Judgments (“I should be asleep”), comparisons (“my BF/GF/roommate is sleeping; why can’t I?”), and catastrophic thinking (“If I don’t get eight hours’ sleep tonight, I’ll mess up that presentation tomorrow, lose my job, and die tired and alone”) don’t do us any good. Make the night easier by accepting it for what it is, letting go of judgments, and being gentle with yourself. The silver lining? You just might get to see a glorious sunrise.
Get out of bed. When you lie awake in bed, you send yourself the wrong message. "You're basically training your body not to sleep in bed, but to lie there and not sleep," Walia says. "And your mind can get conditioned to that." Olson puts it another way: "The longer we lie there and get frustrated in that environment, the more we come to anticipate it next time we're there," he says. "We come to associate the bedroom with not sleeping well."
Melatonin. Melatonin is a naturally occurring hormone that increases at night. It is triggered by darkness and its levels remain elevated throughout the night until suppressed by the light of morning. Although melatonin does not appear to be particularly effective for treating most sleep disorders, it can help sleep problems caused by jet lag and shift work. Simple exposure to light at the right time, however, might be just as effective. If you take melatonin, be aware that it can interfere with certain blood pressure and diabetes medications. It’s best to stick with low doses—1 to 3 milligrams for most people—to minimize side effects and next-day drowsiness.
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.
Of all the sleep tips you could ever read or hear about, the most important one is to stick to one sleep schedule—every day. This means going to bed and waking up at the same time each day. When sleep has a regular rhythm, your biological clock will be in sync and all of your other bodily functions will go smoother, including your sleep. You are probably squirming as you read this tip, thinking about your own sleep issues and how you have anything but a regular sleep routine.
Cognitive behavioral therapy (CBT). CBT for insomnia aims to change the negative thoughts and beliefs about sleep into positive ones. People with insomnia tend to become preoccupied with sleep and apprehensive about the consequences of poor sleep. This worry makes relaxing and falling asleep nearly impossible. The basic tenets of this therapy include setting realistic goals and learning to let go of inaccurate thoughts that can interfere with sleep.
Maintaining a regular bedtime and wake time all seven days of the week is important for quality slumber (yes, even on the weekend!). “People stay out late on Friday night after a long week, then sleep in the next morning, which carries over to Sunday; then you have Sunday night insomnia, which sets you up for sleep debt during the week, and it becomes a cycle,” says Dr. Dasgupta. (Do you have a sleep disorder? Answer these 5 questions to find out.)
Diphenhydramine is an antihistamine used to relieve symptoms of allergy, hay fever, and the common cold. These symptoms include rash, itching, watery eyes, itchy eyes/nose/throat, cough, runny nose, and sneezing. It is also used to prevent and treat nausea, vomiting and dizziness caused by motion sickness. Diphenhydramine can also be used to help you relax and fall asleep.
What happens if you sleep with your eyes open? People sometimes sleep with their eyes open, which is known medically as nocturnal lagophthalmos. Symptoms caused by this condition include redness and blurry vision. Treatment options include eye drops, moisture goggles, or even surgery. It does not usually have serious complications. Learn more about it here. Read now
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.
So what do you do? The second step to racking more zzz's is to perfect your sleep hygiene. That means developing a regular sleep schedule, using your bed only for sleep and intimacy, and ditching electronics and caffeine well before bedtime. Here's a sleep hygiene guide to get you started. But that second step is for the daylight hours. The first step is to get to sleep now – pronto – so you can grab at least a couple hours before the birds start chirping.
Why is working out seemingly so beneficial? The mechanisms aren’t entirely known, but National Sleep Foundation experts say that it could have to do with exercise’s ability promote feelings of relaxation and reduce feelings of stress, anxiety, and depression. Staying active might also help to keep your body’s natural sleep-wake cycle in sync—particularly if you do it outside (more on that below).
Unwind by keeping the lights low. Light signals the brain that it's time to wake up. Staying away from bright lights (including computer screens!), as well as meditating or listening to soothing music, can help your body relax. Try to avoid TV, computers and other electronics, and using your phone (including texting) at least 1 hour before you go to bed.
You should then spend 10 seconds trying to clear your mind before thinking about one of the three following images: You're lying in a canoe on a calm lake with nothing but a clear blue sky above you; you're lying in a black velvet hammock in a pitch-black room; or you say "don't think, don't think, don't think" to yourself over and over for about 10 seconds.
According to the European Neurology Journal, calcium levels are at their highest during our deep rapid eye movement (REM) sleep periods. What this means is that if you never get to the REM sleep phase or if it’s limited, it could be related to a calcium deficiency. Researchers indicate that the calcium is important because it helps the cells in the brain use the tryptophan to create melatonin — a natural body-producing sleep aid. (4)
Tossing and turning all night never feels good—and most Americans are all too familiar with it. An estimated 164 million people struggle with sleep at least once a week, according to a 2016 survey from Consumer Reports. Insomnia can do worse than just tire you out the next day. If you're suffering from chronic lack of sleep, it can take a toll on your overall health.
Your bedroom environment plays a big part in how well you fall and stay asleep. Too many people forget to optimize their sleep environment, and it has a real detrimental effect on their rest, says Cralle. Things to keep in mind: "How old is your mattress, what's the temperature like in your room, and is it really dark at night? We really need that darkness to get the melatonin going," Cralle says.
LIGHT: The other thing is no blue light close to bedtime. There are a lot of studies that screen time close to bed is bad. One of the ideal ways of using our app is to connect it to your Bluetooth speakers so that you can put your phone in another room: There is something important to not having your phone in reach, because then you’re looking at the screen and getting the brightness. If you live in the city and there’s bright lights at night, having blackout shade can also be super useful.
I knew I wasn’t getting great sleep, but I thought I could manage it myself. I would sleep sitting up in a recliner chair just to try to keep myself from waking up during the night, but I never felt completely rested. It wasn’t until I fell asleep at a traffic light that I realized this wasn’t something I could treat myself. It was hard, but I’m glad I finally got the CPAP treatment I need for my sleep apnea.
For those who have difficulty with insomnia, there are a handful of options to help you sleep. One treatment option is sleep restriction. This involves limiting the amount of time that you spend in bed (often to 7-8 hours) so that the time you are there you are more likely to spend asleep. It can also be useful to observe a behavioral change called stimulus control. Stimulus control helps break the association between your bedroom and not being able to sleep.
Natural light is critical for our health and well-being. Bright light therapy, provided by your dermatologist or reputable light box manufacturers online, can reset your body clock by gradually shifting sleep patterns earlier or later, leading to better sleep. Check out these other benefits of light therapy. In a 2004 study, daily use of light-therapy lamps helped insomniacs fall asleep faster and sleep longer. You can also try going outdoors around noon; it will retune your circadian rhythm even if you’re stuck inside for most of the day.
Psychological stressors like deadlines, exams, marital conflict, and job crises may prevent us from falling asleep or wake us from sleep throughout the night. It takes time to "turn off" all the noise from the day. No way around it. If you work right up to the time you turn out the lights, or are reviewing all the day's events and planning tomorrow (sound familiar?), you simply cannot just "flip a switch" and drop off to a blissful night's sleep.
Avoid electronics in and before bed: Don’t watch television, play on your phone, or use your laptop in bed; even reading in bed should be discouraged. The blue light from your screens emit short-wavelength light that stops the production of melatonin and makes you feel more alert- which is great for the morning, but not so ideal when you’re trying to fall asleep. Also, the more time you spend awake in bed, the harder it is for your body to associate your bed with sleep.
No matter what sleep schedule you follow, you can improve your quality of sleep through practicing certain techniques and tricks, just like any other talent or skill. Since poor sleep is generally caused by short disturbances in sleep, your overall goal should be to eliminate any factors that might interrupt your sleep cycle. Experiment with the tips for better sleep below to see which of them improve your sleep quality.
Physical and chemical changes associated with injury and aging: The “internal clock” in the brain controls when people sleep and wake every day. For individuals who have a disability associated with a brain injury or ongoing nervous system lesions like multiple sclerosis, their brain may be less able to tell the body to fall asleep or wake up. Injuries to the brain can also affect the chemicals in our body that help us to sleep, and brain mechanisms for starting and stopping sleep.
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.
Italiano: Addormentarsi, Español: quedarse dormido, Deutsch: Einschlaf‐Hilfen, Português: Dormir, Nederlands: In slaap vallen, Français: s'endormir, Русский: быстрее засыпать, 中文: 睡得更快、更香, Čeština: Jak usnout, Bahasa Indonesia: Lekas Terlelap, العربية: الاستغراق في النوم بسهولة, Tiếng Việt: Đi vào giấc ngủ, ไทย: ทำให้ตนเองหลับง่ายขึ้น, 한국어: 잠드는 방법, 日本語: 眠りにつく, हिन्दी: नींद लायें, Türkçe: Uykuya Nasıl Dalınır
Of course we know exercise is good for us, but the time you exercise could help you sleep deeper at night. Sleep expert Shawn Stevenson shared in this podcast episode that even 4 minutes of exercise in the morning can reset the cortisol cycle to its natural levels. In studies, exercising in the morning resulted in a 25% reduction in blood pressure at night and improved melatonin production (the hormone that helps us sleep).
Carefully read the package insert that comes with your medication. Pay careful attention to the potential side effects and drug interactions. Many common medications, including antidepressants and antibiotics, can cause dangerous interactions with both prescription and over-the-counter sleeping pills. For many sleeping pills, certain foods such as grapefruit and grapefruit juice must also be avoided.
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.
Alison Moodie is a health reporter based in Los Angeles. She has written for numerous outlets including Newsweek, Agence France-Presse, The Daily Mail and HuffPost. For years she covered sustainable business for The Guardian. She holds a master’s degree from Columbia University’s Graduate School of Journalism, where she majored in TV news. When she's not working she's doting on her two kids and whipping up Bulletproof-inspired dishes in her kitchen.
Genes may play a significant role in how much sleep we need. Scientists have identified several genes involved with sleep and sleep disorders, including genes that control the excitability of neurons, and "clock" genes such as Per, tim, and Cry that influence our circadian rhythms and the timing of sleep. Genome-wide association studies have identified sites on various chromosomes that increase our susceptibility to sleep disorders. Also, different genes have been identified with such sleep disorders as familial advanced sleep-phase disorder, narcolepsy, and restless legs syndrome. Some of the genes expressed in the cerebral cortex and other brain areas change their level of expression between sleep and wake. Several genetic models–including the worm, fruit fly, and zebrafish–are helping scientists to identify molecular mechanisms and genetic variants involved in normal sleep and sleep disorders. Additional research will provide better understand of inherited sleep patterns and risks of circadian and sleep disorders.
Melatonin supplements are widely recommended for various sleep conditions, but the best evidence is for help with sleep problems caused by shift work or jet lag. Melatonin is a naturally-occurring hormone that regulates the sleep-wake cycle in the brain. It is produced from serotonin when exposure to light decreases at night. It is used in conditions where sleep is disordered due to low levels of melatonin at night such as aging, affective disorders (e.g. depression), delayed sleep-phase disorder, or jet lag.
Melatonin, like all natural dietary supplements, is unregulated and untested for long-term use in humans. Some people find that melatonin causes grogginess and depression. Others report falling asleep quickly with melatonin only to awaken in the middle of the night. Still, studies show that melatonin appears to be safe with short-term use (three months or less).
For those with insomnia, a calm, relaxing sleep environment is imperative for uninterrupted slumber. Perhaps one of the most effective natural sleep remedies is removing digital clocks and other electronics that glow, such as cell phones and laptops; even if you don’t wake up in the middle of the night, the pings from your cell phone or email can disrupt your sleep cycle. Go even further by making sure your shades are tightly drawn against any outdoor lights. For maximum comfort, the National Sleep Foundation recommends a room temperature between 60 and 67 degrees. Make sure your room is the best environment for deep sleep by stealing these things the bedrooms of all good sleepers have in common.
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