Waking up at the same time every morning and getting outside for some morning sun can also help keep your natural levels of the hormone regular. “Avoid changing up your bedtime and wake time,” advises Christina Graham, a registered nurse and Noom coach. “Our internal clock craves consistency, so sticking to the same schedule, even on the weekends, is key for supporting consistent sleep.”
Once getting into the groove of this routine, most people will find it a lot easier to both fall asleep quickly and stay asleep through the night. However, if you still feel like you’re missing out on melatonin, the issue could be a psychological one. “It may take the person some time to uncouple the idea of ‘taking a pill’ with sleep,” says Wermter.
In this case, Revée Barbour, N.D., M.S., naturopathic doctor and owner of Dr. Ray, N.D., notes that other forms of natural sleep support can be helpful. (Here are some other nonhormonal supplement options to look into.)
But at the end of the day, Barbour says, the best way to improve your sleep is to get to the root of what’s keeping you awake. Are you eating too close to bedtime? Consuming a lot of caffeine? Stressing too much and not moving enough during the day? These are all habits that will really disrupt your sleep quality but, on the other hand, can dramatically improve your sleep when addressed.