What are you waiting for? Download this simple, yet functional, sleep recorder and smart alarm today and start your tracking tonight! If you’d like even more information on why sleep is such an important component of your overall health, wellness and fitness efforts, please visit the Runtastic Blog today. We’re pleased to share a sleep series with interested users & readers to help YOU truly make the most of your shut eye. Sleep-related insights and further information on 24-hour tracking with Runtastic are also covered on our Fitness Channel on YouTube and throughout our social media channels. Go on - grab a cup of tea, settle in for a few moments & relax… Happy learning and sweet dreams.

"If you find yourself unable to fall asleep, get up and go into another room. Stay up as long as you wish and then return to the bedroom to sleep. Although we do not want you to watch the clock, we want you to get out of bed if you do not fall asleep immediately. Remember the goal is to associate your bed with falling asleep quickly! If you are in bed more than about 10 minutes without falling asleep and have not gotten up, you are not following this instruction."


How melatonin works: It often surprises people to hear it, but melatonin does not work as a sedative. Melatonin production is triggered by exposure to darkness, and is a powerful bio time regulator. It improves sleep by helping to strengthen the body’s sleep-wake cycles. Stronger sleep-wake cycles translate into a more consistent sleep routine. When your bio clock is in sync, it can help improve your mood, daytime performance, energy levels and your overall health, including immune function, and regulation of metabolism, digestion, and appetite.
Ahh, valerian. Relaxing, calming, and downright amazing, if you have trouble sleeping, then get some valerian root. Valerian inhibits the GABA - gamma aminobutryic acid - neurotransmitters that are responsible for sleep. It's this amino acid that dampens nerve activity, causing the brain to become calm and relaxed. Those with insomnia often have reduced GABA levels.
Valerian is thought to affect levels of one of the calming neurotransmitters in the body, gamma-aminobutyric acid (GABA). It also relieves muscle spasms and is thought to help alleviate menstrual period pain. Valerian is typically taken an hour before bed. A standard dose is 450 mg. If taken during the day, valerian may result in drowsiness—it is often taken in two to three 300 mg doses with meals. 
Uncomfortable bedding has been linked to poorer sleep quality, while a comfortable mattress can up the chances of a satisfying snooze—we swear by our Casper mattress. Effect of prescribed sleep surfaces on back pain and sleep quality in patients diagnosed with low back and shoulder pain. Jacobson BH, Boolani A, Dunklee G. Applied ergonomics, 2010, Jun.;42(1):1872-9126.
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Whether you’re scrambling to meet the demands of a busy schedule or just finding it hard to sleep at night, getting by on less sleep may seem like the only answer. But even minimal sleep loss can take a substantial toll on your mood, energy, mental sharpness, and ability to handle stress. And over the long-term, chronic sleep loss can wreak havoc on your mental and physical health. By understanding your nightly sleep needs and how to bounce back from sleep loss, you can finally get on a healthy sleep schedule and improve the quality of your waking life.
Sometimes counting sheep just doesn't get the job done. For over-the-counter support for a good night's sleep, Good Sense's Sleep Aid Doxylamine could be just what you need to get you over the hurdle and off to Dreamland. The active ingredient, doxylamine, helps calm the brain and lets you forget about all the things going on in your world. Each tablet contains 25 mg of doxylamine succinate.
When you eat and what you eat can significantly impact the quality of your sleep. While you don’t want to go to bed feeling hungry because low blood sugar can interrupt your sleep, it’s also not beneficial to eat right before you hit the sheets. Therefore, it’s best to eat 2-4 hours before going to bed. There are certain foods consumed during this window that can be beneficial for sleep, while other types of foods can hinder your slumber.
Liquid products, chewable tablets, or dissolving tablets/strips may contain sugar and/or aspartame. Liquid products may also contain alcohol. Caution is advised if you have diabetes, liver disease, phenylketonuria (PKU), or any other condition that requires you to limit/avoid these substances in your diet. Ask your doctor or pharmacist about using this product safely.
Liquid products, chewable tablets, or dissolving tablets/strips may contain sugar and/or aspartame. Liquid products may also contain alcohol. Caution is advised if you have diabetes, liver disease, phenylketonuria (PKU), or any other condition that requires you to limit/avoid these substances in your diet. Ask your doctor or pharmacist about using this product safely.
If you're searching for a natural sleep aid to put an end to your insomnia, here's something to keep in mind. Some sleep aids and herbal remedies may help induce sleepiness. And even though the FDA does regulate dietary supplements, it treats them like foods rather than medications. Unlike drug manufacturers, the makers of supplements don’t have to show their products are safe or effective before selling them on the market.

Imagine yourself drifting in a blissful slumber while practicing deep breathing and progressive muscle relaxation. Treating insomnia with a self-administered muscle relaxation training program: a follow-up. Gustafson R. Psychological reports, 1992, May.;70(1):0033-2941. Starting at one end of the body and working up or down, clench and then release each section of muscles for instant all-over relaxation.

You’ve got an early day tomorrow, and you know you should be asleep — but instead you’re just lying there, wide awake, watching the minutes tick by on the clock. It’s called sleep-onset insomnia, and the irony is, the more you worry about falling asleep, the less likely you’ll be able to. But there are some easy things you can do to break the cycle. Below we discuss simple changes to your lifestyle and your sleep environment that can help you fall asleep faster and get a more restful night’s sleep.
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