Block out unwanted noises. Noise can impact your ability to get to sleep as well as your overall sleep quality. Try listening to a radio program or podcast that's not too engaging to help block out noise distractions such as traffic, as well as worrisome thoughts. Listen to something that is soft-spoken instead of loud, and something you enjoy but not so much that you will stay up just to listen to it. Recommended podcasts include: 
Getting a good night’s sleep may seem like an impossible goal when you’re wide awake at 3 a.m., but you have much more control over the quality of your sleep than you probably realize. Just as the way you feel during your waking hours often hinges on how well you sleep at night, so the cure for sleep difficulties can often be found in your daily routine.
In other words, daylight helps your body’s natural clock—which is dictated by the 24-hour cycle of day and night—know when to feel awake and when to feel tired. When your hypothalamus—the gland responsible for regulating sleep and energy levels—senses a change in light, it tells your body to ramp up or ramp down its production of the sleep hormone melatonin. During the day, you feel energized and alert because you don’t produce much melatonin. At night, you produce more, so you feel sleepy.
“Pregnant women see an increase in sleep problems in the first and last trimester. During the first trimester, sleep problems are caused by hormonal changes, and during the last trimester, the baby is larger and creates pressure on the diaphragm, which creates breathing problems,” Chokroverty says. “The baby also puts pressure on the bladder, so a pregnant woman needs to wake up during the night to urinate. Lower back pain and stress and anxiety during the last trimester also cause sleep disturbances.”
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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)
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.
Probably the most common wearable to measuring sleep right now is the Fitbit. I’ve studied these devices in depth in a well-controlled laboratory experiment where we’re monitoring brainwaves. I can say the Fitbit is pretty accurate in measuring when you’re asleep and when you’re wake, but when it comes to measuring sleep stages, basically any device that measures heart rate, like the Apple Watch, is totally inaccurate. That’s because they don’t sample at the frequency necessary to get a good read on your sleep stages.
Leave the distractions at the door and create a bedtime ritual for yourself: darken the shades, take a hot bath, and, most importantly, set a media curfew for yourself so you're not laying in bed looking at your phone for an hour. "Turn off all the screens and sit with a cup of tea or a notebook in dim light," she suggests. Training your body to wind down at the same time every night will help your inner biological clock know when to sleep, and you'll wake up feeling much more refreshed the next day.
If you feel worn down or are lacking energy due to improper sleep, a hectic schedule or day-to-day stressors, learn how to fight fatigue naturally with insomnia herbs. Taking a few minutes for yourself and doing simple breathing exercises can be helpful, as can daily moderate exercise and getting adequate rest. Certain nutrients, botanicals and other compounds can also help to ward off or lessen the effects of general fatigue. Experiment with the following insomnia herbs and natural remedies for insomnia:
How much sleep do seniors need? Sometimes you’ll hear that you need less sleep as you get older, but that is incorrect. A 2014 study revealed that seniors actually require similar amounts of sleep as younger adults, as much as 9 hours, although they only get 7.5 hours on average. The issue is that with age, the neurons responsible for regulating our sleep patterns slowly die off. This causes seniors to wake up even if they’re not fully rested, and to suffer from insomnia that makes it difficult to fall asleep in the first place.
Unless you’re in pain, your sleep aid doesn’t need to include painkillers. Products like Advil PM, which combine antihistamines with painkillers like ibuprofen or acetaminophen, have name recognition. But Dr. Gary Zammit, the executive director of the Sleep Disorders Institute, suggested following this rule when it comes to medications: Treat the problem that you have.
Ease anxiety. Sometimes the sleeplessness stems from worry. Your brain is on overdrive, thinking about your bank account and the big meeting tomorrow and your kid's detention. For people who consistently have trouble "quieting the mind" at night, Olson suggests trying "to train your mind to think about those things at more appropriate times of the day." Schedule a time each day – say, between work and dinner – to simply write a sentence or two about what's worrying you and where you stand with that. "Maybe it's as simple as, 'I thought about this today, but I don't have any real solutions right now,'" Olson says. By systematically documenting these worries during the day, ideally, you'll be less likely to fixate on them at night.
IT'S 4 A.M. THE CLOCK ticks, the moon glows, the dog snores and you just stare. Perhaps you stare into the blackish red of the inside of your eyelids as you lie still and fetal, thinking if you pretend to be sleeping, the real thing will surely come. Or maybe you stare at the paint chips in the ceiling, then the laundry on the floor, then the glowing 4:01 a.m. time, as you turn and shift and stare some more. And you know you shouldn't be staring – you should be sleeping! You should be logging those crucial seven-plus hours of quality sleep each night, and the frustration that you cannot will yourself to achieve that makes this 4:02 a.m. stare session all the more infuriating. And it's hard to fall asleep when you're infuriated.
Go dark. It’s known that the light from a smartphone interferes with sleep. But what about your bathroom light? If you have the urge to go at night, don’t flick on the lights. “The latest recommendation is to use a flashlight if you need to get up at night,” Gamaldo says, because it offers less visual disruption. And remember: If you do wake up for a bathroom break, it might take up to 30 minutes to drift back off. This is completely normal, she says.
Probably not all people will be able to fall asleep this quickly all the time, especially on days when you might be upset or anxious near bedtime for whatever reason. Your best bet is not to try just one or two strategies from the article, but as many of the strategies as you can at the same time, and keep up this routine for several weeks or more.
The following steps are organized to provide you guidance and support in your efforts to sleep better. It can be implemented over the course of a month, with different tasks assigned to each of the 30 days. Major changes are spaced out in the schedule to allow prior tasks the time needed to take effect. Most of the first week, for example, focuses on improving your sleep environment after the recommendation to fix your waking time is in place—but some of the groundwork laid through self-reflection this week will provide a foundation later on. Similarly, as is later recommended, creating a relaxing buffer zone and going to bed when you feel sleepy will take some effort, while simultaneously rearranging the use of substances may come easier.
And a comfortable mattress. If your mattress is more than seven years old, it could be worn out—and costing you a better night’s sleep. If your bed shows signs of wear (like deep impressions) or you consistently wake up sore in the morning, it might be time to think about investing in a new sleep surface. Shameless plug: take a look at our selection of mattresses if you’re in the market!
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.
Good sleep hygiene can have a tremendous impact upon getting better sleep. You should wake-up feeling refreshed and alert, and you should generally not feel sleepy during the day. If this is not the case, poor sleep hygiene may be the culprit, but it is very important to consider that you may have an unrecognized sleep disorder. Many, many sleep disorders go unrecognized for years, leading to unnecessary suffering, poor quality of life, accidents, and great expense. Since it is clear how critical sound sleep is to your health and well-being, if you are not sleeping well, see your doctor or a sleep specialist.
When we can't sleep, we become more focused on it. Panicked by our lack of shut-eye, we make constant changes to improve the situation - whether that's going to bed earlier, having longer lie-ins, or watching TV in bed. Consequently, we spend less time actually sleeping in the bedroom. The result? The connection between bed and sleep becomes weak, and we effectively un-learn how to sleep.
Black, D. S., O'Reilly, G. A., Olmstead, R., Breen, E. C., & Irwin, M. R. (2015, April). Mindfulness meditation and improvement in sleep quality and daytime impairment among older adults with sleep disturbances: A randomized clinical trial. JAMA Internal Medicine, 175(4), 494–501. Retrieved from https://jamanetwork.com/journals/jamainternalmedicine/fullarticle/2110998?hc_location=ufi
Unfortunately, a person can't just accumulate sleep deprivation and then log many hours of sleep to make up for it (although paying back "sleep debt" is always a good idea if you're sleep deprived). The best sleep habits are consistent, healthy routines that allow all of us, regardless of our age, to meet our sleep needs every night, and keep on top of life's challenges every day.
Research published earlier this year in the journal Scientific Reports found that listening to sounds from nature, like a rainforest soundscape or a babbling brook, can trigger a relaxation response in the brain. Soothing background sounds can also cover up manmade sounds like voices or traffic, which were shown in the study to have the opposite effect.
As a psychiatrist with an integrative focus, Ellen believes mental well-being is powerfully influenced by sleep, exercise, thought patterns, relationships, nutrition, spirituality and creative outlets. She incorporates a variety of modalities into her psychiatry practice, including acupuncture, yoga philosophy, breathing, and relaxation techniques in conjunction with conventional treatments such as cognitive-behavioral therapy, psychotherapy, and psycho-pharmacology. Ellen believes mental health is fundamental to primary care and treats a range of health issues, from panic disorders to bipolar illness and ADHD to fibromyalgia. After graduating from Yale University, Ellen earned her MD at Columbia University and stayed on to complete an internship at Columbia University Medical Center. She began her postgraduate training at Saint Vincent's Catholic Medical Center and completed her residency in psychiatry at Mount Sinai Hospital. She is a member of the American Psychiatric Association and the American Academy of Medical Acupuncture, and is a board-certified psychiatrist, licensed medical acupuncturist, and certified yoga instructor.
Your bed plays one of the biggest roles in determining how long and how well you sleep. Your mattress and pillow have to be up to snuff for you to slumber well. Your bed and your body naturally change over time (they’re both aging!), so if your mattress is seven years or older, it’s probably time to replace it. Older mattresses do not provide the support you need for restful sleep and need to be replaced. Making this one improvement can unlock nights of blissful sleep. Your pillows should also be replaced regularly once a year to make sure you are getting proper support for your neck and spine.
Many herbal tonics support adrenal health and help balance energy levels, which allow us to work, exercise, and digest during the day, then drop into an alpha state during the night. My favorite herb for insomnia is ashwagandha, which helps to relax the body. Try 500–1,000 mg at bedtime for 6–12 months until you re-establish a healthy sleep pattern. Other effective bedtime herbs include valerian (especially if pain is part of your disturbed sleep quality), passionflower, lemon balm, and California poppy.
If your circadian rhythm is off, it negatively impacts your sleep quality. So having that consistent rhythm of going to bed and getting up at the same time will actually make your sleep more regenerative at night. Going for a walk outside and getting that sunlight in the morning is the best thing to do to wake up. Your circadian rhythm isn’t a fixed thing: It’s actually shiftable based on your environmental cues.
If you're having trouble falling asleep, listening to calming, soft music as you doze off could be a solution. A report published in August 2015 in the Cochrane Database of Systematic Reviews found that listening to music before going to bed may help improve sleep quality. Just make sure you're picking something soothing, and that you set it to turn off after a while, preferably when you're already deep in dreamland.
What I Did: Every night, I wrote down the time I ate dinner, when I turned off electronics, and what time I turned out the light. The next morning I added my wake up time and a brief note about how I slept. Even after only a week or two sleep journaling, I saw some interesting patterns (or lack of patterns) and knew what I needed to work on to get better sleep.
Taking a nap might seem counter-intuitive to good nighttime sleep, but short naps of 10 to 30 minutes actually help you gain extra energy during the day and don’t disrupt your sleep. Even a 10-minute nap can improve your alertness for 2-and-a-half hours if you’re sleep-deprived, and you can feel the benefit for up to 4 hours if you are well-rested.
Everyone dreams. You spend about 2 hours each night dreaming but may not remember most of your dreams. Its exact purpose isn’t known, but dreaming may help you process your emotions. Events from the day often invade your thoughts during sleep, and people suffering from stress or anxiety are more likely to have frightening dreams. Dreams can be experienced in all stages of sleep but usually are most vivid in REM sleep. Some people dream in color, while others only recall dreams in black and white.
Did you know that a lack of exposure to sunlight may be interfering with your sleep quality? Light exposure is crucial to our circadian rhythms (aka our internal clocks), which control vital biological processes including sleep. Scientific research reveals that that a lack of light in the workplace results in poorer overall sleep quality, as well as sleep disturbances, which can then have further negative effects on health.
It might not work for everybody, but focusing on one thing can help the brain settle down, making sleep more possible. Not a fan of our wooly friends? Focusing on your breath (in, out, in, out) is also an effective way to chill out. Or bust out some of those relaxation techniques you practiced earlier in the evening—they're just as good of a resource in the wee hours.
Other potential health benefits: Glycine has been shown to improve both memory and attention in young adults. Scientists are actively investigating the use of glycine in the treatment of neurodegenerative disorders such as Alzheimer’s disease. Higher levels of glycine have been associated with a lower risk of heart attack, and there’s some evidence that glycine may help protect against high blood pressure. It also may help strengthen bones and joints, and guard against arthritis.
If you’re bringing the stress of your job and daily life to bed with you, you’re not going to sleep well. Resolve to keep everything that’s stressful out of your bedroom, so don’t bring in work materials, your phone or even allow yourself to think about work while in your bedroom. You can also gain control over your worries and anxieties by keeping a worry journal. Write about the things that are bothering you so you can work through them instead of bringing them to bed with you.
Another common cause of difficulty falling asleep is the activities that precede your bedtime. If you eat or drink too late, you may suffer from heartburn or frequent nighttime trips to the bathroom. There are general guidelines to improve sleep. Many of these are meant to reinforce positive sleep habits. You should go to bed and get up the same time every day. Irregular sleep schedules may set you up for sleep disruption. You should follow a bedtime routine, including quiet, relaxing activities to help transition to sleep. If you fail to unwind prior to bed, you may find yourself struggling to drift off to sleep.
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.
First, we required our natural supplements to be verified by a third party like LabDoor, ConsumerLab, or the U.S. Pharmacopeia (USP). These independent organizations analyze off-the-shelf supplements, verifying that the claims on a product’s label match what’s in the bottle. This ensures accurate dosage and that there are no contaminants or unlisted ingredients in your supplement.
If you're a smartphone user, you'll have seen countless devices and apps that promise to measure sleep cycles. But Anna is dubious. 'Equipment like Fitbits aim to record levels of activity, measuring each time you move the device. The way they measure 'sleep' is by noting a period of motionless – predicting that's when we're sleeping. But there are issues with this – people often wake but don't move, for example. Just because we're still doesn't mean we're necessarily asleep.'
“This is a stimulus control theory,” says Meltzer. “Everything in life has a stimulus value, even your bed,” meaning your body should recognize that lying in bed means it’s time to go to sleep. To give your bed that value, the only things you should be doing in it are sleep and sex, she explains. “Getting out of bed if you can’t sleep is the hardest one to do, but it’s so important. If you’re spending 10 hours in bed, but only sleeping six, that’s really bad. Your bed becomes a place for thinking, worrying, watching TV, and not for sleeping.”