Melatonin linked to 90% higher risk of heart failure: 7 natural sleep remedies to try instead

In a world of hustle and bustle, where badges like “the one who never sleeps” hold honor, sleep — especially, 7-8 hours of sound sleep — often feels like a luxury. But in real life and wellness literature, it isn’t. Sleep is extremely important for health because it allows your body and brain to repair, restore, and recharge, which is essential for both physical and mental health. And even though it seems like, after a whole day’s work and tiredness, sleep is something that’ll happen to eventually — oftentimes, that’s not the case.

In case you’re one of those, being deprived of sleep due to whatever reason it is, and have been reaching for a nightly sleep aid like Melatonin, thinking it’s harmless and natural, you must take a beat and reconsider your choices.

It’s understandable — melatonin is an over-the-counter sleep aid that helps with insomnia, jet lag, or even disrupted sleep. But recently, a large observational study presented at the American Heart Association’s 2025 Scientific Sessions found that adults with chronic insomnia who used melatonin for a year or more had about a 90% higher risk of developing heart failure over the next five years, compared with others who did not take it. On top of that, users were nearly 3.5 times more likely to be hospitalised for heart failure, and nearly twice as likely to die from any cause during the follow-up period.

While the study does not prove melatonin causes heart disease, it does raise serious questions about relying on it long-term. If not melatonin, then what?

In this guide, let’s find out 7 natural remedies that might not be your quick-fixes like melatonin is, but can help you sleep better in the long run.

Establishing regular bedtime and wake-up times is one of the most effective — yet often overlooked — ways to improve sleep. When your body knows when to go to sleep and when to wake, it can align its internal rhythm (your circadian clock) accordingly. In fact, research highlights that irregular sleep-wake patterns disturb this rhythm and make it harder to fall asleep or wake refreshed.

Sleep tip: Pick a bedtime and wake-time you can commit to 7 days a week (yes, weekends too). Avoid shifting by more than an hour. Over time, your body learns the pattern, and falling asleep becomes easier.

Your environment plays a key role in how well you sleep. According to Johns Hopkins, simple changes — such as lowering room temperature, using blackout curtains, reducing blue light, and keeping distractions out — can meaningfully boost sleep quality.

Practical hacks:

Set your bedroom thermostat to about 65–72°F (18–22°C).

Dim the lights 30–60 minutes before bed and avoid screens, or use the night-mode.

Reserve the bed for sleep — avoid work stuff or electronic devices.

Remove clocks, bright LEDs, or noises.

These adjustments help cue your brain that “this is rest time.”

You can’t come back from a party with loud music and ask your brain to go to sleep! Transitioning from busy daytime to restful night requires a visible shift. A calming pre-bedtime routine signals the brain that sleep time is approaching. Experts recommend at least 30 minutes of low-stimulus activity like reading (paper book), light stretching, deep breathing, or a warm bath.

For example: Sip a cup of chamomile tea, dim the lights, spend five minutes doing slow stretching, and turn off screens. The slower, the less intense the activities, the easier for the brain to relax.

What you consume in the hours before bed — and during the day — can influence your sleep. For example, warm milk contains tryptophan (linked to serotonin and melatonin production), while chamomile tea has flavonoids (like apigenin) that may bind to calming brain receptors.

So, instead of heavy, oily, greasy food, focus on a light evening snack that includes tryptophan-rich food (e.g., turkey, yoghurt) and some carbs. As for beverages, pick chamomile tea or tart cherry juice to drink. Avoid heavy meals, caffeine, and alcohol close to bedtime — these disrupt sleep structure.

Physical activity is strongly linked with better sleep quality — but the timing matters a great deal. Research shows moderate aerobic activity boosts deep (“slow-wave”) sleep when done earlier in the day. However, please note, doing strenuous exercise too close to bedtime may backfire.

Here’s what to aim for, for a sound sleep:

30 minutes of moderate exercise (e.g., brisk walk, light jog) most days.

Finish intense workouts at least 2–3 hours before bed.

If you can’t do formal exercise, even a 10-15 minute walk after dinner helps.

Racing thoughts, anxiety, and stress are major barriers to falling asleep and staying asleep. Natural approaches like mindfulness meditation, breathing exercises, and gentle yoga help lower the stress hormone cortisol and make the mind more receptive to rest.

You may try this before bed:

4-7-8 breathing (inhale for 4 secs, hold 7, exhale 8) for 2-3 minutes.

Write a “worry list” 20 minutes before bed to clear the mind.

Use a short guided meditation app (5-10 minutes).

These shifts give your nervous system the cue that it’s time to wind down.

Your brain’s sleep-wake chemistry is influenced by light exposure, nutrition, and certain botanical aids. While the morning light helps regulate melatonin release, herbs like chamomile and lavender show calming effects, and dietary magnesium has been proven to support muscle and neural relaxation.

For a good night's sleep, some habits might be good to adopt:

Getting at least 10-15 minutes of bright natural light within an hour of waking.

Dimming the lights in the evening to reduce melatonin suppression.

Placing a lavender plant near your bed or using a diffuser, as linalool in lavender has a calming effect.

Eating magnesium-rich foods (like leafy greens, almonds) and considering herbal teas like chamomile for the ritual and mild calming effect.