Are you ready to start sleeping better? Read on to find out why sleep matters, how much sleep you really need, and science-backed sleep hacks to improve your sleep. As Bulletproof Founder Dave Asprey writes in his new book “Game Changers: What Leaders, Innovators, and Mavericks Do to Win at Life”, “sleep quality drives happiness, and as we’ve seen, happiness drives success.”
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.
CHEMISTS’ OWN SLEEP AID tablets belongs to a group of medicines called antihistamines. They block the action of histamine and other substances produced by the body to provide relief from allergic symptoms. Some antihistamines, including doxylamine cause the central nervous system to slow down at the same time and this provides relief for insomnia. There is no evidence that CHEMISTS’ OWN SLEEP AID tablets are addictive.
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.

The research team, led by Floor Kroese, surveyed 177 people on Amazon's Mechanical Turk to assess what bedtime procrastination is and who is likely to do it. They asked participants to rate, on a scale of 1 (almost never) to 5 (almost always) how much the following statements applied to them ("R" items are those that are not typical of bedtime procrastinators):
Some small studies have suggested that magnesium can help with insomnia, but the research isn’t conclusive. One study found that while total sleep time didn’t change significantly for participants receiving magnesium supplements, there was improvement in the participants' Insomnia Severity Index score, which measures the nature, severity, and impact of insomnia in adults, as well as improvement in sleep onset latency (the length of time that it takes to fall asleep), sleep efficiency, early morning awakening, and more.
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Keep your room cool, clean, dark, and quiet. Do your best to keep the temperature in your bedroom just below 70 °F (21 °C). Sleeping in a hot and uncomfortable area is not a good or relaxing way to sleep, so do your best to get air regulation throughout the room. Clean up regularly, and change your sheets every 1 to 2 weeks, or whenever they’re dirty. A cluttered space can increase stress, and it can be tough to relax if your sheets are smelly.[14]
Keep your room cool, clean, dark, and quiet. Do your best to keep the temperature in your bedroom just below 70 °F (21 °C). Sleeping in a hot and uncomfortable area is not a good or relaxing way to sleep, so do your best to get air regulation throughout the room. Clean up regularly, and change your sheets every 1 to 2 weeks, or whenever they’re dirty. A cluttered space can increase stress, and it can be tough to relax if your sheets are smelly.[14]
There are two hormones in your body that regulate normal feelings of hunger and fullness. Ghrelin stimulates appetite, while leptin sends signals to the brain when you are full. However, when you don’t get the sleep you need, your ghrelin levels go up, stimulating your appetite so you want more food than normal, and your leptin levels go down, meaning you don’t feel satisfied and want to keep eating. So, the more sleep you lose, the more food your body will crave.
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.
It makes sense that relaxing with a cup of tea would help you wind down at night, and Cralle says you shouldn't underestimate its soothing power. "I like people to have a nice, relaxing transition from wake to sleep so they don't feel like they need to pop a pill or something," she says. "A cup of chamomile tea at night can be a nice part of that ritual." Chamomile has been used traditionally for treatment of insomnia and anxiety, and it also has anti-inflammatory and anti-bacterial properties. As with many herbal remedies, the science behind it is lacking, but it's definitely worth a try. (You can pick up a box in a really pretty, resuable tin on Amazon for $8.)
For those who have chronic insomnia, the bedroom space may become a trigger for insomnia through conditioning. The sleep environment is meant to be comfortable and facilitate sleep. It should be cool, quiet, and free of distractions. Ideally, you would not allow a television or pets in your bedroom. Bed partners may be disruptive and some people choose to maintain separate sleep spaces for this reason.
Research has shown that changing your lifestyle and sleep habits is the best way to combat insomnia. Even if you decide to use sleeping pills or medications in the short term, experts recommend making changes to your lifestyle and bedtime behavior as a long-term remedy to sleep problems. Behavioral and environmental changes can have more of a positive impact on sleep than medication, without the risk of side effects or dependence.
While some remedies, such as lemon balm or chamomile tea are generally harmless, others can have more serious side effects and interfere with or reduce the effectiveness of prescribed medications. Valerian, for example, can interfere with antihistamines and statins. Do your research before trying a new herbal remedy and talk with your doctor or pharmacist if you have any pre-existing conditions or prescriptions that you take.
Gaia is a premium option at $0.30 per serving. However the valerian is sourced from the company’s organic farm in North Carolina, and each bottle comes with an ID number that allows you to track the batch and learn more about the source of your supplement on the manufacturer’s website. If you’re conscious about organic products, the price may be worth it, but know that there are cheaper valerian options out there.
Cognitive Behavioral Therapy for Insomnia is a pretty common technique. Also called CBT-I, the therapy typically involves self-monitoring, mental strategies (like developing positive thoughts about sleep), and creating an environment that promotes sleep—and it’s been shown to improve sleep quality. Self-help treatment for insomnia symptoms associated with chronic conditions in older adults: a randomized controlled trial. Morgan K, Gregory P, Tomeny M. Journal of the American Geriatrics Society, 2012, Oct.;60(10):1532-5415. Learn these strategies with the help of a therapist or with online guidance or books—both are equally effective ways of implementing CBT-I. Efficacy of a behavioral self-help treatment with or without therapist guidance for co-morbid and primary insomnia—a randomized controlled trial. Jernelov, S., Lekander, M., Blom, K., et al. Department of Clinical Neuroscience, Karolinska Institutet, Sweden. BMC Psychiatry, 2012 Jan 22;12:5 Not into seeing a therapist? Check out Sleepio, a digital program that helps users learn about and implement CBT practices from the comfort of their own homes.
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.
There are diagnostic tests that can be helpful for assessing your sleep problems, with special tests for insomnia. It may be helpful to keep a sleep log or use an actigraph (like a fitness tracker) to track your sleep patterns. Further testing with an overnight sleep study called a polysomnogram can also be helpful to identify sleep apnea or restless legs syndrome as potential contributors to insomnia.
Aging also plays a role in sleep and sleep hygiene. After the age of 40 our sleep patterns change, and we have many more nocturnal awakenings than in our younger years. These awakenings not only directly affect the quality of our sleep, but they also interact with any other condition that may cause arousals or awakenings, like the withdrawal syndrome that occurs after drinking alcohol close to bedtime. The more awakenings we have at night, the more likely we will awaken feeling unrefreshed and unrestored.
A regular meditation practice may help to promote sleep by slowing breathing and reducing stress hormone levels. Meditation is a technique that involves consciously directing one's attention to an object of focus (such as breathing or a sound or word) in order to increase awareness, relax the body, and calm the mind. Some types of meditation include guided meditation, vipassana meditation, yoga nidra, or body scan. Also try:

This technique acts like a natural tranquilizer by slowing down your heart rate. According to Dr. Andrew Weil, director of the Arizona Center for Integrative Medicine at the University of Arizona, “Unlike sleep medications, which often lose effectiveness over time, four-seven-eight breathing is subtle at first but gains power with practice.” In other words, the more you do it, the better it works. So, what are you waiting for?
At some point or another, most of us will experience a short, unpleasant bout of insomnia. Often, it’s the result of stress or a change in routine (like a new work schedule or having a baby), or medications that mess with sleep like antidepressants, blood pressure meds, allergy meds, and corticosteroids. The good news is that usually, once you find a way to deal with the situation, your sleep pattern will get back to normal.
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.
Are you physically uncomfortable? A too soft or too firm mattress, an uncomfortable pillow, or an older, worn-out bed can all impede a good night’s sleep. Check your mattress for signs of wear at least twice a year, and consider new pillows. You may also want to see an osteopathic physician who specializes in osteopathic manipulative therapy. A session or two of this safe and effective sleep aid treatment can be life-changing.
Routinely sleeping less than six or seven hours a night demolishes your immune system, more than doubling your risk of cancer. Insufficient sleep is a key lifestyle factor determining whether or not you will develop Alzheimer’s disease. Inadequate sleep—even moderate reductions for just one week—disrupts blood sugar levels so profoundly that you would be classified as pre-diabetic. Short sleeping increases the likelihood of your coronary arteries becoming blocked and brittle, setting you on a path toward cardiovascular disease, stroke, and congestive heart failure. Fitting Charlotte Brontë’s prophetic wisdom that “a ruffled mind makes a restless pillow,” sleep disruption further contributes to all major psychiatric conditions, including depression, anxiety, and suicidality.
However, if you’re increasing your sleep debt over a longer period of time- say, if you’ve just had a child and aren’t able to get a full eight hours every night- you can’t easily make it up over just a few nights. In cases like these, it may take a few weeks to really fill your sleep debt. Your best bet is to plan a vacation or stay-cation with a light schedule and no obligations, and then turn off your alarm clock and go to bed and wake up when it feels natural. This will “reset” your sleep system so that while you may be sleeping 12 hours a night at the beginning, you’ll eventually settle back in to the amount that is your basal sleep need.
Keep your room cool, clean, dark, and quiet. Do your best to keep the temperature in your bedroom just below 70 °F (21 °C). Sleeping in a hot and uncomfortable area is not a good or relaxing way to sleep, so do your best to get air regulation throughout the room. Clean up regularly, and change your sheets every 1 to 2 weeks, or whenever they’re dirty. A cluttered space can increase stress, and it can be tough to relax if your sheets are smelly.[14]
LabDoor gave Source Naturals’ melatonin high marks for label accuracy, with a score of 82.3 out of 100. Note that this score is for Source Naturals Melatonin 1 mg Orange Flavor, which offers a very strong burst of citrus (though no medicinal taste at all). If you’re not a fan of citrus, we’d suggest Source Naturals’ unflavored melatonin instead — or you can try the peppermint formula. At $0.06 per serving, any one of these flavors represents an affordable option.
Everyone benefits from a good night's sleep. If you continue to have trouble sleeping, talk to your doctor. In addition to lifestyle changes, he or she might recommend behavior therapy to help you learn new sleep habits and ways to make your sleeping environment more conducive to sleep. In some cases, short-term use of prescription sleep aids might be recommended as well.
Alcohol may initially sedate you, making it easier to fall asleep; however, as it is metabolized and cleared from your system during sleep, it causes arousals that can last as long as two to three hours after it has been eliminated. These arousals disturb sleep, often causing intense dreaming, sweating, and headache. Smoking while drinking caffeine and alcohol can interact to affect your sleep dramatically. These sleep disturbances may be most apparent upon awakening, feeling unrefreshed, groggy, or hungover.
According to the National Center for Complementary and Integrative Health, research has shown that mindfulness-based stress reduction, and other relaxation techniques, such as music-assisted relaxation, can be beneficial. Cognitive behavioral therapy (or CBT) has also been shown to help — a study published in November 2017 in the journal Sleep that followed more than 500 women with insomnia found that CBT was significantly more effective than other treatments, including drugs or even yoga.
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.
Valerian. Valerian is a sedating herb that has been used since the second century A.D. to treat insomnia and anxiety. It is believed to work by increasing brain levels of the calming chemical GABA. Although the use of valerian for insomnia hasn’t been extensively studied, the research shows promise and it is generally considered to be safe and non-habit forming. It works best when taken daily for two or more weeks.
The research looked at simple carbs, which are quickly and easily digested. These include things like white rice, white bread and pasta, and potatoes (as well as sugary foods). Interestingly enough though, a Japanese study only found sleep benefits from rice and not from bread or noodles. If you are trying to minimize carbs, it may be most beneficial for your sleep to at least eat a serving for dinner.
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