Slowed responses and dulled concentration from lack of sleep don't just affect school or sports performance, though. More than half of teens surveyed reported that they have driven a car while drowsy over the past year and 15% said they drove drowsy at least once a week. The National Highway Safety Traffic Administration estimates that more than 100,000 accidents, 40,000 injuries, and 1,500 people are killed in the U.S. every year in crashes caused by drivers who are simply tired. Young people under the age of 25 are far more likely to be involved in drowsy driving crashes.
Benzodiazepines are the oldest class of sleep medications still commonly in use. Benzodiazepines as a group are thought to have a higher risk of dependence than other insomnia sedative hypnotics and are classified as controlled substances. Primarily used to treat anxiety disorders, benzodiazepines that have been approved to treat insomnia include estazolam (brand name ProSom), flurazepam (Dalmane), quazepam (Doral), temazepam (Restoril), and triazolam (Halcion).
Melatonin is the hormone that controls sleep, so it's no wonder that it naturally induces sleep. Although some experts recommend taking higher doses, studies show that lower doses are more effective. Plus, there's concern that too-high doses could cause toxicity as well as raise the risk of depression or infertility. Take 0.3 to 0.5 milligrams before bed.
Keep precautions in mind. Diphenhydramine and doxylamine aren't recommended for people who have closed-angle glaucoma, asthma, chronic obstructive pulmonary disease, sleep apnea, severe liver disease, digestive system obstruction or urinary retention. In addition, sleep aids pose risks for women who are pregnant or breast-feeding, and might pose risks to people over age 75, including an increased risk of strokes and dementia.
9. A light snack may be sleep-inducing, but a heavy meal too close to bedtime interferes with sleep. Stay away from protein and stick to carbohydrates or dairy products. Milk contains the amino acid L-tryptophan, which has been shown in research to help people go to sleep. So milk and cookies or crackers (without chocolate) may be useful and taste good as well.
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Sleep gives your body a rest and allows it to prepare for the next day. It's like giving your body a mini-vacation. Sleep also gives your brain a chance to sort things out. Scientists aren't exactly sure what kinds of organizing your brain does while you sleep, but they think that sleep might be the time when the brain sorts and stores information, replaces chemicals, and solves problems.
The more overstimulated your brain becomes during the day, the harder it can be slow down and unwind at night. During the day, many of us overstress our brains by constantly interrupting tasks to check our phones, emails, or social media. Try to set aside specific times for these things, and focus on one task at a time. When it comes to getting to sleep at night, your brain won’t be accustomed to seeking fresh stimulation and you’ll be better able to unwind.
Ease anxiety. Sometimes the sleeplessness stems from worry. Your brain is on overdrive, thinking about your bank account and the big meeting tomorrow and your kid's detention. For people who consistently have trouble "quieting the mind" at night, Olson suggests trying "to train your mind to think about those things at more appropriate times of the day." Schedule a time each day – say, between work and dinner – to simply write a sentence or two about what's worrying you and where you stand with that. "Maybe it's as simple as, 'I thought about this today, but I don't have any real solutions right now,'" Olson says. By systematically documenting these worries during the day, ideally, you'll be less likely to fixate on them at night.
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STRESS: When you’re stressed, your flight-or-fight response is active during the night, and your sleep quality is going to be shallow. It’s natural: If you have kids, you are programmed to be able to respond to your environment during the night to make sure you’re not getting eaten by a predator. Parents have this issue when their fight-or-flight response system is overly activated by worrying about their kid, and that worry actually makes their sleep quality worse.
Sleep deprivation for even one or two nights can vastly affect your need for sleep. Unlike many things in life, sleep time is not something that is routinely changed. You can’t get used to a lower amount of sleep just because it fits your schedule. If you try to, it will affect your judgment and reaction time, even if you are not consciously aware of it. But you can’t resist it for long. Sleep deficit can be cured only by getting some sleep.
The science behind the technique explains that when people are stressed or anxious, they tend to under-breathe (breathe shortly and shallowly). By forcing oneself to slow your inhale, you take in more oxygen, force it to affect your bloodstream by holding your breath, and then exhale slowly to release carbon dioxide. "The technique will effectively slow your heart rate and increase oxygen in your bloodstream."
Valerian (Valeriana officinalis) is a herbal home remedy, brewed as a tea or taken as a supplement, that is commonly used to reduce anxiety, improve sleep quality, and act as a sedative. Clinical trials of valerian have had inconsistent results for insomnia. Studies measuring sleep quality have found no difference between people taking valerian and those taking a placebo. However, a sizable number of people in the studies anecdotally reported that their sleep quality improved with valerian.