How can I fall asleep faster without medication?

Experts say common sleep aids may not work as well as people think, and recommend daily habit changes to improve rest.

Saturday, August 9th 2025, 10:27 am

By: Graham Dowers

TULSA, Okla. -

Sleep is essential for both brain and body health, yet more than a third of adults report not getting enough. Insufficient rest can harm multiple bodily functions, including blood sugar regulation, and may increase the risk of type 2 diabetes.

Some of the most common sleep aids may not be as effective as many believe. Melatonin, a popular over-the-counter option, only offers minimal help for falling asleep and works best in small doses to signal bedtime to the brain. Magnesium may help some people relax, especially those with a deficiency, with recommended doses between 100 and 200 milligrams.

Certain trendy drinks, like the “Sleepy Girl Mocktail” made with tart cherry juice, are unlikely to induce sleep directly, but cherries do provide antioxidant and anti-inflammatory benefits that may support overall health.

Experts also point to unconventional strategies, such as briefly lying on a kitchen floor, to distract the brain from the frustration of trying to sleep. Shifting focus away from the act of falling asleep can help the body relax naturally.

Daily habits play a significant role in sleep quality. Recommendations include avoiding exercise within three to four hours of bedtime and skipping food for one to two hours before going to sleep.

Making these adjustments, rather than relying solely on supplements, may lead to more restful and consistent sleep.

Graham Dowers

Graham Dowers is a digital content producer for Griffin Media, with a background in linguistics, Russian studies, cybersecurity, and immigration law. He now produces digital content, drawing on global and local experience to tell impactful stories.