What Can I Take to Fall Asleep Faster? Remedies and Techniques for Better Sleep

December 6, 2025 •

5 min read

Roughly one-third of adults worldwide experience symptoms of insomnia, making the quest for effective sleep solutions a common one. For those wondering what can I take to fall asleep faster, options range from natural supplements and dietary changes to important behavioral and environmental adjustments that signal to your body that it's time for rest.

Quick Summary

Several methods can help you fall asleep more quickly, including exploring natural supplements like melatonin and valerian root, or implementing stress-reducing relaxation techniques such as the 4-7-8 breathing method. Optimizing your sleep environment and following consistent sleep hygiene practices are also key strategies for achieving restful sleep.

Key Points

Start with the basics: Prioritize good sleep hygiene, including a consistent schedule, comfortable environment, and limiting caffeine and alcohol.
Consider natural supplements: Melatonin, valerian root, and magnesium are common supplements that can aid sleep onset and quality.
Practice relaxation techniques: Breathing exercises like the 4-7-8 method, progressive muscle relaxation, and meditation can help calm your mind before bed.
Use OTC aids sparingly: Over-the-counter antihistamine-based sleep aids are meant for occasional use and can lead to tolerance and next-day grogginess.
Mind your diet: Certain foods, such as those rich in tryptophan, magnesium, or melatonin, can support sleep, but avoid large meals and stimulants late in the evening.
Recognize when to seek help: If sleep problems persist, consult a healthcare provider to explore potential underlying issues or treatments like CBT-I.

Exploring Natural and Over-the-Counter Sleep Aids

For many people, the first thought when struggling to sleep is to find a supplement or medication. While prescription options are available and should be discussed with a doctor, many turn to over-the-counter (OTC) solutions or natural alternatives. It is important to approach these with caution and awareness of their potential effects.

Popular Natural Supplements

Several natural supplements have been researched for their potential to help with sleep. While individual experiences vary, and results can be subjective, they can be a helpful tool for some.

Melatonin: A hormone naturally produced by the body, melatonin helps regulate the sleep-wake cycle. Taking a supplement can signal to your brain that it's time to sleep, and it is often effective for regulating sleep patterns disrupted by jet lag or shift work. It is available in various forms.
Valerian Root: Valerian is an herb historically used as a sedative and to relieve anxiety. While research is mixed, some studies suggest it can improve sleep quality and reduce the time it takes to fall asleep. It is available in capsules, tinctures, and teas.
Magnesium: This mineral plays a role in hundreds of bodily functions, including relaxing muscles and regulating neurotransmitters involved in sleep. A magnesium deficiency is linked to sleep disturbances, and supplementation may improve sleep quality, particularly in older adults.
Lavender: The soothing fragrance of lavender essential oil is known to promote sleep and relaxation. Inhaling the scent through an oil diffuser or pillow spray can be an effective part of a bedtime routine.
Glycine: An amino acid, glycine is believed to help lower body temperature, signaling that it is time for sleep. Some studies have found that supplementing with glycine before bed can improve sleep quality and reduce next-day fatigue.

What About Over-the-Counter Medications?

OTC sleep aids typically contain an antihistamine like diphenhydramine (found in products like ZzzQuil) or doxylamine succinate (found in Unisom SleepTabs). While they can cause drowsiness, experts like the Mayo Clinic and the American Academy of Sleep Medicine do not recommend them for long-term insomnia. Tolerance to the sedative effect can build quickly, and they can cause a 'hangover effect' with next-day grogginess. They should only be used as a temporary solution for occasional sleeplessness and after consulting a doctor.

Behavioral and Environmental Strategies for Sleep

Your habits and surroundings can have a powerful impact on how quickly you fall asleep. Implementing good sleep hygiene and practicing relaxation techniques are effective, sustainable strategies.

The Importance of Sleep Hygiene

Maintain a consistent schedule: Going to bed and waking up at the same time every day, including weekends, helps regulate your body's internal clock.
Control your environment: Keep your bedroom cool, dark, and quiet. Use blackout curtains and consider earplugs or a white noise machine if needed.
Avoid stimulating substances: Reduce or eliminate caffeine, nicotine, and alcohol, especially in the hours leading up to bedtime, as they can interfere with sleep patterns.
Limit electronics: The blue light from phones, tablets, and TVs can suppress melatonin production. Power down screens at least 30-60 minutes before bed.
Reserve your bed for sleep: The goal is to associate your bed with sleep, not wakefulness and frustration. If you can't fall asleep after about 20 minutes, get out of bed and do a relaxing activity in dim light until you feel sleepy.

Relaxation Techniques to Calm Your Mind and Body

The 4-7-8 Breathing Method: This technique, developed by Dr. Andrew Weil, promotes calmness by focusing on your breathing. You inhale for 4 seconds, hold your breath for 7 seconds, and exhale for 8 seconds. Repeat this cycle a few times.
Progressive Muscle Relaxation (PMR): This method involves tensing and then relaxing different muscle groups throughout the body. It helps release physical tension and promotes a state of tranquility.
Guided Imagery and Meditation: Engaging your imagination with peaceful, serene scenes or following a guided meditation can help distract your mind from racing thoughts. Apps and online videos are readily available for this purpose.

Comparison Table: Natural vs. OTC Sleep Aids

This table summarizes the pros and cons of common sleep aid categories to help you make an informed choice.


Feature	Natural Supplements (e.g., Melatonin, Valerian)	Over-the-Counter (OTC) Medication (e.g., Antihistamines)
Mechanism	Work with the body's natural processes (e.g., melatonin production, GABA receptors).	Block histamine, causing sedation.
Best for	Short-term sleep cycle adjustments (jet lag), managing anxiety-related sleep issues.	Very occasional sleeplessness; can be a temporary solution.
Potential Side Effects	Generally mild, can include dizziness, nausea, headaches.	Next-day grogginess (hangover effect), dizziness, blurred vision.
Tolerance/Dependence	Lower risk of dependence compared to some medications.	Tolerance can develop quickly, becoming less effective over time.
Long-Term Use	Varies by supplement, but many are not intended for long-term use without medical supervision.	Not recommended for long-term use; should be used only occasionally.
Regulation	Not strictly regulated by the FDA, leading to variations in quality.	Ingredients are regulated and approved for use.

Conclusion

For those seeking ways to fall asleep faster, a multi-faceted approach is often the most effective. While natural supplements like melatonin and magnesium, and even certain OTC options, can offer temporary help, they should not replace a solid foundation of healthy sleep habits. Prioritizing good sleep hygiene—including a consistent schedule, a calming pre-bed routine, and a distraction-free bedroom—is crucial for long-term success. Incorporating relaxation techniques like the 4-7-8 breathing method can also significantly improve the time it takes to drift off. For persistent or chronic sleep issues, it is always best to consult a healthcare provider to identify any underlying causes and explore personalized treatment plans, such as Cognitive Behavioral Therapy for Insomnia (CBT-I). For more information on healthy sleep practices, visit the NIH News in Health website.

What to Eat and Drink for Better Sleep

Beyond supplements, certain foods and drinks can support better sleep due to their natural compounds. Tryptophan-rich foods like turkey and cheese, complex carbohydrates, and magnesium-rich items such as spinach and nuts are all potential additions to your nightly routine. Tart cherry juice and chamomile tea are also noted for their sleep-promoting properties. Just remember to avoid large meals and sugary foods close to bedtime, as they can disrupt sleep.

Frequently Asked Questions

Melatonin is a popular and effective option for many, especially those with jet lag or irregular sleep-wake cycles, as it helps regulate the body's natural sleep hormone. Valerian root and magnesium are also commonly used natural supplements, but effectiveness can be subjective.

Over-the-counter sleep aids often contain antihistamines and are generally only recommended for occasional sleeplessness. They can cause next-day grogginess and build tolerance quickly, making them less effective over time.

Yes, diet plays a role. Consuming foods rich in melatonin (like tart cherries) or tryptophan (like turkey and cheese) can promote sleepiness. However, avoid large, heavy, or sugary meals close to bedtime, which can disrupt sleep patterns.

Get out of bed and go to a dimly lit room to do a relaxing activity like reading a book (not on a screen) or listening to calm music. Avoid lying in bed and stressing, as this can worsen the problem.

The military method involves systematically relaxing every muscle in your body, from your face down to your legs, combined with breathing exercises and visualization. The goal is to calm both your body and mind quickly to induce sleep.

Exercising regularly helps with sleep, but timing can be important. For most people, exercising earlier in the day is best, as vigorous activity too close to bedtime can be stimulating. However, some individuals tolerate evening exercise just fine.

Sleep hygiene refers to a person's habits and routines around bedtime. Good practices include sticking to a consistent sleep schedule, creating a dark and cool sleep environment, avoiding screens before bed, and limiting stimulants like caffeine and alcohol.