Another study found that the mineral helps decrease cortisol, the “stress hormone” that can keep you up at night. Dr. Lipman says he recommends magnesium to insomnia patients because it calms down the nervous system. But because the evidence around magnesium as a sleep aid is sparse, you might consider incorporating more magnesium into your diet rather than spending money on a supplement. It's found in quinoa, almonds, spinach, pumpkin seeds, peanuts, black beans, and brown rice.
Millions of people are using smartphone apps, bedside monitors, and wearable items (including bracelets, smart watches, and headbands) to informally collect and analyze data about their sleep. Smart technology can record sounds and movement during sleep, journal hours slept, and monitor heart beat and respiration. Using a companion app, data from some devices can be synced to a smartphone or tablet, or uploaded to a PC. Other apps and devices make white noise, produce light that stimulates melatonin production, and use gentle vibrations to help us sleep and wake.
If you know me, you’re well aware that I always suggest a natural remedy over a synthetic option, and the reason is pretty clear. In the case of sleeping pills, they typically slow your breathing and may cause you to breath much more shallow than normal. This could be problematic, and even dangerous, for someone with asthma or other lung-related problems like COPD, a chronic obstructive pulmonary disease that makes it hard to breathe. Sleeping pills also commonly have numerous side effects, such as: (17)
The latter portion of this plan is meant to tidy up some of the loose ends, including conditions that can undermine sleep. If the early changes haven't proven to be effective or relevant, it may be because other issues are at play. Ultimately, if your efforts aren't rewarded in the end, it may be useful to speak with a sleep doctor who can provide you the personal assistance you need to overcome any remaining problems. This advice is generally good for all, but carefully crafting it to attend to your individual needs may make it invaluable.
Melatonin. Melatonin is a naturally occurring hormone that increases at night. It is triggered by darkness and its levels remain elevated throughout the night until suppressed by the light of morning. Although melatonin does not appear to be particularly effective for treating most sleep disorders, it can help sleep problems caused by jet lag and shift work. Simple exposure to light at the right time, however, might be just as effective. If you take melatonin, be aware that it can interfere with certain blood pressure and diabetes medications. It’s best to stick with low doses—1 to 3 milligrams for most people—to minimize side effects and next-day drowsiness.
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.
Generally, non-benzodiazepines have fewer drawbacks than benzodiazepines, but that doesn’t make them suitable for everyone. Some may find this type of sleep medication ineffective at helping them sleep, while the long-term effects remain unknown. The U.S. Food and Drug Administration (FDA) recently directed the manufacturers of Ambien and similar sleeping pills to lower the standard dosage due to the serious risk of morning grogginess while driving, especially in women patients. Other side effects include:
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.
Your health care provider may recommend a polysomnogram or other test to diagnose a sleep disorder. A polysomnogram typically involves spending the night at a sleep lab or sleep center. It records your breathing, oxygen levels, eye and limb movements, heart rate, and brain waves throughout the night. Your sleep is also video and audio recorded. The data can help a sleep specialist determine if you are reaching and proceeding properly through the various sleep stages. Results may be used to develop a treatment plan or determine if further tests are needed.
Though I’m not promising or claiming (nor does Weil) that practicing this breathing technique can fight disease or provide clinical benefits, I can tell you one thing: If it affects you like it did me, it will help you fall asleep way faster. Not only is it free, it also works for a number of different instances. In addition to using it to fall asleep in a pinch, you can practice it if you wake up in the middle of the night and find yourself thinking about something you have to do the next day, in order to fall back asleep; if you are nervous before an event (like a wedding, or giving a speech); if you are angry about something and want to calm down. My friend (the bride-to-be who slept like a baby the week before her wedding), who gets nervous to fly, uses it before flights and during if the plane encounters turbulence.
If you suffer from insomnia, try to stick to a routine at bedtime, and go to bed at the same time every day. Avoid caffeine and nicotine before bedtime, and get plenty of exercise during the day. A dark room free of noise may also help-consider buying a “white noise” device if your bedroom is noisy. If you are having trouble falling asleep, try relaxation techniques like breathing exercises, meditation, or yoga.
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:
Ahh, valerian. Relaxing, calming, and downright amazing, if you have trouble sleeping, then get some valerian root. Valerian inhibits the GABA - gamma aminobutryic acid - neurotransmitters that are responsible for sleep. It's this amino acid that dampens nerve activity, causing the brain to become calm and relaxed. Those with insomnia often have reduced GABA levels.
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.
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.
Sleeping well directly affects your mental and physical health and the quality of your waking life. Fall short and it can take a serious toll on your daytime energy, productivity, emotional balance, and even your weight. Yet many of us regularly toss and turn at night, struggling to get the sleep we need. There is a solution. Making simple but important changes to your daytime routine and bedtime habits can have a profound impact on how well you sleep, leaving you feeling mentally sharp, emotionally balanced, and full of energy all day long.
One of the more paradoxical CBT-I methods used to help insomniacs sleep is to restrict their time spent in bed, perhaps even to just six hours of sleep or less to begin with. By keeping patients awake for longer, we build up a strong sleep pressure—a greater abundance of adenosine. Under this heavier weight of sleep pressure, patients fall asleep faster, and achieve a more stable, solid form of sleep across the night. In this way, a patient can regain their psychological confidence in being able to self-generate and sustain healthy, rapid, and sound sleep, night after night: something that has eluded them for months if not years. Upon reestablishing a patient’s confidence in this regard, time in bed is gradually increased.
There’s an epidemic and you’re part of it. The Centers for Disease Control and Prevention reports that Americans are in the middle of a sleep loss epidemic. Nearly eight in 10 Americans say they would feel better and more prepared for the day if they had just one more hour of sleep. Getting that bit of extra sleep may seem impossible to you as you stumble out of bed every morning, but in fact there are secrets to getting more sleep that can add time to your 40 winks.
The amount of sleep that a healthy individual needs is largely determined by two factors: genetics and age. Genetics plays a role in both the amount of sleep a person needs, as well as his or her preference for waking up early (these are the so-called "larks," or morning-type individuals) or staying up late (these are the "owls," or evening-type people). Our internal biological clock, which regulates the cycling of many functions including the sleep/wake cycle, can vary slightly from individual to individual. Although our internal clock is set to approximately 24 hours, if your clock runs faster than 24 hours, you tend to be a "lark" and wake up early; if your clock runs more slowly, you tend to be an "owl" and go to bed later.
Melatonin, like all natural dietary supplements, is unregulated and untested for long-term use in humans. Some people find that melatonin causes grogginess and depression. Others report falling asleep quickly with melatonin only to awaken in the middle of the night. Still, studies show that melatonin appears to be safe with short-term use (three months or less).
The most common reason why you can't sleep is also the most obvious: you are not tired. Your desire to sleep will be greatly diminished if you are trying to sleep at the wrong time. Imagine lying down three hours before your normal bedtime. The chance of you being able to fall right to sleep is pretty slim. This has to do with the circadian rhythm of our bodies. This system helps to coordinate our activities, including our desire for food and sleep, to the external environment. Problems with the timing of sleep may occur in the circadian rhythm sleep disorders, as well as in temporary conditions like jet lag.
Walia suggests progressive muscle relaxation: Working from your toes to your forehead, tightly tense each muscle group for five seconds, and then relax. Visualization is another classic relaxing technique, in which you picture yourself someplace pleasant and calm. And what about the mother of all sleep remedies – counting sheep? Olson views this as a "mental distraction technique," like visualization. With sleep, he says, "the harder you try to get it, often the more elusive it is." So whether you're counting farm animals or picturing yourself in a hammock in Cabo, the idea is the same, Olson says. "You're getting your mind off of 'I can't sleep; I can't sleep; I can't sleep,' and onto something else."
According to one study, exposure to electrical lights between dusk and bedtime might negatively affect our chances at quality sleep. Assuming you don’t want to sit in the dark for hours, find the happy medium by dimming the lights as bedtime draws near. Also consider changing all light bulbs to “soft/warm” varieties with a color temperature less than 3,000 kelvins, all of which can reduce lights’ effects on our nervous systems.
The other benefit of speaking with a healthcare professional is that you can discuss the use of sleeping pills. There are two major classes of prescription medications that can help you sleep: benzodiazepines and nonbenzodiazepines. The list of sleeping pills is long and includes drugs like Ambien, Lunesta, Sonata, Trazodone, Belsomra, and others. These should not be used longer than a few weeks and if insomnia persists, you may want to seek other treatment. In particular, you can ask for a referral to a psychologist who might be able to teach you cognitive behavioral therapy for insomnia (CBTI) techniques.
Did you know your internal body temperature is integral to regulating your biological body clock? When you’re falling asleep, your body temperature drops slightly, which some experts believe actually helps the process along, according to the Harvard Medical School. The National Sleep Foundation recommends a bedroom temperature of 60 to 67 degrees F for the most sleep-friendly conditions.
Sedative-hypnotic medications (benzodiazepines and non-benzodiazepines) can cause severe allergic reaction, facial swelling, memory lapses, hallucinations, suicidal thoughts or actions, and complex sleep-related behaviors like sleep-walking, sleep-driving (driving while not fully awake, with no memory of the event) and sleep-eating (eating in the middle of the night with no recollection, often resulting in weight-gain). If you experience any unusual sleep-related behavior, consult your doctor immediately.
You can practice mantram anywhere, especially as a sleep aid and a natural remedy for insomnia- it is a totally portable technique, requires no training or equipment, and can be used in any circumstance, so long as you don’t practice it while doing something that otherwise requires your undivided attention. Try experimenting with it – choose a word, sound or phrase that is pleasing to you, and repeat it. If your mind wanders, simply focus back on the word. You will be amazed at the results.
While sleep requirements vary slightly from person to person, most healthy adults need between 7 to 9 hours of sleep per night to function at their best. Children and teens need even more. And despite the notion that our sleep needs decrease with age, most older people still need at least 7 hours of sleep. Since older adults often have trouble sleeping this long at night, daytime naps can help fill in the gap.
Sleeping with Fido isn’t so bad, according to a new Mayo Clinic study that found people who had a dog in the bedroom slept better than those who didn’t. But don’t let your pooch crawl under the covers: Participants who snuggled with their pets had poorer sleep quality than those who didn’t. If pet "co-sleeping" sounds like the insomnia cure for you, be sure your furry friend sleeps on the floor or in a pet bed of their own nearby so you both get an undisturbed, restful sleep. (Here are 5 ways to lose weight with your pet—so you can both live longer.)
Having a few drinks before bedtime will increase your NREM sleep (Stages 1 and 2) and reduce your REM sleep. You’ll remember that REM sleep helps you organize and store your memories. Too little REM sleep can be devastating for the brain and body. In addition, REM sleep is the sleep stage where the most calories are burned. And alcohol is filled with empty calories, so drinking is never a good idea when you’re trying to sleep better or lose weight. See more info on REM sleep here.
Eat Foods That Help You Sleep: Tryptophan is a naturally-occurring amino acid that is a precursor to serotonin, which is then converted to melatonin. Eat carbohydrate snacks such as whole grain crackers before bedtime. Also include foods rich in vitamin B6, found in wheat germ, sunflower seeds, and bananas, which enhances the body's conversion of tryptophan. Note that L-tryptophan supplements are not recommended as they have been linked to eosinophilia-myalgia syndrome.
An ultra short episode of sleep is sufficient to promote declarative memory performance. Lahl O, Wispel C, Willigens B. Journal of sleep research, 2008, Apr.;17(1):1365-2869. But try to avoid napping after 3:00 or 4:00pm, as this can make it harder to fall asleep at bedtime. Effects of afternoon "siesta" naps on sleep, alertness, performance, and circadian rhythms in the elderly. Monk TH, Buysse DJ, Carrier J. Sleep, 2002, Feb.;24(6):0161-8105.
The research looked at simple carbs, which are quickly and easily digested. These include things like white rice, white bread and pasta, and potatoes (as well as sugary foods). Interestingly enough though, a Japanese study only found sleep benefits from rice and not from bread or noodles. If you are trying to minimize carbs, it may be most beneficial for your sleep to at least eat a serving for dinner.