Researchers from Louisiana State University had seven older adults with insomnia drink eight ounces of Montmorency tart cherry juice twice a day for two weeks, followed by two weeks of no juice, and then two more weeks of drinking a placebo beverage. Compared to the placebo, drinking the cherry juice resulted in an average of 84 more minutes of sleep time each night.
How melatonin helps sleep: Melatonin can shorten the time it takes to fall asleep and increase overall sleep amounts, according to research. It’s been shown to improve quality of sleep and reduce daytime sleepiness and fatigue. Studies also show melatonin may increase REM sleep. It’s during REM sleep that we consolidate and process memory, and prime the regions of the brain associated with learning.
Innovative fibers like Celliant may help you drift off sooner. Used in Amerisleep mattress covers, Celliant is a fabric infused with minerals that absorbs body heat and converts it to infrared waves. It’s been shown to help regulate body temperature (to avoid overheating) and to boost circulation. In one study, people fell asleep 15 minutes faster on a mattress with a Celliant cover.
Well, I think the approach to sleep should be really simple stuff first. I’m not a physician, so I can’t give advice about which medications to take and when, but the consensus among the specialists I spoke to was that you should try to get your sleep stability right first, and make sure that you’re getting consolidated sleep and not waking up all the time.
If you always seem to get a poor night’s sleep, it may be because you’re not following a bedtime ritual. One of the easiest natural sleep remedies: Make it a priority to go to bed and wake up at the same time every day. Introducing nightly habits like reading in bed or listening to music will also help to quiet your brain for the day and prepare it for sleep. Try setting your phone or iPod on a timer and nod off to your favorite soothing melodies. In one Taiwanese study, music helped 60 problem-sleepers fall asleep faster and snooze more soundly. Here are some more relaxation techniques to help you wind down for sleep.
There are many reasons why people have a difficult time staying asleep. The good news is that common problems with sleep are often easily addressed without the use of medication or pharmaceutical sleep aids. There are no guaranteed natural cures for insomnia, but there are effective steps you can take, including natural sleep aids. Ask yourself these questions (and try the simple sleep aid recommendations) if you find yourself waking frequently in the night:
Tryptophan. Tryptophan is a basic amino acid used in the formation of the chemical messenger serotonin, a substance in the brain that helps tell your body to sleep. L-tryptophan is a common byproduct of tryptophan, which the body can change into serotonin. Some studies have shown that L-tryptophan can help people fall asleep faster. Results, however, have been inconsistent.
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It might seem like a good idea to doze off to your favorite sitcom, but research now shows it’s quite the opposite. A recent study in the Journal of Clinical Sleep Medicine found that young adults who watched multiple consecutive episodes of the same television show were 98% more likely to have poor sleep quality and reported experiencing more insomnia symptoms and next-day fatigue than those who didn’t binge-watch. Turns out, binge-watching actually caused them to be more cognitively aroused—exactly how you don’t want your brain to work right before bed. “Turn off the program after one episode and choose shows that won’t stimulate you,” says Dr. Dasgupta.
Even without considering genetics and age, the National Sleep Foundation's 2008 Sleep in America poll found that many adults are apparently not meeting their sleep needs, sleeping an average of only 6 hours and 40 minutes during the week, and about 7.5 hours on the weekends.2 How can you tell if your sleep is adequate and meets your needs? Sleep scientists and physicians have a variety of methods to help determine if you are getting enough sleep.
A smart tip for jetsetters: Pack melatonin supplements, such as Natrol Melatonin Fast Dissolve Tablets. The supplement helps your body better adjust to the new time zone, allowing you to fall asleep come bedtime and avoid jet lag. But the sleep aid isn’t just for jet lag. You can also pop the tablets when you have occasional sleepiness or when your sleep schedule shifts and you need to get your body into sleep mode. It’s recommended that you start with a small 1 mg dose (take it 20 minutes before bedtime). You can slowly increase your dosage, but don’t exceed 10 mg.
You know now that it’s not about the amount of sleep that you get, but the quality of those zzz’s. You can deepen the sleep that you’re already getting with the help of high-tech sleep devices on the market. For a budget buy, a smartphone sleep app like the Sonic Sleep Coach can track your sleep and play audio to cover any disruptive noise. On the higher-end, wearable sleep devices like headbands and rings measure your sleep, and in the case of headbands, increase the number of your slow brain waves. The result? Deeper, more restorative sleep. Learn more about sleep headbands here, and read the Bulletproof review of the OURA Ring sleep tracker.
We need to sleep to think clearly, react quickly, and create memories. In fact, the pathways in the brain that help us learn and remember are very active when we sleep. Skimping on sleep has a price. Cutting back by even 1 hour can make it tough to focus the next day and slow your response time. Studies have shown that when you lack sleep, you are more likely to make bad decisions and take more risks. This can result in poor performance on the job or at school and a greater risk for an accident or car crash.
For years sleep researchers have known that alcohol is the number one sleep aid in the world. If you look back at the results of the 2005 Sleep in America poll, you will find that 11 percent of those polled used alcohol as a sleep aid at least a few nights a week. Another study conducted in the Detroit area showed that 13 percent of those polled had used alcohol as a sleep aid in the past year. However, the reality is alcohol is not the answer to getting better sleep. While alcohol can make you sleepy, it also does the following to detract from sound sleep:
Chamomile tea. Simple, delicious, and effective. Chamomile tea has been used as a relaxation aid for centuries, but it’s more than just a folk remedy. One review found that the stuff acts as a mild sedative, helping to calm the nerves, reduce anxiety, and ease insomnia. And don’t be afraid to make a strong brew. Some experts recommend using two or three tea bags to get the full, sleep-promoting effect.
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.
Whether you’re scrambling to meet the demands of a busy schedule or just finding it hard to sleep at night, getting by on less sleep may seem like the only answer. But even minimal sleep loss can take a substantial toll on your mood, energy, mental sharpness, and ability to handle stress. And over the long-term, chronic sleep loss can wreak havoc on your mental and physical health. By understanding your nightly sleep needs and how to bounce back from sleep loss, you can finally get on a healthy sleep schedule and improve the quality of your waking life.
A very common cause of difficulty sleeping relates to stress and the intrusion of stimulating substances and activities. You may have trouble falling asleep the night before a big test or presentation. In periods of emotional stress, such as after the death of a loved one, you may also have trouble sleeping. This is called acute insomnia. It usually passes when these stressors resolve. Similarly, stimulants such as caffeine and even nicotine can disrupt your sleep.
Directions Adults and children 12 years of age and over: take one tablet 30 minutes before going to bed; take once daily or as directed by a doctor; children under 12 years of age: do not use Adults and children 12 years of age and over: take one tablet 30 minutes before going to bed; take once daily or as directed by a doctor. Children under 12 years of age: do not use. Use: helps to reduce difficulty in falling asleep. — —
“Most sleep problems are related to stress, and dealing with stress is really important," says Frank Lipman, MD. "I usually recommend some type of meditation practice or breathing technique." Spend 20 minutes doing something you enjoy (non-stimulating, of course), take 20 minutes for your hygiene routine, and use the last 20 minutes to employ a relaxation technique that works for you, such as meditation or yoga. (New to meditation? Try these 3 quick meditations absolutely anyone can do.)
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.
Go the drugstore and you’ll see dozens of so-called “natural” sleep supplements. The FDA doesn’t regulate dietary supplements for safety, quality, effectiveness, or even truth in labeling, so it’s up to you to do your due diligence. Although the evidence is mixed, the following supplements have the most research backing them up as insomnia treatments.
Judgments (“I should be asleep”), comparisons (“my BF/GF/roommate is sleeping; why can’t I?”), and catastrophic thinking (“If I don’t get eight hours’ sleep tonight, I’ll mess up that presentation tomorrow, lose my job, and die tired and alone”) don’t do us any good. Make the night easier by accepting it for what it is, letting go of judgments, and being gentle with yourself. The silver lining? You just might get to see a glorious sunrise.
I downloaded this app after reading about it somewhere and it’s pretty impressive. I’ve tried a couple of apps like this before but this one is by far the best and I haven’t even done the upgrade yet, which I’m planning to do. My favorite part of the app is the alarm because it does not blare music at me jarring me out of my sleep which is the #1 reason I don’t use alarms. And for some reason this alarm doesn’t do that to me. The sheer thought of an alarm going off makes me anxious causing me to wake up several times during the night trying to beat it so it doesn’t jar me out of my sleep which to most people sounds rediculous. Lol. But really, who wants to be “alarmed”out of their sleep every day? That said, I know my sleep patterns are erratic and I’ve been trying to do better at getting the appropriate amount of sleep and this app is a great tool to help me determine what activities during the day may be affecting my sleep. Im not, necessarily sleeping longer yet, but after just 3 days I am resting more soundly which helps me get my day off to a better start.
People with insomnia struggle to get a good night's rest and wonder how to sleep better They may be plagued by trouble falling asleep, unwelcome awakenings during the night, or fitful sleep — alone or in combination. They may feel drowsy during the day and yet be unable to nap. Insomnia can leave a person feeling anxious and irritable or forgetful and unable to concentrate.
In moments like these, it's helpful to have a few go-to sleep tips. But keep in mind, this awful situation can be (mostly) avoided if you have better sleep hygiene. "To fall asleep quickly it's important to first have a wind-down routine that you follow at the same time each night," Jamie Logie, a health and wellness coach, tells Bustle. "This lets your body know that sleep is coming and it makes it easier to fall asleep."
How long does a cup of coffee keep you awake? Caffeine stimulates the nervous system. People often consume it to stay alert, but how long do effects last, and how does it impact sleep? This depends on many factors, including the amount of caffeine ingested at once and an individual's metabolism. Learn to estimate how long the effects of caffeine last here. Read now