Sleep deprivation blows, and many Americans who suffer from it have been resorting to prescription sleeping pills to solve it. The Center for Disease Control and Prevention reported that 9 million Americans use prescription pills in order to get a good night’s sleep. The only issue with this— and it is a big issue— is that these medications have some serious side effects. Rather than pop pills your body doesn’t necessarily need why not take the time to try out some alternatives!

According to the FDA, “”After taking Ambien, you may get up out of bed while not being fully awake and do an activity that you do not know you are doing. The next morning, you may not remember that you did anything during the night.”

For those who don’t want to become a walking zombie every night… here are 5 ways to fall asleep without a prescription:

1. Meditation

Fall-Asleep-Without-PrescriptionNot only is this a solution to falling asleep, it’s absolutely free! It may be hard for those who haven’t mediated in the past, but there are apps that are created to help you get started such as Headspace.

“Mindful meditation” to be specific is said to be effective to help people suffering with sleep problems according to Harvard Medical School on a study they reported. This resulted in people having “less insomnia, fatigue, and depression at the end of six sessions.”

Take a seat, pay attention to your breath and when your attention wanders, return.

2. Melatonin

This hormone is currently already in our bodies produced by the pineal gland. Everyone secretes an amount of melatonin depending on each stage of life that person is biologically. It eventually causes the person to become sleepy by the evening time when most people fall asleep. Taking extra melatonin can help you if you are not producing the right amount but always consult with a doctor before taking this since it can cause thinning of blood when interacted with other pills such as birth control.

3. ASMR Videos

This trendy technique is becoming big on YouTube. ASMR stands for “autonomous sensory meridian response.” Watching and listening to these videos create a tingling, static-like sensation through the scalp and neck. Many people swear by this method, helping them to fall asleep. There are many users who create these videos, but the most popular is by GentleWhispering check one of her videos that has almost reached 4 million views.

4. Magnesium

Another natural supplement to ease sleeping deficiency is magnesium. It contributes to decreasing cortisol, the stress hormone keeping you restless at night founded by a study by the National Center for Biotechnology. Some side effects can be diarrhea, nausea, and other stomach related problems for some people especially if you take it on an empty stomach so this may not be for everyone.

5. Valerian Root

This plant’s root is found in valerian supplements and capsules to be the main ingredient to treating insomnia. The American Journal of Medicine concluded that, “valerian might improve sleep quality without producing side effects.” A good side effect is known to cause an increase in energy.

In addition to aiding people who suffer from falling asleep, is to remove all electronics from their view such as television, computers, and phones or at least keep them off since they definitely are the new distraction for most people in order to fall asleep.