INDIANAPOLIS (WISH) — With 36% of adults reporting insufficient sleep, many are turning to sleep aids, but these solutions may not be as effective as hoped.

Dr. Chen, a sleep expert, discusses the effectiveness of common sleep aids such as melatonin and magnesium, and offers unconventional advice for better sleep.

“If you’re trying to fall asleep and you’re using melatonin, I don’t know if it’ll be too effective,” Chen said. Chen recommends taking small doses of melatonin to help signal the brain when it’s time to sleep.

Magnesium may help with relaxation, especially if a person is deficient, and Chen suggests taking 100 to 200 milligrams.

The viral “sleepy girl mocktail,” which includes tart cherry juice, is noted for its antioxidant benefits rather than its sleep-inducing properties.

Chen offers a surprising sleep aid: lying on the kitchen floor to distract the brain from the frustration of trying to fall asleep.

He advises against exercising three to four hours before bed and eating one to two hours before bed to improve sleep quality. While a nightcap might help you fall asleep, Chen warns that alcohol reduces the quality of sleep. Deep sleep is crucial for brain health, as it helps flush out proteins that can cause dementia.

This story is from a script aired on WISH-TV. This story was formatted for WISHTV.com using AI-assisted tools. Our editorial team reviews and edits all content published to ensure it meets our journalistic standards for accuracy and fairness. Health Spotlight is presented by Community Health Network.

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