You know a good night’s sleep is the key to a happy and well-rested tomorrow. And getting enough shut-eye can help you drive more safely, maintain a healthy weight, and even lower your risk for heart disease and diabetes. But if you’re stuck in a cycle of tossing and turning—and then start stressing about the fact that you’re tossing and turning—it's all too easy to feel frustrated. Not so fast: With these tips you’ll be snoozing within minutes of your head hitting the pillow.
We all have a day-night cycle of about 24 hours called the circadian rhythm. It greatly influences when we sleep and the quantity and the quality of our sleep. The more stable and consistent our circadian rhythm is, the better our sleep. This cycle may be altered by the timing of various factors, including naps, bedtime, exercise, and especially exposure to light (from traveling across time zones to staring at that laptop in bed at night).
Valerian research is more contradictory than that pertaining to melatonin. One valerian study found no benefit to taking the herb at the 14-day mark but discovered that it “greatly improved sleep” after 28 days. Dr. Goldstein confirmed this, noting that, while valerian will work for some “super sensitive” people the first time they take it, for others it may need to build up in their system for weeks before they start to notice any changes (though she notes that the same has been said about melatonin).
If someone has overdosed and has serious symptoms such as passing out or trouble breathing, call 911. Otherwise, call a poison control center right away. US residents can call their local poison control center at 1-800-222-1222. Canada residents can call a provincial poison control center. Symptoms of overdose may include: severe drowsiness, seizures, widened pupils. In children, mental/mood changes (such as restlessness, irritability, hallucinations) may occur before drowsiness.
“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.
Wear socks to bed. While a cooler core body temperature helps you fall asleep faster and get more restful sleep, cold extremities (hands and feet) can have the opposite effect. If you tend to have cold feet at bedtime, put on a pair of cozy socks, rest your feet on a heating pad, or pile an extra blanket on the foot of your bed. If none of those appeal to you, try wearing a pair of warm slippers in the evening so that your feet will be toasty when you climb in bed for the night.