SOURCES: Sleep Medicine, Kryger, Meir, et al., Third Edition, 2000. Sleep: "Excessive Daytime Sleepiness and risk of Occupational Injuries in Non-shift Daytime Workers," Vol. no. 3. Sleep: "Dose-response Relationship Between Sleep Duration and Human Psychomotor Vigilance and Subjective Awareness," Vol. 22, No. 2. Sleep: "We Are Chronically Sleep Deprived," Vol. 18 No. 10.
Gaia is a premium option at $0.30 per serving. However the valerian is sourced from the company’s organic farm in North Carolina, and each bottle comes with an ID number that allows you to track the batch and learn more about the source of your supplement on the manufacturer’s website. If you’re conscious about organic products, the price may be worth it, but know that there are cheaper valerian options out there.
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:
But the good news is that you can take steps toward a good night’s sleep that are easy and painless. There are effective natural sleep aids that can help improve the quality and duration of your sleep, and they won’t leave you with all the unwanted side effects of conventional sleep medications. Here are the five most powerful all-natural sleep aids:
Regular exercise will go a long way toward improving your sleep, Cralle says. Finding the perfect time in your day where a workout won’t hinder your sleep is crucial—some people have no problem falling asleep after an evening workout, but others may need to hit the gym first thing in the morning. The key is working out at least several times a week, whether it’s a 10-minute walk, a yoga class, or a sweaty weight-lifting session.
I haven’t seen a study that empirically shows that it’s helpful. There is certainly a false myth that we need eight hours of continuous sleep: I think it’s possible to have your sleep be a little bit broken up and be perfectly healthy—but getting that eight hours is crucially important. The thing is that the placebo effect in some of these polyphasic sleep methods runs really high.
Factors that influence your sleep-wake needs include medical conditions, medications, stress, sleep environment, and what you eat and drink. Perhaps the greatest influence is the exposure to light. Specialized cells in the retinas of your eyes process light and tell the brain whether it is day or night and can advance or delay our sleep-wake cycle. Exposure to light can make it difficult to fall asleep and return to sleep when awakened.
Melatonin supplements are widely recommended for various sleep conditions, but the best evidence is for help with sleep problems caused by shift work or jet lag. Melatonin is a naturally-occurring hormone that regulates the sleep-wake cycle in the brain. It is produced from serotonin when exposure to light decreases at night. It is used in conditions where sleep is disordered due to low levels of melatonin at night such as aging, affective disorders (e.g. depression), delayed sleep-phase disorder, or jet lag.
What happens if you sleep with your eyes open? People sometimes sleep with their eyes open, which is known medically as nocturnal lagophthalmos. Symptoms caused by this condition include redness and blurry vision. Treatment options include eye drops, moisture goggles, or even surgery. It does not usually have serious complications. Learn more about it here. Read now
So I can confidently say this decades-old technique worked for me. Mind you, it didn’t work every night. Some nights during that second week I didn’t get that “release” after my visualization. But as the weeks went on, the trick seemed to work more often than not. And it seemed to work more effectively when I visualized myself in a velvety hammock instead of in a canoe, so it helps to switch up visualizations to see what works best.
Unless certain medical conditions or medications are the cause of your sleeplessness, the most common culprit is anxiety, says Lisa Meltzer, an education scholar for the National Sleep Foundation and associate professor of pediatrics at National Jewish Health in Denver. “If you’re anxious and worried, it’s very difficult to relax and fall asleep,” says Meltzer. “When you’re not sleeping well, you’ll be more anxious and you’ll have a harder time regulating emotion. It feeds on itself.”
TEMPERATURE: This is a big problem, especially if you have a sleep partner. Everyone has different natural body temperatures, and usually men run hotter than women, but it can go either way. That can be a big issue if you have a different body temperature, because then no one’s happy. I wrote this article called “Split blankets, not beds,” where I said that you shouldn’t share the same comforter. Of course it’s nice to share, and I do that at some points, but it’s also important to have different bedding on your bed so you can have that lighter sheet or comforter to try to mitigate differences in body temperature. There’s also something called a chili pad. You put on half of your bed and it’ll dictate the temperature level on your half if you run at a different temperature than your sleep partner.
It actually may be normal to wake up at night. When we find ourselves waking in the night, no matter the cause, we may conclude that something is wrong. If there are no consequences in daytime function, however, this may not be the case. It is normal to wake to roll over, adjust the covers, respond to noise, and maybe even to get up to urinate. (Waking to go to the bathroom is so common as we get older that you would be hard-pressed to call it "abnormal.") Many people get back to sleep easily and are unaffected. The problem begins when our poor sleep compromises our lives. If difficulty falling or staying asleep at night begins to have consequences, there is a motivation to seek the cause.
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).
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.”
Another common anxiety that lurks in the wee-hours of a sleepless night is the mounting awareness that you're not asleep when you should be. Stress and frustration – not typically emotions that welcome relaxation – escalate as you fret about how you need to be up for work in four (or three or two) hours. The experts' suggestion? Get rid of time cues. "No clock watching," Walia says, "That's a big no-no. Turn the clock around."
Sleep stability means pinning your bedtime to the same time every night, even on weekends, and waking up at the same time every morning, even on weekends. The key is to settle into a groove or a cycle that your body understands and responds to. Once you do this, it’s really quite amazing. You’ll sleep better, feel better, have more energy, and worry less.
Your bedroom environment plays a big part in how well you fall and stay asleep. Too many people forget to optimize their sleep environment, and it has a real detrimental effect on their rest, says Cralle. Things to keep in mind: "How old is your mattress, what's the temperature like in your room, and is it really dark at night? We really need that darkness to get the melatonin going," Cralle says.
A study published in Sports Medicine out of France was conducted to help better understand ways to improve the sleep of elite soccer players given their chaotic schedules, late-night games and need for recovery through a good night of sleep. The study found that by consuming carbohydrates — such as honey and whole grain bread — and some forms of protein, especially those that contain serotonin-producing tryptophan like turkey, nuts and seeds, it helped promote restorative sleep. Even tryptophan-filled tart cherry juice, which also contains healing properties like antioxidants, could be a great option. (3)
1. Set up a strict routine involving regular and adequate sleeping times (most adults need about seven or eight hours sleep every night). Allocate a time for sleeping, for example, 11pm to 7am, and don’t use this time for anything else. Avoid daytime naps, or make them short and regular. If you have a bad night, avoid sleeping late, as this makes it more difficult to fall asleep the following night. The sad truth is that good sleep does require some discipline.
The hypothalamus, a peanut-sized structure deep inside the brain, contains groups of nerve cells that act as control centers affecting sleep and arousal. Within the hypothalamus is the suprachiasmatic nucleus (SCN) – clusters of thousands of cells that receive information about light exposure directly from the eyes and control your behavioral rhythm. Some people with damage to the SCN sleep erratically throughout the day because they are not able to match their circadian rhythms with the light-dark cycle. Most blind people maintain some ability to sense light and are able to modify their sleep/wake cycle.
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)
IT'S 4 A.M. THE CLOCK ticks, the moon glows, the dog snores and you just stare. Perhaps you stare into the blackish red of the inside of your eyelids as you lie still and fetal, thinking if you pretend to be sleeping, the real thing will surely come. Or maybe you stare at the paint chips in the ceiling, then the laundry on the floor, then the glowing 4:01 a.m. time, as you turn and shift and stare some more. And you know you shouldn't be staring – you should be sleeping! You should be logging those crucial seven-plus hours of quality sleep each night, and the frustration that you cannot will yourself to achieve that makes this 4:02 a.m. stare session all the more infuriating. And it's hard to fall asleep when you're infuriated.
If you experience frequent insomnia, you’ve probably already tried the basics, like cutting back on caffeine and alcohol. Maybe you’ve also turned to the medications, luxury mattresses and pillows, white-noise machines, and other remedies that make up the $41 billion Americans spent on sleep aids and remedies in 2015, according to a report from BCC Research. But you might be wary, understandably, of relying on drugs.
When figuring out how much sleep you need, it’s important to know your sleep debt as well as your basal sleep need. Many people assume that if they lose an hour of sleep, they just need to get an extra hour of sleep the next night; however, you also have to make up for the extra hour that you were awake and your increased activity during this time. Using your basal sleep need as a foundation, you can determine your sleep debt and adjust it based on how tired you feel or how much extra sleep you think you need.