Insomnia usually becomes a problem if it occurs on most nights and causes distress or daytime effects such as fatigue, poor concentration, and irritability. It predisposes to mental disorders such as depression, anxiety disorders, and psychotic disorders; to physical problems such as infections, high blood pressure, obesity, and diabetes; and to motoring and other accidents. The relationship between insomnia and psychological symptoms is far from simple, as insomnia can both cause, and be caused by, depression, anxiety, and stress, opening up a vicious circle.

On the other hand, if you find you're waking up too early in the morning or have advanced sleep-phase syndrome, you may need more light late afternoon and could try taking a walk outdoors or light therapy for two to three hours in the evening. Home light therapy units are available and may be recommended by your doctor or sleep specialist to use in conjunction with your sleep therapy.

When we can't sleep, we become more focused on it. Panicked by our lack of shut-eye, we make constant changes to improve the situation - whether that's going to bed earlier, having longer lie-ins, or watching TV in bed. Consequently, we spend less time actually sleeping in the bedroom. The result? The connection between bed and sleep becomes weak, and we effectively un-learn how to sleep.
So soak up as much natural light as you can, even those last few minutes of blue light after the sun has gone down. And then avoid wandering around in bright artificial light as much as possible. And if you happen to get up in the middle of the night to go to the bathroom, whatever you do, don’t turn on those bright LED lights, because that will make it much harder to fall back asleep.
The best way to find out if you are getting enough sleep is to note the time when you go to bed and when you wake up. If you don’t have trouble falling asleep, you can assume it takes about 15 to 20 minutes for you to fall asleep. Add those 20 minutes to the time you went to bed, and then subtract from the time you wake up. Is it somewhere within the recommended range of 7-9 hours?
You know what happens when you don’t sleep well: You feel sluggish in the daytime, and your concentration suffers. Poor or insufficient sleep has been linked to other problems, too, such as declined immune function and an increased risk of diabetes and high blood pressure. In your struggle to find out how to sleep better at night naturally, you’re willing to try just about anything.
Good sleep hygiene can have a tremendous impact upon getting better sleep. You should wake-up feeling refreshed and alert, and you should generally not feel sleepy during the day. If this is not the case, poor sleep hygiene may be the culprit, but it is very important to consider that you may have an unrecognized sleep disorder. Many, many sleep disorders go unrecognized for years, leading to unnecessary suffering, poor quality of life, accidents, and great expense. Since it is clear how critical sound sleep is to your health and well-being, if you are not sleeping well, see your doctor or a sleep specialist.
For those with insomnia, a calm, relaxing sleep environment is imperative for uninterrupted slumber. Perhaps one of the most effective natural sleep remedies is removing digital clocks and other electronics that glow, such as cell phones and laptops; even if you don’t wake up in the middle of the night, the pings from your cell phone or email can disrupt your sleep cycle. Go even further by making sure your shades are tightly drawn against any outdoor lights. For maximum comfort, the National Sleep Foundation recommends a room temperature between 60 and 67 degrees. Make sure your room is the best environment for deep sleep by stealing these things the bedrooms of all good sleepers have in common.
Set a regular bedtime. Going to bed at the same time each night signals to your body that it's time to sleep. Waking up at the same time every day also can help establish sleep patterns. So try to stick as closely as you can to your sleep schedule, even on weekends. Try not to go to sleep more than an hour later or wake up more than 2 to 3 hours later than you do during the week.
The FDA has not approved antidepressants for the treatment of insomnia, nor has their use been proven effective in treating sleeplessness. However, some antidepressants are prescribed off-label due to their sedating effects. As with all depression medication, there is a small but significant risk of suicidal thoughts or worsening of depression, particularly in children and adolescents.
Uncomfortable bedding has been linked to poorer sleep quality, while a comfortable mattress can up the chances of a satisfying snooze—we swear by our Casper mattress. Effect of prescribed sleep surfaces on back pain and sleep quality in patients diagnosed with low back and shoulder pain. Jacobson BH, Boolani A, Dunklee G. Applied ergonomics, 2010, Jun.;42(1):1872-9126.
We know we told you to put away your phone before bed but, for this, we’ll make an exception. Try to drown out the noise of your fighting neighbours and their barking dog with an app like Sleep Genius ($6 on iTunes). Its underlying technology has been tested and used by NASA to help astronauts fall asleep. We say: If it’s good enough for the space program, it’s good enough for us.
The promise is in the name, and so far I haven’t been disappointed. I’ve tried every app like this one that I could find on the App Store, and this is by far “the best bank for its buck” I’m sure you could find one that has more features, but for a monthly subscription. It does what it promises and wakes me up when I’m already close to waking, and it’s gotten me to work on time every day that I’ve used it. I feel significantly better on mornings when I use Sleep Better than on mornings when I don’t. Great app. The only thing I wish they’d change is more comprehensive sleep statistics and information. I don’t know what some of their charts mean. For instance, how do they calculate my sleep efficiency? To me, 96% sleep efficiency should mean that I wake up feeling peppy and walking on sunshine. While I have woken up feeling much better most nights, there have been one or two mornings when I woke up feeling groggy because I’d only allowed myself five hours of sleep (not the app’s fault) and it still said I had 96-98% sleep efficiency. That doesn’t make sense to me unless they just mean out of the little sleep I happened to get that night. Overall, a great app, and I highly recommend it.
Tossing and turning all night never feels good—and most Americans are all too familiar with it. An estimated 164 million people struggle with sleep at least once a week, according to a 2016 survey from Consumer Reports. Insomnia can do worse than just tire you out the next day. If you're suffering from chronic lack of sleep, it can take a toll on your overall health.
Many medications can interfere with sleep and turn into sleep aids that actually cause insomnia, including beta-blockers, thyroid medication, decongestants, medications containing caffeine, and certain antidepressants. If you’re having trouble sleeping, talk to your doctor about changing dosages or medications. Now, find out the 8 little changes you can make to sleep better in just one day.
You've followed the usual tips for getting enough sleep — sleeping on a regular schedule, avoiding caffeine and daytime naps, exercising regularly, avoiding lighted screens before bed, and managing stress. Still, it's been weeks and a good night's sleep remains elusive. Is it time for an over-the-counter sleep aid? Here's what you need to know if you're considering medication to help you sleep.
Before setting off on this path of personal improvement, you should candidly assess your level of commitment. Are you willing to make some hard choices? Is it a good time in your life to focus on your sleep and set necessary boundaries? Can you see this process through to its end? If your life is in an uproar, now may not be the perfect opportunity to focus on your sleep. But if you're ready and willing to improve your sleep, there is no better time than the present to make some changes.
Medicate with caution. Whether prescription or over-the-counter, Walia and Olson do not recommend drugs as a first choice for relieving sleeplessness. Ideally, the tips above and improved sleep hygiene should do the trick. But, should you choose a sleep aid, Olson reminds people that, of course, they make you sleepy. This grogginess is great at 11 p.m., but not at 7 a.m. – when you have to drive a car.
One of the key strategies that sleep specialists employ to help patients overcome behaviors that contribute to chronic insomnia is stimulus control therapy. This approach includes tactics such as removing yourself from the bedroom if you can’t fall asleep and not watching television or surfing the internet while you’re in bed. Instead of staring at the clock, get up and do a boring. Only return to bed when you’re sleepy.
Valerian is an herbal extract. It is one of the leading natural supplements for managing anxiety and insomnia. But according to the Natural Medicines Comprehensive Data Base there is not enough proof to say that it is effective in treating insomnia. Some limited findings show that valerian may reduce the time needed to fall asleep and may improve sleep quality. Unlike the benzodiazepines, most people feel no morning grogginess after taking valerian. Other findings were not as promising. They showed that when compared to a placebo, valerian didn't relieve anxiety or insomnia any better than the placebo.
Herbal teas like chamomile and valerian act as a mild sedative. They relax the body and make you feel like your eyes are too heavy to keep open. Of all the herbal teas, I recommend the Celestial Extra Sleepy Time Tea. Not to throw a product placement out there, but this stuff works. It contains pretty much everything that contributes to sleep - chamomile, tilia estrella, and valerian. The combination in this is like a slumber guarantee.
Physical and chemical changes associated with injury and aging: The “internal clock” in the brain controls when people sleep and wake every day. For individuals who have a disability associated with a brain injury or ongoing nervous system lesions like multiple sclerosis, their brain may be less able to tell the body to fall asleep or wake up. Injuries to the brain can also affect the chemicals in our body that help us to sleep, and brain mechanisms for starting and stopping sleep. 
If you often find yourself having trouble falling sleep, you’re not alone. The American Sleep Association (ASA) says that 50 million to 70 million U.S. adults have a sleep disorder. Among that group, insomnia is the most common. The ASA says that 30% of adults have reported short-term, insomnia-like symptoms, and 10% of American adults deal with chronic insomnia.
Now that you know how much sleep you need—and if you've allowed your body to pay back your sleep debt and "find" its natural sleep patterns and duration—you are probably also feeling a lot better, sharper, happier, and healthier. This is how it feels to be well rested. The next step is to make sure that you continue to make sleep a priority and find ways to protect your sleep time.
For those that are looking to get a good night's rest or ease their insomnia the natural way without the use of sleep medications, there are certain plants and foods that can help out. As someone who has tried pretty much anything and everything other than taking sleeping pills, I can tell you that these natural sleep remedies do make a difference.
5. If sleep doesn’t come, don’t become anxious or annoyed and try to force yourself to sleep. The more aggravated you become, the less likely you are to fall asleep. Instead, try to clear your mind and relax. For example, I find that making myself feel grateful for something soon sends me off to sleep. Alternatively, get up and do something relaxing and enjoyable for about half an hour before giving it another go. Don't worry too much about losing sleep: lying in bed with your eyes closed can provide some of the restorative benefits of sleep.
Everyone dreams.  You spend about 2 hours each night dreaming but may not remember most of your dreams.  Its exact purpose isn’t known, but dreaming may help you process your emotions.  Events from the day often invade your thoughts during sleep, and people suffering from stress or anxiety are more likely to have frightening dreams.  Dreams can be experienced in all stages of sleep but usually are most vivid in REM sleep.  Some people dream in color, while others only recall dreams in black and white.
Tossing and turning all night never feels good—and most Americans are all too familiar with it. An estimated 164 million people struggle with sleep at least once a week, according to a 2016 survey from Consumer Reports. Insomnia can do worse than just tire you out the next day. If you're suffering from chronic lack of sleep, it can take a toll on your overall health.
I know what you are thinking: Is he serious? How can stopping my caffeine intake at 2:00 p.m. help me sleep better? It’s simple! Caffeine has what’s called a “half-life” of about 8 hours, which means that its level is reduced, but still somewhat effective in your system after this time. Caffeine is a stimulant, and it will prevent you from either falling asleep or having good quality sleep.
Although it's common to have the occasional sleepless night, insomnia is the inability to sleep or excessive wakening in the night that impairs daily functioning. Of natural remedies, three have been shown to be useful, and others have some preliminary but inconclusive evidence. Since chronic lack of sleep may be linked to a number of health problems (such as diabetes, high blood pressure, and depression), it's important to consult your physician and avoid self-treating with alternative medicine. Here are 14 natural remedies to consider:
Although it's common to have the occasional sleepless night, insomnia is the inability to sleep or excessive wakening in the night that impairs daily functioning. Of natural remedies, three have been shown to be useful, and others have some preliminary but inconclusive evidence. Since chronic lack of sleep may be linked to a number of health problems (such as diabetes, high blood pressure, and depression), it's important to consult your physician and avoid self-treating with alternative medicine. Here are 14 natural remedies to consider:

There is usually no particular biological or health reason to worry about sleeping less or more than other people. Your spouse might get mad at you if you sleep too much and you might get into hot water if you nap on the job, but most people have no reason to worry about going outside the norms when it comes to sleep duration. You might think sleeping too much is a problem, that excessive sleep is a waste of time, and indeed hypersomnia is recognized as a clinical condition. But not all long sleepers can be classified as hypersomniac and in any cases, there is nothing doctors can do for hypersomnia except prescribe stimulants. So it may not be worth worrying about.
Give yourself some dedicated wind-down time. It doesn’t have to be a full hour or an elaborate routine, but try to spend at least 20 to 30 minutes doing something that relaxes you before you try to fall asleep. That could be taking a warm bath or shower, changing into comfy pajamas and sipping a cup of chamomile tea. Or something completely different — so long as it’s relaxing to you.
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