These products do not cure or shorten the length of the common cold and may cause serious side effects. To decrease the risk for serious side effects, carefully follow all dosage directions. Do not use this product to make a child sleepy. Do not give other cough-and-cold medication that might contain the same or similar ingredients (see also Drug Interactions section). Ask the doctor or pharmacist about other ways to relieve cough and cold symptoms (such as drinking enough fluids, using a humidifier or saline nose drops/spray).
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.
We swear, we’re not pulling your leg. Try and remember what you physically feel like when you’re tired: Do your arms go limp? Do your eyes roll back into your head? Now, mimic those physical signs: While lying in bed, think of a weight pressing evenly across your entire body. Okay, that sounds a little scary, but concentrating on the weight will stop other thoughts (e.g. the school lunches you still have to pack for tomorrow) from distracting you. Next thing you know, you’ll find yourself waking up the next day, wondering how the heck you fell asleep so fast.
If you’re American, chances are you aren’t getting enough sleep. A Gallup poll (2005) of Americans past age 50 found only 32% reported getting a good night’s sleep routinely. 56% said they got between 6 and 8 hours a night. The US Dept of Health and Human Services reports that “The odds of being a short sleeper (defined as someone who sleeps less than 6 hours a night) in the United States have increased significantly over the past 30 years.”
How melatonin works: It often surprises people to hear it, but melatonin does not work as a sedative. Melatonin production is triggered by exposure to darkness, and is a powerful bio time regulator. It improves sleep by helping to strengthen the body’s sleep-wake cycles. Stronger sleep-wake cycles translate into a more consistent sleep routine. When your bio clock is in sync, it can help improve your mood, daytime performance, energy levels and your overall health, including immune function, and regulation of metabolism, digestion, and appetite.
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.
So if you're unable to sleep for about a 15- or 20-minute stretch, slip into your bunny slippers and out of the room. Try something relaxing and non-stimulating. Listen to music. Read a book. Even consider cleaning the house or doing the dishes, Olson suggests. A bath might do the trick, according to the National Heart, Lung, and Blood Institute, because sleepiness can brew from the post-bath drop in body temperature. Whatever activity you choose, do it away from bed, and return when you're feeling drowsy.
How much sleep do seniors need? Sometimes you’ll hear that you need less sleep as you get older, but that is incorrect. A 2014 study revealed that seniors actually require similar amounts of sleep as younger adults, as much as 9 hours, although they only get 7.5 hours on average. The issue is that with age, the neurons responsible for regulating our sleep patterns slowly die off. This causes seniors to wake up even if they’re not fully rested, and to suffer from insomnia that makes it difficult to fall asleep in the first place.
Routinely sleeping less than six or seven hours a night demolishes your immune system, more than doubling your risk of cancer. Insufficient sleep is a key lifestyle factor determining whether or not you will develop Alzheimer’s disease. Inadequate sleep—even moderate reductions for just one week—disrupts blood sugar levels so profoundly that you would be classified as pre-diabetic. Short sleeping increases the likelihood of your coronary arteries becoming blocked and brittle, setting you on a path toward cardiovascular disease, stroke, and congestive heart failure. Fitting Charlotte Brontë’s prophetic wisdom that “a ruffled mind makes a restless pillow,” sleep disruption further contributes to all major psychiatric conditions, including depression, anxiety, and suicidality.
The influence of tryptophan on sleep continues to be studied in major sleep laboratories across the nation. While this amino acid is not available as a natural dietary supplement or sleep remedy, you can easily include tryptophan in your diet through food sources such as turkey, cheese, nuts, beans, eggs, and milk. You can also boost serotonin levels in the brain -- helping you to feel calm and sleepy -- by eating foods rich in carbohydrates.
Spicy foods. Can’t get enough sriracha? Save it for lunchtime. One International Journal of Psychophysiology study found that when people who consumed hot condiments (like Tabasco sauce or mustard) before bed took longer to fall asleep and achieved less restful sleep compared to when they skip the stuff. Researchers aren’t totally sure why spicy foods mess with your sleep, but it could be because they raise your body temperature.
If your brain is racing with stressful thoughts, fill it up with up with something a little nicer. "Tell yourself a gentle story — could be a favorite childhood book or movie — and use the same one night after night," says Catherine Darley, ND, of The Institute of Naturopathic Sleep Medicine, Inc. "This is helpful for those people who have an active mind and their thoughts interfere with sleep."
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.
This technique acts like a natural tranquilizer by slowing down your heart rate. According to Dr. Andrew Weil, director of the Arizona Center for Integrative Medicine at the University of Arizona, “Unlike sleep medications, which often lose effectiveness over time, four-seven-eight breathing is subtle at first but gains power with practice.” In other words, the more you do it, the better it works. So, what are you waiting for?
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.
Watch something boring. Just about everything you read about improving sleep advises you to avoid screen time before bed. But the truth is, a lot of people do it anyway. If you’re going to watch TV or your laptop in bed, watch something unexciting. Think a Ken Burns documentary, or an episode of House Hunters. No scary movies, thrillers, or the 11 o’clock news. If it’s likely to get your pulse racing, turn it off. There’s even a website for it — Napflix, which serves up the most snooze-worthy videos on YouTube (think Bonsai tree pruning or tropical fish swimming in an aquarium).