Valerian Root. Valerian root helps relax the body, decrease anxiety, and regulate your sleep cycle. While it helps to induce sedation, it won’t make you feel groggy in the morning, which, unfortunately, can be a common side effect of other sleep-promoting supplements and medications. Valerian root not only improves your quality of sleep, but it also helps you fall asleep faster.
Everyone dreams. You spend about 2 hours each night dreaming but may not remember most of your dreams. Its exact purpose isn’t known, but dreaming may help you process your emotions. Events from the day often invade your thoughts during sleep, and people suffering from stress or anxiety are more likely to have frightening dreams. Dreams can be experienced in all stages of sleep but usually are most vivid in REM sleep. Some people dream in color, while others only recall dreams in black and white.
“Most sleep problems are related to stress, and dealing with stress is really important," says Frank Lipman, MD. "I usually recommend some type of meditation practice or breathing technique." Spend 20 minutes doing something you enjoy (non-stimulating, of course), take 20 minutes for your hygiene routine, and use the last 20 minutes to employ a relaxation technique that works for you, such as meditation or yoga. (New to meditation? Try these 3 quick meditations absolutely anyone can do.)
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.
A 2011 analysis found no studies that are rigorous enough to provide good evidence for aromatherapy for assisting sleep. The scent of English lavender aromatherapy oil has long been used as a folk remedy to help people fall asleep. It is one of the most soothing essential oils. Try putting a lavender sachet under your pillow or place one to two drops of lavender essential oil in a handkerchief. Or add several drops of lavender oil to a bath—the drop in body temperature after a warm bath also helps with sleep. Other aromatherapy oils believed to help with sleep are chamomile and ylang-ylang.
Probably the most commonly known characteristic that can help through food is tryptophan — yes, that sleepiness from the Thanksgiving turkey is no joke. Tryptophan is an amino acid that can help the brain get into a relaxed state, similar to serotonin and melatonin. You can obtain tryptophan and serotonin from carbohydrates, particularly 100 percent whole grain oats, brown rice, corn or quinoa.
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.
It depends on the sleep aid. Consumer Reports writes that while the antihistamine diphenhydramine isn’t physically addictive, it can be psychologically addictive. On the other hand, Mayo Clinic says that you’re unlikely to become dependent on melatonin with short-term use. Again, it’s best to talk to your doctor to figure out which option is best for you.
Yes, it sucks when it’s 2 a.m. and you still don’t feel tired, despite knowing you need rest. But climbing into bed when you don’t feel ready for sleep is setting yourself up for failure. Instead, engage in relaxing activities (like gentle yoga and meditation or listening to soothing music) until you get the strong urge to snooze. If sleep hasn’t come within 20 minutes, get back out of bed and try relaxing activities again until you’re sleepy enough to give it another go.
For those who have chronic insomnia, the bedroom space may become a trigger for insomnia through conditioning. The sleep environment is meant to be comfortable and facilitate sleep. It should be cool, quiet, and free of distractions. Ideally, you would not allow a television or pets in your bedroom. Bed partners may be disruptive and some people choose to maintain separate sleep spaces for this reason.
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.
Not only does lavender smell lovely, but the aroma of this flowering herb may also relax your nerves, lower your blood pressure, and put you in a relaxed state. A 2005 study at Wesleyan University found that subjects who sniffed lavender oil for two minutes at three, 10-minute intervals before bedtime increased their amount of deep sleep and felt more vigorous in the morning.
It’s the middle of the night, and you’re staring at the ceiling, thinking about work, or bills, or the kids. Sleep just won’t come, so you reach for a sleeping pill. But did you know that sleep medications are rarely meant for more than short-term use? They can cause dependence and tolerance, and the benefits don’t always outweigh the risks. Learn what you need to know about the side effects and safety concerns of common sleep medications—as well as effective insomnia treatments that don’t come in pill form.
Carefully read the package insert that comes with your medication. Pay careful attention to the potential side effects and drug interactions. Many common medications, including antidepressants and antibiotics, can cause dangerous interactions with both prescription and over-the-counter sleeping pills. For many sleeping pills, certain foods such as grapefruit and grapefruit juice must also be avoided.
Although it's common to have the occasional sleepless night, insomnia is the inability to sleep or excessive wakening in the night that impairs daily functioning. Of natural remedies, three have been shown to be useful, and others have some preliminary but inconclusive evidence. Since chronic lack of sleep may be linked to a number of health problems (such as diabetes, high blood pressure, and depression), it's important to consult your physician and avoid self-treating with alternative medicine. Here are 14 natural remedies to consider:
To set the record straight about being horizontal, Quartz spoke to one of the world’s most-talked-about sleep scientists. Daniel Gartenberg is currently working on research funded by the National Science Foundation and the National Institute of Aging and is also a TED resident. (Watch his talk on deep sleep here.) He’s also an entrepreneur who has launched several cognitive-behavioral-therapy apps, including the Sonic Sleep Coach alarm clock. All that with 8.5 hours of sleep a night.
There are two hormones in your body that regulate normal feelings of hunger and fullness. Ghrelin stimulates appetite, while leptin sends signals to the brain when you are full. However, when you don’t get the sleep you need, your ghrelin levels go up, stimulating your appetite so you want more food than normal, and your leptin levels go down, meaning you don’t feel satisfied and want to keep eating. So, the more sleep you lose, the more food your body will crave.
Magnesium is crucial to our health for so many reasons, including its sleep-promoting and stress-reducing abilities. It’s not surprising then that a magnesium deficiency can result in poor sleep. Research has shown that supplementing with magnesium even helps insomnia, which can be defined as a persistent problem falling and staying asleep. Taking around 400 milligrams of magnesium before bed is ideal to promote a good night’s rest. You can also add more magnesium-rich foods like spinach, pumpkin seeds, and almonds to your diet.
I knew I wasn’t getting great sleep, but I thought I could manage it myself. I would sleep sitting up in a recliner chair just to try to keep myself from waking up during the night, but I never felt completely rested. It wasn’t until I fell asleep at a traffic light that I realized this wasn’t something I could treat myself. It was hard, but I’m glad I finally got the CPAP treatment I need for my sleep apnea.
When you feel stressed or anxious, adrenaline courses through your veins, your heart beats at a rapid rate, and your breathing becomes quick and shallow. So before I get into the specifics behind how the 4-7-8 breathing trick works, I wanted to explain in my own words what it feels like when you try it. To me, the effect of the breathing technique feels almost like a sedative drug, because in order to hold your breath for seven seconds and then to exhale for eight—when your breath is so shallow and short—your body is forced to slow your heart rate. It has no choice. Holding your breath, and then slowly, deliberately exhaling for eight seconds, causes a chain reaction. It feels like going from a mad-dash sprint to a finish line to a slow, leisurely, calming stroll through the park.