If pretending you’re tired sounds like too much work for you, you might want to look into hypnosis. Get that image of a creepy guy swinging his pocket watch back and forth until you bark like a dog out of your head. We’re talking about watching a five-minute hypnosis video while tucked in your bed. (YouTube is full of them; search “hypnosis for sleep.”) It might sound like a bit of hogwash, but researchers from the universities of Zurich and Fribourg beg to differ. Their 2014 study on the subject concluded that hypnosis can actually increase the quality of sleep. Huzzah.
When you’re desperate to get some rest, it’s tempting to head for the medicine cabinet for relief. And you may get it in the moment. But if you regularly have trouble sleeping, that’s a red flag that something’s wrong. It could be something as simple as too much caffeine or viewing electronic screens late at night. Or it may be a symptom of an underlying medical or psychological problem. But whatever it is, it won’t be cured with sleeping pills. At best, sleeping pills are a temporary band aid. At worst, they’re an addictive crutch that can make insomnia worse in the long run.
Slowed responses and dulled concentration from lack of sleep don't just affect school or sports performance, though. More than half of teens surveyed reported that they have driven a car while drowsy over the past year and 15% said they drove drowsy at least once a week. The National Highway Safety Traffic Administration estimates that more than 100,000 accidents, 40,000 injuries, and 1,500 people are killed in the U.S. every year in crashes caused by drivers who are simply tired. Young people under the age of 25 are far more likely to be involved in drowsy driving crashes.
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.
Throughout history, soldiers have faced serious sleep deprivation and have had to make do with squeezing rest in between firefights and in trenches, tents, and moving troop carriers. By necessity, they have to learn to sleep whenever and wherever they get the chance. Exhaustion certainly helps the eyes close, but it turns out the U.S. Army actively teaches this skill too.
Having a few drinks before bedtime will increase your NREM sleep (Stages 1 and 2) and reduce your REM sleep. You’ll remember that REM sleep helps you organize and store your memories. Too little REM sleep can be devastating for the brain and body. In addition, REM sleep is the sleep stage where the most calories are burned. And alcohol is filled with empty calories, so drinking is never a good idea when you’re trying to sleep better or lose weight. See more info on REM sleep here.
Clinical trials have not proven chamomile to be helpful for insomnia. Chamomile is an herb traditionally used to reduce muscle tension, soothe digestion, and reduce anxiety, which may help induce sleep. Sip a cup of hot chamomile tea after dinner, but don't drink it too close to the bed or you may have to get up in the middle of the night to go to the bathroom. Hops, passionflower, and ashwagandha are other herbs that are often used for insomnia. As with chamomile, they have not proven their effectiveness in studies.
Abdominal breathing. Most of us don’t breathe as deeply as we should. When we breathe deeply and fully, involving not only the chest, but also the belly, lower back, and ribcage, it can actually help the part of our nervous system that controls relaxation. Close your eyes and try taking deep, slow breaths, making each breath even deeper than the last. Breathe in through your nose and out through your mouth. Make each exhale a little longer than each inhale.
Français: mieux dormir, Italiano: Dormire Meglio, Español: dormir mejor, Deutsch: Besser schlafen, Português: Dormir Melhor, Nederlands: Beter slapen, 中文: 睡得更香, Русский: улучшить сон, Bahasa Indonesia: Tidur Lebih Nyenyak, Čeština: Jak mít lepší spánek, 日本語: よく眠る, العربية: أن تنعم بنوم أعمق وأهدأ, ไทย: นอนหลับให้สบาย, हिन्दी: बेहतर नींद लें, Tiếng Việt: Có Giấc ngủ Tốt hơn, 한국어: 더 잘 자는 법, Türkçe: Nasıl Rahat Uyunur
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:
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.
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.
Some people turn to “natural” sleep remedies or over-the-counter supplements, such as melatonin, to help them sleep. Melatonin may be helpful if you have insomnia caused by disruptions in your sleep/wake cycle, such as problems related to shift work, jet lag, and delayed sleep phase syndrome, but you should take it about five to six hours before bedtime. Also, some data suggest that taking magnesium supplements can promote sleep, especially in people with restless legs syndrome.
Though I’m not promising or claiming (nor does Weil) that practicing this breathing technique can fight disease or provide clinical benefits, I can tell you one thing: If it affects you like it did me, it will help you fall asleep way faster. Not only is it free, it also works for a number of different instances. In addition to using it to fall asleep in a pinch, you can practice it if you wake up in the middle of the night and find yourself thinking about something you have to do the next day, in order to fall back asleep; if you are nervous before an event (like a wedding, or giving a speech); if you are angry about something and want to calm down. My friend (the bride-to-be who slept like a baby the week before her wedding), who gets nervous to fly, uses it before flights and during if the plane encounters turbulence.
Exercising in the morning may help you sleep better than working out in the afternoon or evening. In an unpublished study presented at the 58th meeting of the American College of Sports Medicine, researchers at Appalachian State University in Boone, North Carolina, found that people spent 85 percent more time in light sleep and 75 percent more time in deep sleep when they worked out at 7 a.m. compared with working out later in the day. The authors aren’t sure why, but they believe early-bird workouts affect levels of stress hormones in a way that leads to better sleep quality later on. More research is needed to confirm these finding.
Beyond food and plants, regular exercise and turning off electronics can make a huge difference in getting some rest. Exercise wears out the body and is one of the best natural remedies. As for electronics, the blue light emitted can trigger the brain to stay awake. Try developing a nightly bedtime routine that promotes relaxation and allows you to wind down. The brain will begin to associate the routine with sleep and help you get the rest you need.
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Each person varies in their exact sleep requirements, but for most people, getting at least seven hours a night is needed for both a healthy body and a healthy mind. When we don’t sleep enough—or our quality of sleep is not optimal—our health can suffer. In fact, research has shown that regular bouts of poor sleep can shorten your expectancy and increase the risk of serious health problems like obesity, diabetes and heart disease.
You can practice mantram anywhere, especially as a sleep aid and a natural remedy for insomnia- it is a totally portable technique, requires no training or equipment, and can be used in any circumstance, so long as you don’t practice it while doing something that otherwise requires your undivided attention. Try experimenting with it – choose a word, sound or phrase that is pleasing to you, and repeat it. If your mind wanders, simply focus back on the word. You will be amazed at the results.
Cough-and-cold products have not been shown to be safe or effective in children younger than 6 years. Therefore, do not use this product to treat cold symptoms in children younger than 6 years unless specifically directed by the doctor. Some products (such as long-acting tablets/capsules) are not recommended for use in children younger than 12 years. Ask your doctor or pharmacist for more details about using your product safely.
There are several different types of prescription sleeping pills, classified as sedative hypnotics. In general, these medications act by working on receptors in the brain to slow down the nervous system. Some medications are used more for inducing sleep, while others are used for staying asleep. Some last longer than others in your system (a longer half-life), and some have a higher risk of becoming habit forming.
If you routinely fall asleep within 5 minutes of lying down, you probably have sleep deprivation or a sleep disorder. Microsleeps, or very brief episodes of sleep in an otherwise awake person, are another mark of sleep deprivation. In many cases, people are not aware that they are experiencing microsleeps. Some suspect that the widespread practice of “burning the candle at both ends” among harried workaholics has changed perceptions so much that what is really abnormal sleepiness is now considered normal.
5. If sleep doesn’t come, don’t become anxious or annoyed and try to force yourself to sleep. The more aggravated you become, the less likely you are to fall asleep. Instead, try to clear your mind and relax. For example, I find that making myself feel grateful for something soon sends me off to sleep. Alternatively, get up and do something relaxing and enjoyable for about half an hour before giving it another go. Don't worry too much about losing sleep: lying in bed with your eyes closed can provide some of the restorative benefits of sleep.
Safety Warning Do not use in children under 12 years of age. Ask a doctor before use if you have: a breathing problem such as asthma, emphysema or chronic bronchitis; glaucoma; trouble urinating due to an enlarged prostate gland. Ask a doctor or pharmacist before use if you are taking any other drugs. When using this product: avoid alcoholic beverages; take only at bedtime. Stop use and ask a doctor if: sleeplessness persists continuously for more than two weeks. Insomnia may be a symptom of serious underlying medical illness. If pregnant or breast-feeding, ask a health professional before use. Keep out of reach of children. In case of overdose, get medical help or contact a Poison Control Center right away. (1-800-222-1222) Do not use in children under 12 years of age. Ask a doctor before use if you have: a breathing problem such as asthma, emphysema or chronic bronchitis; glaucoma; trouble urinating due to an enlarged prostate gland. Ask a doctor or pharmacist before use if you are taking any other drugs. When using this product: avoid alcoholic beverages; take only at bedtime. Stop use and ask a doctor if sleeplessness persists continuously for more than two weeks. Insomnia may be a symptom of serious underlying medical illness. If pregnant or breast-feeding, ask a health professional before use. Keep out of reach of children. In case of overdose, get medical help or contact a Poison Control Center right away. (1-800-222-1222) — —
How is it possible to be sleep deprived without knowing it? Most of the signs of sleep deprivation are much more subtle than falling face first into your dinner plate. Furthermore, if you’ve made a habit of skimping on sleep, you may not even remember what it feels like to be truly wide-awake, fully alert, and firing on all cylinders. Maybe it feels normal to get sleepy when you’re in a boring meeting, struggling through the afternoon slump, or dozing off after dinner, but the truth is that it’s only “normal” if you’re sleep deprived.
Falling asleep isn't always as simple as placing your head on a pillow and shutting your eyes. Thoughts and worries might race their way through your mind, or getting comfortable might seem impossible. Fortunately, from relaxation techniques to changing your sleep routine, there are lots of ways to fall asleep quickly and improve your sleep quality.
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.