5 Holistic Ways To Fall Asleep Faster


If you’ve been having trouble sleeping, you’re not alone! With all that’s going on, it’s natural to feel frustration, worry & other emotions as bedtime approaches. Here are my top 5 holistic ways to fall asleep faster.

Melatonin Spray

Works like a charm to help you fall asleep naturally. Melatonin is a hormone that helps regulate your internal clock. High relative levels of melatonin signal your body it’s time to sleep, so you doze off.

This is my go-to melatonin spray – I usually keep it in my travel bag for trans-atlantic flights, but now it’s by my bedside for nights I find myself staring at the ceiling.

End Screen Time Early

Blue light emitted from our screens suppresses melatonin and can keep us awake. Step away from the electronics at least 2 hours before bed. (Easier said then done, I know)

Blue-Light Blocking Glasses

Honestly, I find it hard to pry myself away from the phone/computer sometimes (fun stuff only – def not the news), so I wear blue light blocking glasses (about $30).

blue light blocking glasses


Pour a few drops of lavender or chamomile essential oil on your pillow or diffuse it before bed.

Avoid Eating Late

Ideally, finish dinner 4 hours before bed time, or at least 2, so you have some time to digest before laying down.
What other ways work for you to improve sleep? Let me know in the comments below.

Download Real Food Remedies

Sign up for my weekly newsletter to get the latest recipes, articles, & podcasts delivered to your inbox.

Plus, you’ll receive Real Food Remedies right away, a guide to the top foods & recipes to help you slim down, banish digestive issues, reverse acne, & feel more energized.
  • This field is for validation purposes and should be left unchanged.
Hi, I’m Maria and I’m an Integrative Nutrition Health Coach.

I help busy women lose weight or clear up their acne by developing healthier eating habits, based on a plant-based paleo diet.

Healthy by Marlowe Meal Plan
Wellness Shop

Real Food Remedies

Discover how to increase your energy, slim down, improve digestion, and clear up acne through delicious recipes.

  • This field is for validation purposes and should be left unchanged.

Follow Along @Mariamarlowe