Trouble sleeping? If so, you’re not alone. According to the CDC, over 70 million Americans suffer from chronic sleep problems. If you are looking for an over-the-counter solution, the most commonly used alternative is melatonin, but chances are you’ve already given this a shot. As of 2012, 3 million Americans use melatonin, which is often thought of as a one size fits all solution. However, what happens if melatonin just doesn’t work for you? Melatonin isn’t always the perfect solution it’s made out to be, for a multitude of reasons:
- Melatonin is a hormone. As a result, use of melatonin can actually disrupt normal hormonal development. Melatonin is not right for you if you are looking for a hormone-free sleep solution.
- According to a 2001 MIT Study, the proper dosage is only 0.3 milligrams. However, take a stroll down the drugstore aisle and you’ll see pills and supplements often with 10 times that suggested in a single dose. This can lead to higher melatonin levels the next day, leaving users groggy and tired. On top of that, there is no regulation on potency, so you never know exactly how much melatonin you are getting.
- Melatonin is known for helping you fall asleep, but many users of melatonin report that using the hormone doesn’t necessarily help them with actually staying asleep. If staying asleep through a full night’s rest is your sleep issue, melatonin might not be the answer you are looking for.
- Prolonged use can actually amplify insomnia. While melatonin is a naturally occurring hormone, having too much melatonin of it can overwhelm the receptors, thus changing how someone reacts to the hormone. As a result, your body actually builds up a tolerance quickly–not only to the melatonin you take as a supplement, but also to the melatonin your own body makes.
Thankfully, there are quite a few melatonin alternatives available on the market, that might just be what you need to help get a better night’s sleep. Here are some of the best melatonin alternatives you can try out today:
Remrise delivers tailored melatonin-free and plant-based sleep solutions right to your door. Rather than rely on melatonin as the catch-all solution, Remrise has users take a quiz to figure out why exactly they can’t sleep and recommends a specific formula based on those underlying reasons. With this information, Remrise gives each user a sleep profile like “Always On” which means your main sleep issue is falling asleep due to things like stress and overworking or “Worked Up” which means that you have trouble staying asleep and often wake up hot in the middle of the night. Personalization is key for Remrise and is a great way to finally dig deep at the root of your sleep issues and solve them once and for all. One of the best parts of Remrise is the fact that each night, your sleep supplements are individually packaged because Remrise actually rotates your nightly ingredients to make sure you don’t become dependent on any specific ingredient like you might on melatonin. Try out Remrise today here.
2. Sleep Masks
As our eyes spend more time glued to our screens, it’s no wonder that cases of chronic sleep problems are on the rise. Sometimes the best solution to modern sleep problems are actually the most traditional. Using a sleep mask can force your mind to power off as you power off your devices.
Lavender aromatherapy has long been used as a remedy to help users fall asleep. While there has not been any scientific studies backing lavender’s usage, trying out this sleep solution can’t really hurt. By putting a lavender sachet under your pillow, or leaving a couple of drops of lavender oil on your sheets, at least you can enjoy the smell in your bed–whether or not you actually sleep better.
4. Chamomile Tea
Chamomile, the herb, is commonly used to reduce anxiety, soothe indigestion, and relieve muscle tension. Not only can the herb be beneficial, but simply the routine of making a cup of tea before bed can help get your mindset ready for bed. Just make sure you don’t accidentally drink any caffeinated green tea!