Everyone needs sleep, but its biological purpose remains a mystery. Sleep affects almost every type of tissue and system in the body – from the brain, heart, and lungs to metabolism, immune function, mood, and disease resistance. Research shows that a chronic lack of sleep, or getting poor quality sleep, increases the risk of disorders including high blood pressure, cardiovascular disease, diabetes, depression, and obesity.
Forget the glass of wine—winding down the day with a warm mug of milk and honey is one of the better natural sleep remedies. Milk contains the sleep-inducing amino acid tryptophan, which increases the amount of serotonin, a hormone that works as a natural sedative, in the brain. Carbs, like honey, help transmit that hormone to your brain faster. If you’re hungry for a snack, a turkey sandwich will deliver that power-combo of tryptophan and carbohydrates; or try a banana with milk to get some vitamin B6, which helps convert tryptophan to serotonin. Looking for more delicious insomnia cures? Snack on these 16 foods that can help you sleep better.
REM sleep occurs after the fourth stage of NREM sleep, with the first stage occurring about 90 minutes after you first fall asleep. The first period of REM lasts around ten minutes, and each stage lengthens until the final stage, which may last as long as an hour. Your brain activity is heightened during REM sleep, and you experience intense dreaming plus periods of muscle paralysis. As you age, you spend less time in REM sleep; adults spend about 20% of their sleep in REM, while infants spend about 50% of sleep in REM.
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
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:
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“Usually products that you put under your tongue are absorbed quicker because that area of your mouth is very viscous,” explained Dr. Breus, “as opposed to pill that you swallow that has to be broken down in your stomach, where you stomach acid will eat up half of it.” This gives it an edge over chewable tablets or gummies, which both have to be chewed and swallowed.
Sleep is an important part of your daily routine—you spend about one-third of your time doing it. Quality sleep – and getting enough of it at the right times -- is as essential to survival as food and water. Without sleep you can’t form or maintain the pathways in your brain that let you learn and create new memories, and it’s harder to concentrate and respond quickly.
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.
Cognitive Behavioral Therapy for Insomnia is a pretty common technique. Also called CBT-I, the therapy typically involves self-monitoring, mental strategies (like developing positive thoughts about sleep), and creating an environment that promotes sleep—and it’s been shown to improve sleep quality. Self-help treatment for insomnia symptoms associated with chronic conditions in older adults: a randomized controlled trial. Morgan K, Gregory P, Tomeny M. Journal of the American Geriatrics Society, 2012, Oct.;60(10):1532-5415. Learn these strategies with the help of a therapist or with online guidance or books—both are equally effective ways of implementing CBT-I. Efficacy of a behavioral self-help treatment with or without therapist guidance for co-morbid and primary insomnia—a randomized controlled trial. Jernelov, S., Lekander, M., Blom, K., et al. Department of Clinical Neuroscience, Karolinska Institutet, Sweden. BMC Psychiatry, 2012 Jan 22;12:5 Not into seeing a therapist? Check out Sleepio, a digital program that helps users learn about and implement CBT practices from the comfort of their own homes.
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.
For those that are looking to get a good night's rest or ease their insomnia the natural way without the use of sleep medications, there are certain plants and foods that can help out. As someone who has tried pretty much anything and everything other than taking sleeping pills, I can tell you that these natural sleep remedies do make a difference.
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.
The key here is to keep dinners simple and moderate in portion, so you won’t be bothered with indigestion later. Eating carbs four hours before sleep was more effective than one hour prior in the study, meaning planning your evening meals could prove helpful. Spicy foods can also affect your ability to fall asleep quickly, so keep that in mind, too.