There are several different types of prescription sleeping pills, classified as sedative hypnotics. In general, these medications act by working on receptors in the brain to slow down the nervous system. Some medications are used more for inducing sleep, while others are used for staying asleep. Some last longer than others in your system (a longer half-life), and some have a higher risk of becoming habit forming.
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.
Melatonin, a hormone produced in the brain, may also help you fall asleep faster when taken as a supplement. Triggered by the absence of light, this natural sleep aid regulates the body’s internal clock, ensuring we are tired at night and mentally and physically alert during the day. A recent study published in the journal Critical Care found that melatonin improved sleep quality and reduced nighttime disturbances in its healthy subjects, and experts from Israel’s Hadassah Medical Center discovered that melatonin supplements increased sleep time by 13 minutes. Supplements can be found in health food stores and pharmacies, but read up on the things you need to know before taking melatonin for sleep and talk to your doctor about whether melatonin is a suitable natural insomnia cure for you. Don’t miss the 10 best vitamins for sleep.
Light therapy is used as part of sleep treatment plans. If you have trouble falling asleep at night or have delayed sleep-phase syndrome, you may need more light in the morning. Light exposure plays a key role in telling the body when to go to sleep (by increasing melatonin production) and when to wake up. A walk outdoors first thing in the morning or light therapy for 30 minutes may help.
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It'll be easier to fall asleep if your room is completely dark, so cover up any blinking clocks, turn off your lamp, and pull your curtains to block lights from the street. And remember for tomorrow night: always dim your lights a few hours before bed. As Logie tells me, exposure to bright lights — like from your TV, lamps, or phone — in the evening can make it more difficult to fall asleep.
Sleep medications, which are most useful for short-term sleeplessness, do require some caution, because they can result in hangovers the next day, or, even worse, lead you to eat, amble about, and even drive while asleep, with no memory of having eaten, ambled about, or driven. The FDA suggests that if you take Ambien, in particular, and at certain dosages, you shouldn’t drive the next day, or take part in other activities that necessitate your being completely awake, because the drug can remain in your system at levels that may affect your functioning.
Your health care provider may recommend a polysomnogram or other test to diagnose a sleep disorder. A polysomnogram typically involves spending the night at a sleep lab or sleep center. It records your breathing, oxygen levels, eye and limb movements, heart rate, and brain waves throughout the night. Your sleep is also video and audio recorded. The data can help a sleep specialist determine if you are reaching and proceeding properly through the various sleep stages. Results may be used to develop a treatment plan or determine if further tests are needed.
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.
But other times, insomnia can become a long-term thing. Sometimes, that can happen as the result of a more serious health condition, like depression, anxiety, or sleep apnea. Other times, insomnia can stem from crappy sleep habits, like eating too many heavy snacks before bed, sleeping in an uncomfortable environment, or staying glued to your smartphone or tablet all night long.
Practice 15 minutes of simple, yoga-like poses (such as neck rolls, shoulder rolls, and arm and back stretches) to help your muscles unwind before hitting the sheets, says Helene A. Emsellem, MD, the medical director of the Center for Sleep and Wake Disorders in Chevy Chase, Maryland. But go slowly. “The goal is to loosen your muscles to prepare your body for a good night’s sleep, not increase your heart rate,” she explains.
You may be familiar with the sleep hormone melatonin. Every night when we go to bed, this hormone, triggered by darkness, tells the brain it's sleepy time. Unfortunately, not everyone's body produces enough of the common sleep aid to get to sleep and this can cause insomnia. Bananas, however, can give your body a boost of melatonin that you might be lacking.
THIS TOOL DOES NOT PROVIDE MEDICAL ADVICE. It is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional medical advice, diagnosis or treatment and should not be relied on to make decisions about your health. Never ignore professional medical advice in seeking treatment because of something you have read on the WebMD Site. If you think you may have a medical emergency, immediately call your doctor or dial 911.
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)
Even without considering genetics and age, the National Sleep Foundation's 2008 Sleep in America poll found that many adults are apparently not meeting their sleep needs, sleeping an average of only 6 hours and 40 minutes during the week, and about 7.5 hours on the weekends.2 How can you tell if your sleep is adequate and meets your needs? Sleep scientists and physicians have a variety of methods to help determine if you are getting enough sleep.
Adjustable beds also allow you to change the angle of your upper body and legs. This can be particularly helpful for people who experience conditions like lower back pain or swelling, since these adjustments can reduce back tension and promote circulation to improve comfort. Acid reflux keeps many people up as well, and elevating the upper body can make a significant difference.