Know how to get more relaxing sleep 

A good night’s sleep just got easier! These fixes restore a melatonin shortfall so you snooze soundly until dawn. Bonus: Melatonin heightens immunity too!

Trouble falling asleep?
Roll your eyes

A 5-cent melatonin tablet helps folks doze off faster and sleep better 90% of the time, British research reveals. Now, scientists have found another melatonin-boosting trick: rolling your eyes at bedtime. “The idea is that this mimics what your eyes do in a deep state of sleep,” says Josh Axe, D.N.M., D.C, C.N.S., something researchers theorize tricks the brain into thinking it’s time to ramp up melatonin production. To do: Close your eyes and move them back and forth horizontally for 1 minute just before sleep.

Toss and turn?
Layer a heavy throw

Weighted blankets are known for helping lull folks to sleep, and a new study reveals just how huge a difference they make. Researchers at the American Academy of Sleep Medicine found that people who

pulled up heavy covers were 26 times more likely to experience a drop in insomnia within four weeks than those who used a regular blanket. “Weighted blankets provide gentle pressure, which increases feelings of safety and relaxation,” says Dr. Axe. Indeed, University of Massachusetts at Amherst scientists say the effect significantly increases melatonin production. Just cozy up under another one of Grandma’s heavy quilts.

Wake up too early?
Have pudding for dessert

An Oxford study found folks who upped their intake of omega-3 fatty acids slept 58 minutes longer per night than those on a placebo. “A shortfall of omega-3s has been linked with lower melatonin levels,” says Dr. Axe. One option: omega-3–rich chia pudding. Just whisk together 1⁄4 cup each of coconut milk and almond milk, 2 Tbs. of chia seeds, 1 tsp. of vanilla and 1 Tbs. of honey. Chill at least 1 hour.