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.
Now to the more technical details: People who are stressed or anxious are actually chronically under-breathing because stressed people breathe shortly and shallowly, and often even unconsciously hold their breath. By extending your inhale to a count of four, you are forcing yourself to take in more oxygen, allowing the oxygen to affect your bloodstream by holding your breath for seven seconds, and then emitting carbon dioxide from your lungs by exhaling steadily for eight seconds. The technique will effectively slow your heart rate and increase oxygen in your bloodstream, and may even make you feel slightly lightheaded which contributes to the mild sedative-like effect. It will instantly relax your heart, mind, and overall central nervous system because you are controlling the breath versus continuing to breathe short, shallow gasps of air.
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.
“I’m a strong advocate of mindfulness and meditation for relaxation,” says Barone, who recommends shutting off electronics 30 to 60 minutes before bed and sitting quietly, focusing on soft music or deep breathing. “And if someone wakes up in the middle of the night, I tell them to do a 10- to 15-minute session of meditation then, too.” If you’re new to meditation, Barone recommends finding a mobile app, audio program, or online video to guide you through some exercises.
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.
Sleep isn’t merely a time when your body shuts off. While you rest, your brain stays busy, overseeing biological maintenance that keeps your body running in top condition, preparing you for the day ahead. Without enough hours of restorative sleep, you won’t be able to work, learn, create, and communicate at a level even close to your true potential. Regularly skimp on “service” and you’re headed for a major mental and physical breakdown.
Valerian is thought to affect levels of one of the calming neurotransmitters in the body, gamma-aminobutyric acid (GABA). It also relieves muscle spasms and is thought to help alleviate menstrual period pain. Valerian is typically taken an hour before bed. A standard dose is 450 mg. If taken during the day, valerian may result in drowsiness—it is often taken in two to three 300 mg doses with meals.
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.
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.
People should be able to sleep like they’re able to get healthcare. This also means making our work environments more conducive to sleep. For optimum productivity, we need around eight hours of sleep, right? But that doesn’t have to be in one go. Maybe I’ll get a little less than that during the night, and then I’ll take a 20-to-30-minute power nap at midday. There’s a siesta for a reason! New Yorkers oftentimes try to pound through with coffee and whatever, but giving in to your natural circadian rhythm during that afternoon lull might be a good thing. We weren’t made to produce for eight hours straight.
How magnesium works: Magnesium plays a widespread role in the human body, helping regulate and many essential functions. One of magnesium’s most important roles is to enable healthy enzyme function. Magnesium is involved in more than 300 different enzyme-related reactions in the body’s cells. This mineral helps regulate blood pressure, cholesterol and blood sugar, and helps to control the body’s stress response. Getting sufficient magnesium helps the body maintain healthy levels of GABA, a neurotransmitter that promotes sleep, as well as elevating and stabilizing mood.
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.
A 2016 study published in the journal Explore found that college students who inhaled a lavender-scented patch before bed reported better nighttime sleep and more daytime energy, compared to those who inhaled a placebo patch. Studies in other populations, including middle-age women and heart-disease patients, have also suggested that lavender can improve sleep quality.
Even if you’re exhausted, try to stick to within 30 minutes of your normal bedtime. Going to bed hours earlier than usual may throw your body’s normal rhythm out of whack, says Dr. Emsellem. “Sticking to a routine is key to keeping insomnia at bay. While you may hate being locked into a schedule, your brain likes following a pattern.” Likewise, daytime napping, even if you slept poorly the night before, is also a no-no if you’re prone to insomnia.
Each of us has different patterns of high and low states of energy throughout the day. Some people find that exercise in the morning can go a long way toward keeping their energy level consistent during the afternoon. A secret known to those who have become habitual exercisers is that effort creates energy. Don’t wait for energy to come when you are tired; as soon as you begin to feel that afternoon slump, shake it off by moving your body. Try taking a brisk walk after lunch. It may be what you need to keep you awake and alert the rest of the day.
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But with schools continuing to open at ridiculously early times and bosses still mostly unwilling to embrace the science calling for shorter workdays, it's hard to see how most of us are realistically going to either sleep in later or get to bed earlier (especially if, you know, you want to squeeze in fluffy extras like seeing your loved ones, feeding yourself, and enjoying life in the evenings).
You’ve likely been told over and over again that a good night’s rest equals eight hours of sleep. But research shows it’s not the number of hours you sleep that matters the most – it’s the quality of the hours you are getting. The largest sleep study ever conducted on 1.1 million people shows that it’s quality, not quantity, that matters most. The researchers found that participants who slept only six and a half hours a night lived longer than those who slept eight hours. It’s easy to conclude that you’ll live longer if you sleep for six and a half hours a night, but the reality is more complicated. It’s possible that the healthiest people simply need less sleep. And when you’re getting good-quality sleep, you likely need less of it.
Coffee and other caffeine-rich stuff. It might go without saying, but we’re going to say it anyway. Coffee can stay in your system for as long as six hours—which means that even a late afternoon cup could have an impact on your sleep. If you’re aiming to get to bed by 11, avoid coffee and other high-caffeine things like black tea, cola, and dark chocolate after 5pm.
First, we required our natural supplements to be verified by a third party like LabDoor, ConsumerLab, or the U.S. Pharmacopeia (USP). These independent organizations analyze off-the-shelf supplements, verifying that the claims on a product’s label match what’s in the bottle. This ensures accurate dosage and that there are no contaminants or unlisted ingredients in your supplement.
Warming your body up with a hot shower an hour before bed and then stepping into cooler air will cause your body temperature to drop more precipitously. Studies show that this rapid temperature decrease slows your metabolism faster and prepares your body for sleep. “Showers can also be very relaxing, so that helps, too,” says Meltzer. If you shower every night around the same time, making it part of a consistent bedtime routine, you’ll see the most sleep value from it, she adds. “Then your body has an expectation of what’s coming next.”
The research team, led by Floor Kroese, surveyed 177 people on Amazon's Mechanical Turk to assess what bedtime procrastination is and who is likely to do it. They asked participants to rate, on a scale of 1 (almost never) to 5 (almost always) how much the following statements applied to them ("R" items are those that are not typical of bedtime procrastinators):
Insomnia is defined as the inability to fall asleep, remain asleep, or get the amount of sleep an individual needs to wake up feeling rested. Its symptoms include difficulty falling asleep, frequent wake-ups during the night, waking up too early in the morning, daytime sleepiness, difficulty concentrating, and irritability. Insomnia can be acute (lasting one to several nights) or chronic (lasting from a month to years). It’s also the most common sleep complaint among Americans (especially women).
It’s well known that babies fall fast asleep when they’re rocked gently back and forth in a carriage or a mother’s arms. Surprisingly, the same trick works with adults. According to a small preliminary study published in Current Biology, when study participants napped in a hammock-like bed, they fell asleep faster and slept more soundly than when they slept in a regular bed. It seems that the gentle swinging sensation primes brain activity that fosters deep sleep. While you can’t exactly doze off in a hammock every night, try chilling out in a rocking chair before hitting the sheets to mimic the motion and help your body feel sleepy.
Clinical trials have shown that passion flower can reduce anxiety as effectively as the prescribed drug known as benzodiazepine oxazepam. A four-week, double-blind study of patients with generalized anxiety disorder compared passion flower to the common anti-anxiety drug. While the oxazepam worked a little faster, both were the same in terms of effectiveness — however, the passion flower did not cause problems with job performance, such drowsiness while on the job, unlike the oxazepam. (8)
But remember: It's important to talk with your doctors about consistent sleep problems. You should also let them know if you're taking any type of sleep aid, natural or otherwise, to ensure there isn't a potential risk with existing health conditions or other medications you're taking, says clinical sleep educator Terry Cralle, RN. "Like all drugs, natural sleep remedies can have side effects and risks. I think it's good to get information about them and then discuss it with a healthcare provider."
See a Doctor. While lifestyle changes are the first line of treatment for sleeplessness, if you’re still not getting enough rest after improving your bedtime routine and trying a variety of relaxation strategies, a physician may be able to help determine if your sleeplessness is merely a symptom of another health concern, and prescribe appropriate treatment.