Better Sleep Without Melatonin: Habits That Actually Help

You don’t need a supplement. Instead, stacking simple nighttime habits will help you doze off to dreamland.

If you’re having trouble sleeping, popping a melatonin gummy or pill might be the first thing you try. And while melatonin supplements can help in the short-term — and in small doses — they shouldn’t be used as a blanket fix. By assessing your nighttime routine and stacking a few healthy habits that don’t include reaching for a supplement, you’ll be setting yourself up for a good night’s sleep, without counting too many sheep. Soon, you’ll be on your way to sleeping better without melatonin. Here’s how. 

What You Should Know

While melatonin can help some people fall asleep, it’s generally meant for short-term use. Typically, it’s best for things like overcoming jetlag or helping to adjust your body’s natural circadian rhythm to match a job schedule. However, it’s not meant as a long-term sleep aid and can cause side effects ranging from daytime drowsiness to mood swings to nausea.

Melatonin’s effect is also easy to override. Take it and then scroll your phone, hop on social media, or lie there with a racing mind, and you’ll likely blunt whatever help it was going to offer. Instead, try implementing habits that will naturally improve your sleep without unknown or unwanted side effects.

Going Deeper: Bedtime Habits That Support Sleep

A handful of simple bedtime habits can help you fall asleep faster and sleep more deeply. Here’s how to stack them.

• Avoid light and screens: Doomscrolling can get the best of us, and it might be tempting as a way to wind down, but the blue light emitted from your phone will actually keep you awake because it suppresses melatonin. This can actually reduce feelings of sleepiness and lessen the amount of time you spend in REM and slow-wave sleep, according to the Sleep Foundation. To help combat this, you should try to avoid screens for two to three hours before bed. Additionally, keeping the room dark with blackout curtains or an eye mask and removing electronic lights. Instead, utilize red or amber bulbs if you need a light at night.
• Temperature: Are you a hot sleeper or a cold sleeper? While this may influence the current temp of your room, you should actually be keeping your bedroom cool (and dark) — think of a cave-like environment. This will support your best sleep, according to Cleveland Clinic. It’s suggested to keep your room between 60 and 67°F. And, if you have trouble falling asleep, a warm bath about one to two hours before bed can actually help naturally drop your body’s core temp, signaling it’s time for sleep.
• Food and drink: While it may be a no-brainer to avoid caffeine near bedtime, you should actually avoid it at least 6 hours before you plan to doze off so it can leave your system. If you’re hungry at night, a bedtime snack is okay, contrary to popular belief, but you just have to be strategic. Avoid nicotine, alcohol, and sugary or spicy foods near bedtime. Opting for a light snack low in calories but high in nutrients is best, research suggests. You can also consider a warm, caffeine-free drink like herbal tea, warm milk, or golden milk. About 4 oz of tart cherry juice may also be a great sleep-inducing beverage, thanks to naturally occurring melatonin and tryptophan, which both support sleep. 
• Wind-down: Creating a routine designed to calm your mind and body can help you drift off to dreamland. Try gentle stretching or deep breathing to help reduce muscle tension from the day and improve sleep quality. Replacing scrolling with reading a book or e-reader (ideally outside the bedroom, and nothing too thrilling) helps reduce your exposure to blue light and calm your mind. If you have trouble quieting your mind, listening to soothing music around 60 beats per minute can assist in slowing your heart rate and help you drift off. If you find yourself laying awake thinking about everything you need to do, jotting down a quick 5-minute next-day to-do list can help quiet a busy mind.
• Consistency and magnesium: Implementing a bedtime routine is great, but consistency is key. Aim for the same sleep and wake times — even on weekends — to help support your body’s natural sleep-wake cycle. And even if you want to avoid melatonin, certain nutrients can still be beneficial. For example, magnesium, which you can get from a supplement or foods like leafy greens, nuts, dairy, and whole grains, may support sleep.

The Takeaway

You don’t need a supplement to sleep better. And, melatonin is only meant to be a short-term fix, not a long-term habit. Instead, stacking a few of these habits can help naturally support better sleep. If you’re not sure where to start, focus on a consistent schedule and a dark, cool, screen-free room.

Bottom Line

Adding low-risk, evidence-supported, habits will help you sleep better. Effects of melatonin supplements over time are not known. Experts recommend a consistent schedule and wind-down routine as the best way to support quality sleep. If you’re having trouble sleeping consistently or experiencing insomnia, you should always consult with your doctor first.