8 Alternatives to Melatonin That Will Help You Get a Good Night’s Rest

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Another morning, another night with zero sleep. You wake up and make your way to work, guzzling down about two cups of coffee before you even make it to the office. This insomnia you’re experiencing has to end.

For many, the answer to better sleep is melatonin supplements but there’s a problem with them. Not everyone can take them. For some taking these supplements only serve to make them even more groggy the next morning.

If you’re one of those people we have good news for you. There are plenty of natural alternatives to melatonin on the market. Keep reading to find out more about what these alternatives are and how they can help you get the shut-eye that you so desperately need.


1. Sleepy Time Drinks 

When nighttime restlessness has you down, grab a drink. A sleepy time drink. Warm milk, chamomile tea, and tart cherry juice all have the potential to do the trick.

Keep in mind before you invest in them that there’s no scientific evidence that they can help you but it’s worth the try to get some sleep. First, there is warm milk. There’s no compound found in the beverage that promotes sleep per se.

Milk does have the potential to release a slight bit of serotonin and melatonin in the brain but it’s not enough to put you out. The cause for sleepiness is more likely linked to the beverage’s ability to make you feel cozy and full.

A hot cup of tea at night is the perfect thing to get you ready for sleep. Like the warm milk method, tea makes you feel cozy and warm. If you drink something like chai or earl grey though, you’ll feel more energized then sleepy as both these teas contain caffeine.

That’s why you should reach for the chamomile instead. There’s a chemical in chamomile that reacts with the parts of your brain that are responsible for your wake-sleep transitions.

Tart cherry juice could cause your brain to produce more melatonin and make you feel tired. Cherries also promote heart health so they’re a win-win.

2. Lavender 

The light floral scent of lavender has been known to ease the mind and assist in sleep. There are a variety of ways you can use it. You could put a few drops of it in your nightly bath as a method to wind down.

Some people put a bag of it under their pillow or spray their pillow with a lavender mist. Either way, it’s a good essential oil to use to get a good night’s sleep.

If you don’t like the smell of lavender you can pick up the best essential oil reference guide for a list of other ones you can try out.

3. Sleep Mask 

Being in a room that’s completely dark helps to boost your body’s production of melatonin. Sometimes no matter how dark it is in a room it’s not dark enough though. That’s where a sleep mask comes in.

They’re comfortable to wear and will stop you from being woken up early in the morning due to the light coming in through your window. They also block out other visual sleep distractions such as a TV.

Pop in a pair of earplugs after putting on the sleep mask and you’ll be all set for a great night’s rest.

4. Exercise 

Exercise is a bit of a double-edged sword. On the one hand, going to the gym will wear you out so you’ll sleep that night when you go to lay down. On the other hand, exercise releases endorphins that make you feel energized.

You’ve got to get the right timing. If you exercise right before bed you’ll be awake all night. The sweet spot is the morning to mid-afternoon.

5. Cool Room 

If your house is too hot that can cause you to toss and turn all night. Before you head off to bed be sure you set your thermostat to around 65 degrees. You can bump it up to 72 if 65 if is too cold but no more than that.

To up the comfort factor and keep yourself cool, wear jammies with breathable fabrics and invest in a cooling pillow.

6. Meditation 

With all the daily stressors you’re exposed to, it can be hard to sleep due to anxiety. Meditation can help with that.

Meditation mimics the same soothing breathing that you perform when you’re sleeping. This will help relax your body and ease your stress-filled racing thoughts. For the best results, sit on your bed and begin the meditation process about 20 minutes or so before you try to go to sleep.

7. Music

Playing music while you’re trying to rest is a good way to help your body sleep and stay asleep throughout the night. You’ll wake up much more rested and ready to take on your day the next morning.

You can’t reap these benefits with your normal Spotify playlist, however. Unless your normal playlist involves relaxing classical tunes.

8. Change up Your Diet 

You can’t expect to fall asleep at night if you consume heavy amounts of caffeine every day. Cut back on the number of sugary sweets you consume.

If you start feeling a little hungry before bed, whole grain options like crackers are a good choice. You also may find success by getting more magnesium in your diet. It’s nature’s perfect tranquilizer dart.

Get a Better Night’s Sleep With These Alternatives to Melatonin  

Taking melatonin supplements is a good way to fall asleep at night but it’s not the best solution because not everyone can take them. That’s where these natural alternatives to melatonin come in.

They can help you sleep through the night so you can wake up refreshed and ready to take on the days ahead of you.

Your body needs more than a good night’s sleep in order to stay healthy. Check out our blog daily for even more wellness tips.



Welcome to the Night Helper Blog. The Night Helper Blog was created in 2008. Since then we have been blessed to partner with many well-known Brands like Best Buy, Fisher Price, Toys "R" US., Hasbro, Disney, Teleflora, ClearCorrect, Radio Shack, VTech, KIA Motor, MAZDA and many other great brands. We have three awesome children, plus four adorable very active grandkids. From time to time they too are contributors to the Night Helper Blog. We enjoy reading, listening to music, entertaining, travel, movies, and of course blogging.

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