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?
This yoga method is thought to reduce blood pressure and calm you. Holistic sleep therapist Peter Smith says: “Lie on your left side, resting a finger on your right nostril to close it. Start slow, deep breathing in the left nostril.” Peter, author of Sleep Better With Natural Therapies (£13.99, Singing Dragon, out October 28), says this technique is particularly good when overheating or menopausal hot flushes are preventing sleep.
Eat Magnesium-Rich Foods: The mineral magnesium is a natural sedative. Deficiency of magnesium can result in difficulty sleeping, constipation, muscle tremors or cramps, anxiety, irritability, and pain. Foods rich in magnesium are legumes and seeds, dark leafy green vegetables, wheat bran, almonds, cashews, blackstrap molasses, brewer's yeast, and whole grains. In addition to including these whole foods in your diet, you can also try juicing dark leafy green vegetables.
Experts say that during the teen years, the body's rhythm (sort of like an internal biological clock) is temporarily reset, telling a person to fall asleep later and wake up later. This change might be due to the fact that the brain hormone is produced later at night for teens than it is for kids and adults. This can make it harder for teens to fall asleep early.
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.)
Valerian root is a plant with roots that contain many healing properties, in particular for a relaxation and sedative effects. It’s often found in combination with chamomile in a tea. By increasing the amount of gamma aminobutryic acid (GABA), it helps calm the nerve cells in the brain, resulting in a calming effect. GABA works by blocking brain signals that cause anxiety and that ongoing trickle effect that can come from it. This calming effect has made it a favorite natural remedy for anxiety too. (9)
Exercise has long been associated with higher quality sleep. While the research has mainly been done on those who don’t have insomnia, studies are suggesting that staying committed to a regular exercise routine can indeed improve the quality and duration of your sleep if you do. A study published in October 2015 in the Journal of Sleep Research showed that after six months of exercising 150 minutes a week, participants reported significantly reduced insomnia symptoms. They also had significantly reduced depression and anxiety scores.
The pineal gland, located within the brain’s two hemispheres, receives signals from the SCN and increases production of the hormone melatonin, which helps put you to sleep once the lights go down. People who have lost their sight and cannot coordinate their natural wake-sleep cycle using natural light can stabilize their sleep patterns by taking small amounts of melatonin at the same time each day. Scientists believe that peaks and valleys of melatonin over time are important for matching the body’s circadian rhythm to the external cycle of light and darkness.
But the good news is that you can take steps toward a good night’s sleep that are easy and painless. There are effective natural sleep aids that can help improve the quality and duration of your sleep, and they won’t leave you with all the unwanted side effects of conventional sleep medications. Here are the five most powerful all-natural sleep aids:
So if you're unable to sleep for about a 15- or 20-minute stretch, slip into your bunny slippers and out of the room. Try something relaxing and non-stimulating. Listen to music. Read a book. Even consider cleaning the house or doing the dishes, Olson suggests. A bath might do the trick, according to the National Heart, Lung, and Blood Institute, because sleepiness can brew from the post-bath drop in body temperature. Whatever activity you choose, do it away from bed, and return when you're feeling drowsy.
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.
Cognitive behavioral therapy (CBT) usually focuses on discovering and changing the thoughts or feelings that trigger depression and stress but it can be a natural insomnia cure, too. Research has found that CBT can retrain your body and mind for faster, deeper sleep. In a Harvard University study of 63 insomniacs, CBT was more effective than prescription sleeping pills; it cut the time it took for participants to fall asleep in half and improved sleep quality by 17 percent. You can practice CBT at home, too. The National Sleep Foundation recommends keeping a sleep diary of when you go to bed and wake up, as well as banishing daytime naps. Instead, adopt a regular sleep schedule; that means going to bed and waking up at the same time every day.
There are other non-medication options that might be helpful. Some people find benefit with the use of aromatherapy, although research studies may not support its use. Various relaxation techniques, including the use of biofeedback and breathing techniques, may also establish a connection between your mind and body. This can be incorporated into your bedtime rituals and make it easier to relax and transition into sleep.
The herb Vitex agnus castus (chaste tree) may help insomnia during menstrual periods or insomnia that is a side effect of premenstrual syndrome (PMS). In one study, women with moderate to severe premenstrual syndrome were treated with either a vitex agnus castus extract or a placebo for three menstrual cycles. Participants were asked to document their symptoms with a PMS diary with a daily rating scale of 17 symptoms. They reported fewer symptoms, especially less insomnia and negative affect, but their cramps didn't improve. However, chasteberry should not be used by anyone on birth control pills, hormone replacement therapy, or dopamine-related medications, according to the National Center for Complementary and Integrative Health.
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.
But with schools continuing to open at ridiculously early times and bosses still mostly unwilling to embrace the science calling for shorter workdays, it's hard to see how most of us are realistically going to either sleep in later or get to bed earlier (especially if, you know, you want to squeeze in fluffy extras like seeing your loved ones, feeding yourself, and enjoying life in the evenings).
An ultra short episode of sleep is sufficient to promote declarative memory performance. Lahl O, Wispel C, Willigens B. Journal of sleep research, 2008, Apr.;17(1):1365-2869. But try to avoid napping after 3:00 or 4:00pm, as this can make it harder to fall asleep at bedtime. Effects of afternoon "siesta" naps on sleep, alertness, performance, and circadian rhythms in the elderly. Monk TH, Buysse DJ, Carrier J. Sleep, 2002, Feb.;24(6):0161-8105.
In my article about passion flower, you can see the numerous benefits, including calming and anti-anxiety effects. When we have anxiety, it can greatly affect how we sleep because you just cannot seem to turn the brain off — especially while you’re trying to rest. Passion flower can provide the calming effect needed to help stop that vicious circle of thought.
It'll be easier to fall asleep if your room is completely dark, so cover up any blinking clocks, turn off your lamp, and pull your curtains to block lights from the street. And remember for tomorrow night: always dim your lights a few hours before bed. As Logie tells me, exposure to bright lights — like from your TV, lamps, or phone — in the evening can make it more difficult to fall asleep.
To set the record straight about being horizontal, Quartz spoke to one of the world’s most-talked-about sleep scientists. Daniel Gartenberg is currently working on research funded by the National Science Foundation and the National Institute of Aging and is also a TED resident. (Watch his talk on deep sleep here.) He’s also an entrepreneur who has launched several cognitive-behavioral-therapy apps, including the Sonic Sleep Coach alarm clock. All that with 8.5 hours of sleep a night.
Adjust the thermostat. If you’re too hot or too cold at bedtime, sleep isn’t going to come easy. While there’s no ideal temperature for everyone, most people sleep comfortably when the bedroom is between 60 and 67 degrees. As you start to feel drowsy, your body temperature drops, which in turn helps you drift off to sleep. A cooler bedroom facilitates that. Don’t cool it off too much, though — shivering in bed isn’t conducive to a good night’s sleep.