter sleeping aids on the market that you can get at your local pharmacy or order online. However, a wide variety of available sleeping aids include melatonin.
Maybe you're someone who's tried melatonin to no avail, or maybe you're someone whose body has adverse reactions to melatonin. Not to worry! Some of the best over-the-counter melatonin alternatives available to you are:
There you have it! Listed above are the best melatonin alternatives available to you. My personal favorite melatonin-free sleeping aid is NightCap because it is made with all-natural ingredients.
Did I mention NightCap is also delicious? Keep reading to find out more about the evening cocktail that will have you sleeping the whole night through and waking up refreshed.
The EarlyBird Morning Cocktail
NightCap is an evening cocktail chock-full of healthful, all-natural ingredients designed to help you achieve the best night’s sleep possible. Not only does NightCap reduce stress and anxiety, but it maximizes your REM sleep, the dream phase of your sleep cycle.
If you want to learn more about the importance of REM sleep, click here!
In addition to helping your body achieve deeper REM sleep, NightCap helps you sleep through the night without waking up. NightCap contains zero calories and zero grams of sugar. It almost sounds too good to be true!
It’s safe to say that NightCap is a great way to end the day. You can even make it part of your evening routine; relax and wind down with NightCap to get the night’s sleep of your dreams.
Fortunately, there are also a number of delicious foods you can eat to help you relax and achieve a deeper night’s sleep. Let’s discuss this below.
The EarlyBird Morning Cocktail
One of the most significant ways you can encourage your body to fall and stay asleep is by keeping a consistent routine and regulating your circadian rhythm. Your circadian rhythm is your body's internal clock. This internal clock sends signals to your brain when it’s time to go to sleep and wake up.
But how does your “internal clock” set itself up to ensure your sleep schedule is regulated? Great question! Click here to learn more about your circadian rhythm, how you can regulate it, and how keeping a consistent routine can improve your health and help you sleep through the night.
Another great way to regulate your sleep cycle is by exercising. Exercise tires the body out, making it easier for you to fall asleep at night. Not to mention, exercise has innumerable benefits for your health.
Exercising can even help you live longer! Click here to learn more about the benefits of exercise and how it can help you better regulate your sleep cycle.
In addition to keeping a routine and exercising, take a look at the list below of things you can do on your own at home to improve your sleep.
As you can see, there are plenty of ways to wind down when you're ready to go to sleep. Practicing a few of these every day will help you fall and stay asleep through the whole night.
And the sleeping tips don't stop there! Your diet plays a huge role in your sleep-wake cycle. Keep reading to find out which foods can help you fall and stay asleep.
By now, you know that the circadian rhythm plays a critical role when it comes to signaling your body that it's time for bed. But did you know that your diet also has a significant impact on your sleep cycle?
Specific foods help your body with various types of hormone production, including melatonin. Melatonin is also known as the sleep hormone.
Consequently, in addition to sleeping aids and at-home remedies, you can actually help your body fall asleep (and sleep well) by incorporating certain foods into your diet. Some of the best foods you can eat to help you sleep better at night include:
As you can see, there are plenty of foods you can incorporate into your diet to help you fall asleep each night. Not only can above mentioned foods help you fall asleep, but they can help you sleep through the night.
In this article, we've discussed the importance of getting a good night's sleep as well as various ways to help you fall and stay asleep throughout the night. We discovered the best melatonin alternatives available on the market and learned new ways to wind down and relax.
Now that you're an expert at falling asleep, there's no stopping you! You're ready to get a good night's sleep and wake up refreshed, so you can be your most productive self.
It is safe to take Melatonin every night. That being said, your body can build up a tolerance to Melatonin, meaning it might become increasingly difficult to fall asleep with only a small dosage. In addition, it might become increasingly difficult to fall asleep without Melatonin.
If you are taking sleeping aids and still can’t fall asleep, this might be an indicator of a sleep disorder. Not being able to fall asleep can also indicate that you aren’t exercising enough or fueling your body with the proper nutrients. Consult a health care professional to find out more.
Generally, it takes about thirty minutes to feel a sleeping aid’s effects.
If you want to learn more about what you can do throughout your day to help you fall asleep, click here!
It’s possible to wake up in the middle of the night even after taking a sleeping aid. That being said, it’s unlikely, unless you suffer from a sleep disorder. Consult with a health care professional if you still can’t sleep even after trying sleeping aids!
As mentioned above, it is not uncommon for your body to become tolerant to sleeping aids after using them for a prolonged period of time. Still, it is not recommended to take different sleeping aids with each other because the synergistic effects could be aversive. Remember to consult a health care professional to find out what can work best for you!