Achieving the ideal temperature in the UK can feel like a challenge – especially during those extreme summer and winter months. But according to Senior Clinical Physiologist Ana Noia from the Bupa Cromwell Hospital, it's crucial. 'The temperature tends to drop at night, giving your brain a signal that it's time to sleep. That's why when we're on holiday somewhere hot, nodding off can be trickier. Equally, sleeping somewhere too cold isn't great – if your hands and feet are uncomfortably chilly, you might struggle to sleep at all.'
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.
A study published in Sports Medicine out of France was conducted to help better understand ways to improve the sleep of elite soccer players given their chaotic schedules, late-night games and need for recovery through a good night of sleep. The study found that by consuming carbohydrates — such as honey and whole grain bread — and some forms of protein, especially those that contain serotonin-producing tryptophan like turkey, nuts and seeds, it helped promote restorative sleep. Even tryptophan-filled tart cherry juice, which also contains healing properties like antioxidants, could be a great option. (3)
Depression and anxiety: Depression is more common in persons with disabilities than in the general population. Also, we know that signs of distress and depression tend to increase as people with disabilities age from young adulthood (18 to 44 years old) into middle age (45 to 64 years old), although we also often see improvement in depression as people age from middle age into older ages (65 years and older). Sleep problems such as difficulty falling asleep and early morning waking are common symptoms of depression, anxiety, and other mood problems.
According to a 2011 study published in the Journal of Neuroscience, salt can help lower cortisol levels and balance blood sugar levels, which is what you want at night for restful sleep. Natural sugars can help by elevating insulin slightly, which helps lower cortisol (this is one of the reasons my doctor suggests consuming carbohydrates at night and not in the morning if you are trying to balance hormones).
Coffee and other caffeine-rich stuff. It might go without saying, but we’re going to say it anyway. Coffee can stay in your system for as long as six hours—which means that even a late afternoon cup could have an impact on your sleep. If you’re aiming to get to bed by 11, avoid coffee and other high-caffeine things like black tea, cola, and dark chocolate after 5pm.
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.
You already know the most common drinks to help you sleep, but for an even more effective herbal insomnia cure, try valerian tea. This herb is found in health food stores, at pharmacies, or from a qualified herbalist, and when brewed into tea, it can reduce the time it takes to fall asleep and produce a deep, satisfying rest. Also taken in capsule form or as a tincture, this organic sleep aid helped about one in 13 insomniacs enjoy a longer night’s sleep (with fewer middle-of-the-night wake-ups) in a Norwegian study. And as for insomnia due to menopause, there’s more good news: 30 percent of menopausal and postmenopausal women got better sleep after drinking valerian tea, according to a recent study from Iran. Find out what your sleep position says about your personality.
The recommended amount of sleep an adult needs is between seven and nine hours each night. But for many, finding this time isn’t the problem–it’s falling asleep once your head hits the pillow. I’m one of those people who occasionally has this problem, and in the past have tried everything from meditation to medication. But for the last four weeks, I tried something different–and it’s something worth trying if you have sleep problems.
A very helpful tool to track your sleep time and patterns is a sleep diary. Used in sleep research and clinical settings, a sleep diary is a handy reference to help people become familiar with their own natural patterns of sleep and wakefulness. The information that you will record in the sleep diary is simple and straightforward. It includes the time you go to bed, the time you wake up, your total hours of sleep, and whether you had any nighttime awakenings (and if so, how long you were awake) and any daytime naps. In addition, noting how you feel upon awakening (refreshed or tired), and how you feel at different times of the day will enable you to become more aware of your patterns, and help you determine if you are getting adequate sleep. Just keeping track of your sleep in this way may help improve your situation. If you need more help to improve your sleep, refer to Adopt Good Sleep Habits and Address Your Sleep Issues.
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Millions of people are using smartphone apps, bedside monitors, and wearable items (including bracelets, smart watches, and headbands) to informally collect and analyze data about their sleep. Smart technology can record sounds and movement during sleep, journal hours slept, and monitor heart beat and respiration. Using a companion app, data from some devices can be synced to a smartphone or tablet, or uploaded to a PC. Other apps and devices make white noise, produce light that stimulates melatonin production, and use gentle vibrations to help us sleep and wake.
The science behind the technique explains that when people are stressed or anxious, they tend to under-breathe (breathe shortly and shallowly). By forcing oneself to slow your inhale, you take in more oxygen, force it to affect your bloodstream by holding your breath, and then exhale slowly to release carbon dioxide. "The technique will effectively slow your heart rate and increase oxygen in your bloodstream."
It’s marketed as a before-bed beverage for a reason: The herb chamomile has been used as a sleep aid for thousands of years. While good research on chamomile’s effect on sleep is sparse, one 2016 study in the Journal of Advanced Nursing found that new moms who drank chamomile tea for two weeks reported fewer symptoms of sleep inefficiency and depression.
Each of us has different patterns of high and low states of energy throughout the day. Some people find that exercise in the morning can go a long way toward keeping their energy level consistent during the afternoon. A secret known to those who have become habitual exercisers is that effort creates energy. Don’t wait for energy to come when you are tired; as soon as you begin to feel that afternoon slump, shake it off by moving your body. Try taking a brisk walk after lunch. It may be what you need to keep you awake and alert the rest of the day.
Eighteen leading scientists and researchers came together to form the National Sleep Foundation’s expert panel tasked with updating the official recommendations. The panelists included six sleep specialists and representatives from leading organizations including the American Academy of Pediatrics, American Association of Anatomists, American College of Chest Physicians, American Congress of Obstetricians and Gynecologists, American Geriatrics Society, American Neurological Association, American Physiological Society, American Psychiatric Association, American Thoracic Society, Gerontological Society of America, Human Anatomy and Physiology Society, and Society for Research in Human Development. The panelists participated in a rigorous scientific process that included reviewing over 300 current scientific publications and voting on how much sleep is appropriate throughout the lifespan.
Some sleep researchers believe that it might be normal to be awake some during the night. (The fact that you sleep straight through the night without budging may again be a sign of inadequate time spent sleeping and increased sleep pressure.) This phenomenon of being awake at night is called "quiet wakefulness" and is often observed when the sleep habits of non-Western cultures are studied. When people sleep in a group in close quarters, there is more time spent awake during the night. This makes sleep a more fluid concept. Time may be spent chatting, eating a snack or engaging others around you. In history, fragmented sleep with periods of wakefulness in the middle of the night was common, reflected in the midnight adventures seen in the plays of Shakespeare, for example.
Wear socks to bed. While a cooler core body temperature helps you fall asleep faster and get more restful sleep, cold extremities (hands and feet) can have the opposite effect. If you tend to have cold feet at bedtime, put on a pair of cozy socks, rest your feet on a heating pad, or pile an extra blanket on the foot of your bed. If none of those appeal to you, try wearing a pair of warm slippers in the evening so that your feet will be toasty when you climb in bed for the night.