According to a 2011 study published in the Journal of Neuroscience, salt can help lower cortisol levels and balance blood sugar levels, which is what you want at night for restful sleep. Natural sugars can help by elevating insulin slightly, which helps lower cortisol (this is one of the reasons my doctor suggests consuming carbohydrates at night and not in the morning if you are trying to balance hormones).
Many medications can interfere with sleep and turn into sleep aids that actually cause insomnia, including beta-blockers, thyroid medication, decongestants, medications containing caffeine, and certain antidepressants. If you’re having trouble sleeping, talk to your doctor about changing dosages or medications. Now, find out the 8 little changes you can make to sleep better in just one day.
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
“Magnesium is my go-to recommendation for patients experiencing trouble sleeping,” says Dr. Goldstein. “It’s nature’s relaxer.” Magnesium plays an important role in helping to balance blood sugar and hormones; an imbalance in either could be affecting your sleep. By supplementing magnesium, “you’re replenishing a mineral that basically everyone needs, as well as helping to literally relax the body.” Before reaching for a traditional sleep aid, try starting off with magnesium to see if it makes a difference.

As an insomniac, I get it. Good nights of natural sleep are few and far between. You take any amount of shut eye you can get, whether its restful sleep or not. Unfortunately, for those of us who can't fall asleep or stay asleep with a disjointed sleep pattern, the effects turn into a real nightmare. Sleep deprivation not only leaves you feeling out of sorts the next day, but it can lead to a host of unhealthy side effects. The last thing you need to worry about when you can't sleep is how your lack of sleep is effecting your health. That's where natural sleep aids come in.
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.
Created by Carpenter Co., SleepBetter is here to help with one of the biggest problems facing individuals today: lack of sleep. Diet, exercise and sleep are the cornerstones of good health, and sleep is the easiest to fix. Let us help you! We provide sleep tips and advice through our hundreds of articles, and foster discussion on SleepBetter.org, Facebook, Twitter, and Instagram.  Using these tools, we hope to give others the information they need to make a choice to sleep better.  If you have a question about sleep, just ask and we’ll try to help with an answer as part of our Ask SleepBetter feature.
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.

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.
Similarly, if you’re having sleep troubles, limit your cell phone use around bedtime. One study found that people who spent more time on smartphones, especially close to bedtime, were more likely to have shorter sleep duration, poorer sleep quality and take longer to fall asleep (PLoS One, Nov. 9, 2016). So, turn off your cell phone, computer and television at least an hour before bedtime. (See the chart for other behavioral changes you can make to improve your sleep.)
Gallup has reported that over the past 50 years, we’re sleeping a whole hour less per night than we did in the 1950s. That’s a lot. A lot of that has to do with having TV on all the time, and mobile phones are taking it to the next level. But I think the biggest issue right now is the lack of work/life balance. I mean, I’m an entrepreneur, so I feel like I’m basically always “on”. A lot of people have jobs where they’re getting emails all hours the night, and there’s no longer a nine-to-five schedule.
“This is number one—most of us have this reflex where our cellphone has to be within arm's length, even when we go to bed," says Raj Dasgupta, MD, sleep expert and assistant professor of clinical medicine at Keck School of Medicine of University of Southern California. "We need to break that habit.” Studies have shown that the blue light generated by electronic devices can delay the onset of sleep. (Here's how spending just one extra minute on your phone before bed can rob you of 60 minutes of sleep.) Turn your phone on silent and keep it on a dresser or far end of the bedside table so you’re not tempted to text, check one last email, or get lost in social media.
What you’re eating and drinking and when you’re enjoying it affects your sleep. Try to finish eating 2 to 3 hours before bedtime so your whole system is ready to relax. Drink alcohol in the early evening instead of right before bed so your body has time to digest it before you hit the sack. Make caffeine a morning-only drink and stick to other beverages in the afternoon and evening. Caffeine stays in your system longer than you might think and can disrupt your sleep.
Championed by best-selling author Dr. Andrew Weil—and various wellness bloggers, the “4-7-8” breathing technique is purported to help you fall asleep in under a minute. The method is said to relax you by increasing the amount of oxygen in your blood stream, slowing your heart rate, and releasing more carbon dioxide from the lungs. According to DrWeil.com, here’s how you do it:
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.
According to a 2011 study published in the Journal of Neuroscience, salt can help lower cortisol levels and balance blood sugar levels, which is what you want at night for restful sleep. Natural sugars can help by elevating insulin slightly, which helps lower cortisol (this is one of the reasons my doctor suggests consuming carbohydrates at night and not in the morning if you are trying to balance hormones).
Science says, we’re supposed to get sleepy when the sun sets, but since we spend most of our nights indoors basking in the glow of our cell phones and tablets, our brains still think it’s daytime and refuse to shut down. So, here’s what you do: Put the gadgets away and watch the sunset. It being winter and all, that can be difficult. Philips’ Wake-Up Light ($180 at Amazon) offers the ability to fake it. Simply, set it to sunset simulation mode; it will gradually decrease light and sound (on your timeline) to help prepare your body for rest.
Worry Earlier in the Day. When your mind is racing with concerns while you’re trying to fall asleep, that can make it nearly impossible to drift off. Instead, dedicate 15 minutes during the day to process these thoughts. Writing a to-do list or thinking about solutions can be a healthy way to deal with stress and prevent it from interfering with sleep later.
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. 
Are you physically uncomfortable? A too soft or too firm mattress, an uncomfortable pillow, or an older, worn-out bed can all impede a good night’s sleep. Check your mattress for signs of wear at least twice a year, and consider new pillows. You may also want to see an osteopathic physician who specializes in osteopathic manipulative therapy. A session or two of this safe and effective sleep aid treatment can be life-changing.

They’re placed under a category called sedative hypnotics and include benzodiazepines and barbiturates. You’ve probably heard of the benzodiazepines, or psychotropic drugs, called Xanax, Valium, Ativan and Librium, which are also known as common anti-anxiety medications. Because they can induce drowsiness, they can help people sleep, but these drugs can be addictive too — and that’s not a good thing.


Melatonin supplements may improve sleep quality and morning alertness in older adults with insomnia. Timed-release melatonin is used to treat primary insomnia in people over age 55 in the European Union and elsewhere. In most studies on melatonin for insomnia in older adults, melatonin was taken up to two hours before bedtime for up to 13 weeks. The timing is important—when melatonin is taken in the morning, it delays circadian rhythms but advances them when taken in the afternoon or early evening.
Sleep issues can often be traced back to an underlying issue. When we asked Dr. Breus for his first choice in treating sleep issues, he told us, “It’s never a pill. I would want to know the root cause. There could be an anxiety component where cognitive behavioral therapy could be helpful.” If you face sleeplessness regularly, it’s well worth speaking to your doctor about underlying causes.

Created by Carpenter Co., SleepBetter is here to help with one of the biggest problems facing individuals today: lack of sleep. Diet, exercise and sleep are the cornerstones of good health, and sleep is the easiest to fix. Let us help you! We provide sleep tips and advice through our hundreds of articles, and foster discussion on SleepBetter.org, Facebook, Twitter, and Instagram.  Using these tools, we hope to give others the information they need to make a choice to sleep better.  If you have a question about sleep, just ask and we’ll try to help with an answer as part of our Ask SleepBetter feature.
Of all the sleep tips you could ever read or hear about, the most important one is to stick to one sleep schedule—every day. This means going to bed and waking up at the same time each day. When sleep has a regular rhythm, your biological clock will be in sync and all of your other bodily functions will go smoother, including your sleep. You are probably squirming as you read this tip, thinking about your own sleep issues and how you have anything but a regular sleep routine.

Tossing and turning all night never feels good—and most Americans are all too familiar with it. An estimated 164 million people struggle with sleep at least once a week, according to a 2016 survey from Consumer Reports. Insomnia can do worse than just tire you out the next day. If you're suffering from chronic lack of sleep, it can take a toll on your overall health.
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.
Trouble sleeping is often a symptom of another disease or condition, such as depression, chronic pain, medications, or stress, which might explain why it’s so common. Longitudinal course and impact of insomnia symptoms in adolescents with and without chronic pain. Palermo TM, Law E, Churchill SS. The journal of pain : official journal of the American Pain Society, 2012, Sep.;13(11):1528-8447.
Cherries. They’re the only edible source of the sleep hormone melatonin, so consider having a bowlful for dessert. If they’re not in season, opt for thawed frozen cherries or a glass of tart cherry juice. Drinking two glasses daily helped people with insomnia sleep for 90 more minutes, found one study published in the Journal of the Federation of American Societies for Experimental Biology.
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. 
However, if you’re increasing your sleep debt over a longer period of time- say, if you’ve just had a child and aren’t able to get a full eight hours every night- you can’t easily make it up over just a few nights. In cases like these, it may take a few weeks to really fill your sleep debt. Your best bet is to plan a vacation or stay-cation with a light schedule and no obligations, and then turn off your alarm clock and go to bed and wake up when it feels natural. This will “reset” your sleep system so that while you may be sleeping 12 hours a night at the beginning, you’ll eventually settle back in to the amount that is your basal sleep need.
During deep sleep, you get these long-burst brainwaves that are called delta waves, but during REM, your brainwaves are actually functioning very similarly to waking life. Your body is also paralyzed during REM—it’s a very noticeable physiological difference. You also lose thermo-regulation, meaning if it’s hot in your environment, your body gets hot, kind of like you’re a chameleon.
They’re placed under a category called sedative hypnotics and include benzodiazepines and barbiturates. You’ve probably heard of the benzodiazepines, or psychotropic drugs, called Xanax, Valium, Ativan and Librium, which are also known as common anti-anxiety medications. Because they can induce drowsiness, they can help people sleep, but these drugs can be addictive too — and that’s not a good thing.
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.
The National Sleep Foundation reports that insomnia is common among those who are depressed and notes that people with insomnia have a much higher risk of becoming depressed. (11) Research from the Department of Psychology at the University of North Texas shows that depression may affect many aspects of sleep, from getting to sleep to staying asleep. By treating depression using St. John’s wort, you may be able to find that restful sleep your body and mind longs for. (12)

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.

According to Ana, the ideal temperature is somewhere between 18-21°C but this can vary depending on sex, age and any existing medical conditions (people with underactive thyroids or bad circulation for example, tend to be colder). Work out your happy temperature (that includes pyjamas too – avoid fabrics that irritate, or cause you to overheat) and stick to it.

Exercising in the morning may help you sleep better than working out in the afternoon or evening. In an unpublished study presented at the 58th meeting of the American College of Sports Medicine, researchers at Appalachian State University in Boone, North Carolina, found that people spent 85 percent more time in light sleep and 75 percent more time in deep sleep when they worked out at 7 a.m. compared with working out later in the day. The authors aren’t sure why, but they believe early-bird workouts affect levels of stress hormones in a way that leads to better sleep quality later on. More research is needed to confirm these finding.

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Cough-and-cold products have not been shown to be safe or effective in children younger than 6 years. Therefore, do not use this product to treat cold symptoms in children younger than 6 years unless specifically directed by the doctor. Some products (such as long-acting tablets/capsules) are not recommended for use in children younger than 12 years. Ask your doctor or pharmacist for more details about using your product safely.
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How valerian and hops help sleep: You can use valerian and hops separately to treat sleep problems. Valerian has been shown to help people fall asleep more quickly, reduce restless sleep, increase sleep amounts, and improve symptoms of insomnia. Research also shows valerian is effective in treating sleep problems linked to menopause. Hops itself can increase sleep time. Studies show these herbal supplements pair well together: according to research, hops may be more effective for sleep when in combination with valerian.

The word meditation might make you think of spiritual mumbo jumbo, but brain training techniques can be incredibly powerful for helping you drift off. Calm features a series of guided meditation sessions lasting up to 30 minutes that can help you clear your mind at night before you sleep. Other 'mindfulness' apps to look at include Headspace and Buddhify.

I downloaded this app after reading about it somewhere and it’s pretty impressive. I’ve tried a couple of apps like this before but this one is by far the best and I haven’t even done the upgrade yet, which I’m planning to do. My favorite part of the app is the alarm because it does not blare music at me jarring me out of my sleep which is the #1 reason I don’t use alarms. And for some reason this alarm doesn’t do that to me. The sheer thought of an alarm going off makes me anxious causing me to wake up several times during the night trying to beat it so it doesn’t jar me out of my sleep which to most people sounds rediculous. Lol. But really, who wants to be “alarmed”out of their sleep every day? That said, I know my sleep patterns are erratic and I’ve been trying to do better at getting the appropriate amount of sleep and this app is a great tool to help me determine what activities during the day may be affecting my sleep. Im not, necessarily sleeping longer yet, but after just 3 days I am resting more soundly which helps me get my day off to a better start.


Unfortunately, a person can't just accumulate sleep deprivation and then log many hours of sleep to make up for it (although paying back "sleep debt" is always a good idea if you're sleep deprived). The best sleep habits are consistent, healthy routines that allow all of us, regardless of our age, to meet our sleep needs every night, and keep on top of life's challenges every day.
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There is a big difference between the amount of sleep you can get by on and the amount you need to function optimally. According to the National Institutes of Health, the average adult sleeps less than seven hours per night. In today’s fast-paced society, six or seven hours of sleep may sound pretty good. In reality, though, it’s a recipe for chronic sleep deprivation.
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.
It makes sense that relaxing with a cup of tea would help you wind down at night, and Cralle says you shouldn't underestimate its soothing power. "I like people to have a nice, relaxing transition from wake to sleep so they don't feel like they need to pop a pill or something," she says. "A cup of chamomile tea at night can be a nice part of that ritual." Chamomile has been used traditionally for treatment of insomnia and anxiety, and it also has anti-inflammatory and anti-bacterial properties. As with many herbal remedies, the science behind it is lacking, but it's definitely worth a try. (You can pick up a box in a really pretty, resuable tin on Amazon for $8.)
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.
Ongoing sleep deficiency can lower your immune system, making it harder for your body to fight infections. It can trigger mood changes like irritability, depression, and anxiety. And studies have linked insufficient sleep to weight gain; increased risk of developing heart disease, high blood pressure, and type 2 diabetes; and even shorter life expectancy.

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.


I couldn’t wait to put the trick to the test, and to my complete disbelief, I woke up the next morning unable to even remember getting to the eighth second of the exhale because it knocked me out that fast. For the next four nights leading up to the big day, even as my stress increased, I was able to fall asleep the minute I tried the 4-7-8 trick. I also used it to relax in the moments leading up to the speech.

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