A recent team of leading medical doctors and researchers examined all published studies to date on newer forms of sedative sleeping pills that most people take. They considered sixty-five separate drug-placebo studies, encompassing almost 4,500 individuals. Overall, participants subjectively felt they fell asleep faster and slept more soundly with fewer awakenings, relative to the placebo. But that’s not what the actual sleep recordings showed. There was no difference in how soundly the individuals slept. Both the placebo and the sleeping pills reduced the time it took people to fall asleep (between ten and thirty minutes), but the change was not statistically different between the two. In other words, there was no objective benefit of these sleeping pills beyond that which a placebo offered.
Directions Adults and children 12 years of age and over: take one tablet 30 minutes before going to bed; take once daily or as directed by a doctor; children under 12 years of age: do not use Adults and children 12 years of age and over: take one tablet 30 minutes before going to bed; take once daily or as directed by a doctor. Children under 12 years of age: do not use. Use: helps to reduce difficulty in falling asleep. — —
Use sleeping aids and devices: Experiment with white noise machines, adjustable beds, sleep masks, and indoor air purifiers if you need help sleeping. White noise machines or noise reducers create ambient or white noise, which makes it more difficult for a sleeper to hear any potentially disruptive noises. Adjustable beds can alleviate pain that can disturb sleep, especially for those suffering from hip and knee pain or acid reflux disease. A sleep mask tricks the brain into falling asleep more quickly for people who need to sleep or nap during daylight, and indoor air purifiers lessen symptoms suffered by those with allergies or nasal congestion.
Reducing sleep by as little as one and a half hours for just one night reduces daytime alertness by about one-third. Excessive daytime sleepiness impairs memory and the ability to think and process information, and carries a substantially increased risk of sustaining an occupational injury. Long-term sleep deprivation from sleep disorders like apnea have recently been implicated in high blood pressure, heart attack, and stroke.
“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.
We tend to think of sleep as a time when the mind and body shut down. But this is not the case; sleep is an active period in which a lot of important processing, restoration, and strengthening occurs. Exactly how this happens and why our bodies are programmed for such a long period of slumber is still somewhat of a mystery. But scientists do understand some of sleep's critical functions, and the reasons we need it for optimal health and wellbeing.
If you always seem to get a poor night’s sleep, it may be because you’re not following a bedtime ritual. One of the easiest natural sleep remedies: Make it a priority to go to bed and wake up at the same time every day. Introducing nightly habits like reading in bed or listening to music will also help to quiet your brain for the day and prepare it for sleep. Try setting your phone or iPod on a timer and nod off to your favorite soothing melodies. In one Taiwanese study, music helped 60 problem-sleepers fall asleep faster and snooze more soundly. Here are some more relaxation techniques to help you wind down for sleep.
7. Caffeine is also a stimulant and is present in coffee (100-200 mg), soda (50-75 mg), tea (50-75 mg), and various over-the-counter medications. Caffeine should be discontinued at least four to six hours before bedtime. If you consume large amounts of caffeine and you cut your self off too quickly, beware; you may get headaches that could keep you awake.
Invest in really comfy bedding. This is just common sense — if it feels really good to climb in bed at night, you’ll look forward to it. A quality mattress that suits your sleeping style, along with supportive pillows and soft, breathable bed linens, can mean the difference between tossing and turning and drifting off as soon as your head hits the pillow.