What can I do instead of taking melatonin?

Melatonin may be effective for helping you sleep in certain instances but it shouldn't be used as a long-term sleep aid. Other supplements including magnesium, valerian root, tart cherry, L-theanine, lavender essential oil, and GABA are worth considering as alternatives to melatonin.

honehealth.com - 7 Best Melatonin-Free Natural Sleep Aids - Hone Health

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Pre-pandemic it was reported that more than one-third of Americans struggled to get a good night’s sleep. Since COVID became part of our everyday existence, that number jumped to 56 percent in a 2021 survey (1) from the American Academy of Sleep Medicine (AASM). In search of rest, half of us have turned to sleep aids—including melatonin. But according to a task force of sleep medicine experts commissioned by the AASM, you shouldn’t use the supplement (2) for chronic insomnia, so you’re better off looking for melatonin alternatives. Melatonin isn’t meant for long-term use. What’s more, it won’t solve underlying health problems such as anxiety or sleep apnea that may be causing your disrupted sleep, says Jenna Gress Smith, Ph.D., clinical psychologist and founder of Arizona Sleep & Health. “Restless legs syndrome or mood disorders like depression can also cause insomnia, and those may require medical treatment,” says Gress Smith. Melatonin can also interact with prescription drugs (3) such as those used to treat diabetes and high blood pressure, contraceptives, and anticoagulants—which is one reason why melatonin alternatives may be better if you are on drugs to treat a medical condition. One caveat: Taking a sleep aid—either prescription medication or one of the below natural sleep aids—can be a temporary solution to help you drop off after a stressful day. But relying on them long-term means that something may be wrong with your sleep schedule or your health, says Gress Smith. “If you need help falling asleep for an extended period of time, think about what’s keeping you awake—a busy mind? Too much caffeine? Eating too late at night or using your electronics close to bedtime?— and whether you need to rethink your evening routine, or check in with a health professional.”

The Best Melatonin Alternatives

What can you use to nod off besides melatonin?

There are loads of “natural” products on the market, but keep in mind that natural doesn’t always mean safer or healthier. Plus, the Food and Drug Administration does not approve the safety or efficacy of supplements as drugs, including potential side effects. So it’s important to check with your health care provider before making any additions to your pre-bedtime routine. That said, here are 7 melatonin alternatives that some experts say may help you wind down at night so you fall asleep more easily and stay asleep longer.

1. Magnesium

Magnesium is a mineral that supports many of your body’s functions, including nerve and muscle function, says Gress Smith. “Magnesium can have a calming effect on the body. It helps to relax muscles, and helps regulate levels of GABA (or gamma-aminobutyric acid), a neurotransmitter that’s responsible for turning off wakefulness.” Some research suggests that magnesium may help reduce mild to moderate anxiety (4), which is notorious for keeping you up at night. The recommended dietary allowance of magnesium is around 310 to 320 mg for women and 400 to 420 mg for men, but you may not be getting enough. According to the United States Department of Agriculture (USDA), nearly half of Americans are at risk for a magnesium deficiency. The best source of magnesium is food (pumpkin seeds and dry roasted almonds are two of the top sources of the mineral) but there are also many supplement options, including the highly-absorbable magnesium glycinate which combines magnesium and the amino acid glycine.

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What vegetables should you not refrigerate?

Here are all of the vegetables that don't require refrigeration before eating: Garlic scapes. Garlic. Onions. Potatoes. Tomatoes. Winter squash: acorn, butternut, delicata, and kabocha. Fresh herbs: parsley, mint, and basil*

blog.misfitsmarket.com - Fruits and Veggies That Don't Need to Be Refrigerated - Misfits Market Blog

While most fruits and veggies fare fine in the refrigerator, there are a number that don’t need to be stored in the fridge at all.

Vegetables

Cold temps can cause some produce to lose flavor and become mealy (tomatoes and stone fruit, below), while other vegetables shouldn’t be stored in the fridge ever (shallots, onions, garlic). Very soft avocados could be stored in the fridge to make them last a few days longer, but cold temps could affect flavor. Thick-skinned squash and hardy roots like potatoes are totally fine on the countertop for weeks—sometimes months!—at a time, as long as they’re kept out of direct sunlight. A cool, dark place is best. (But not so cold as to keep them in the fridge.)

Here are all of the vegetables that don’t require refrigeration before eating:

Garlic scapes

Garlic

Onions

Potatoes

Tomatoes

Winter squash: acorn, butternut, delicata, and kabocha

Fresh herbs: parsley, mint, and basil*

*Store in a jar of water like a bouquet of flowers

Fruit

Though most fruits fare fine in the fridge (mangoes, apples, ginger), many fruits do better when stored outside of the fridge, whether on the counter or stored in a pantry. When stored at room temp, some fruits tend to be softer and juicier—and more enjoyable—like melons, stone fruits, and mangoes. Other fruits loose their crisp texture faster in the fridge, like apples and pears. While they can be stored in the fridge if you enjoy chilled fruit, they’re totally OK to hang out on the counter, too. Here are all of the fruits that don’t need to be stored in the refrigerator before eating:

Citrus

Ginger

Apricots

Apples

Pears

Plums

Avocados

Kiwis

Mangoes

Nectarines

Peaches

Persimmons

Related: The Ultimate Fresh Produce Storage Guide

Farmers’ Almanac

Bon Appétit

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