A professor I collaborate with at Penn State named Orfeu Buxton says that 8.5 hours of sleep is the new eight hours. In order to get a healthy eight hours of sleep, which is the amount that many people need, you need to be in bed for 8.5 hours. The standard in the literature is that healthy sleepers spend more than 90% of the time in bed asleep, so if you’re in bed for eight hours, a healthy sleeper might actually sleep for only about 7.2 hours.

“It truly is cruel,” Simpson says. "Women may have had no problems with sleep their whole lives, except they can’t get any because their children or their job are keeping them up. Then they get the kids raised and the job slows down, and their sleep patterns go absolutely haywire. During menopause, women’s rates of insomnia go through the roof, and their rates of sleep apnea become more or less equivalent to men.”
Unfortunately, some sleep medications can actually make the problem worse. Sleep aids frequently disrupt sleep cycles, causing less restorative sleep. Even if they help you sleep through the night, the sleep is not necessarily deep or restful. People can become dependent on these meds, requiring them to sleep, and many develop a tolerance to sleep meds over time, requiring more medication to get the same effect. These meds can also cause rebound insomnia, meaning it becomes even harder to fall asleep without the medication. So before you pop that pill for your sleep problems, try these methods instead:
Researchers from a Swiss study published in the journal Nature observed that warm feet and hands were the best predictor of rapid sleep onset. In the study, participants placed a hot water bottle at their feet, which widened the blood vessels on the surface of the skin, thereby increasing heat loss. Shifting blood flow from your core to your extremities cools down your body, working in concert with melatonin.
If you choose to cover sources of light in your room, make sure you don't create a fire hazard. For example, do not cover a source of heat like a light bulb with paper or cloth. If using candles, always blow them out before sleep and never leave them unattended. If you can't be certain you'll remain awake to blow out candles, do not use them at all in your bedroom space! Or you can place the candle on a broad plate where it when burn out safely.

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Night shift workers often have trouble falling asleep when they go to bed, and also have trouble staying awake at work because their natural circadian rhythm and sleep-wake cycle is disrupted.  In the case of jet lag, circadian rhythms become out of sync with the time of day when people fly to a different time zone, creating a mismatch between their internal clock and the actual clock. 

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.
Use
Helps to reduce difficulty in falling asleep

Drug Facts
Active ingredient (in each tablet) - Purpose
Doxylamine succinate 25 mg - Nighttime sleep-aid

Give your body and mind the good night's sleep they deserve with Equate Sleep Aid Doxylamine Succinate Tablets, 25 mg. Sleep is incredibly vital to good health and well-being in your life. Making sure you get enough sleep can be beneficial to mental health, quality of life, and safety. Sleep helps your brain work properly by preparing for the day, increasing learning efficiency and memory. Not only is sleep vital to mental health but it is also critical to positive physical health. This bottle includes 32 tablets, each containing 25 mg of Doxylamine Succinate in tamper-evident packaging. With just one tablet before bed you can rest assured that your mind and body will get the sleep they need without all the tossing, turning, and late night wakefulness. Start every morning feeling wide awake and refreshed with Equate Sleep Aid Doxylamine Succinate Tablets, 25 mg.

Did you know that a lack of exposure to sunlight may be interfering with your sleep quality? Light exposure is crucial to our circadian rhythms (aka our internal clocks), which control vital biological processes including sleep. Scientific research reveals that that a lack of light in the workplace results in poorer overall sleep quality, as well as sleep disturbances, which can then have further negative effects on health.
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.
It might seem like a good idea to doze off to your favorite sitcom, but research now shows it’s quite the opposite. A recent study in the Journal of Clinical Sleep Medicine found that young adults who watched multiple consecutive episodes of the same television show were 98% more likely to have poor sleep quality and reported experiencing more insomnia symptoms and next-day fatigue than those who didn’t binge-watch. Turns out, binge-watching actually caused them to be more cognitively aroused—exactly how you don’t want your brain to work right before bed. “Turn off the program after one episode and choose shows that won’t stimulate you,” says Dr. Dasgupta.

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.
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If you're having trouble falling asleep, listening to calming, soft music as you doze off could be a solution. A report published in August 2015 in the Cochrane Database of Systematic Reviews found that listening to music before going to bed may help improve sleep quality. Just make sure you're picking something soothing, and that you set it to turn off after a while, preferably when you're already deep in dreamland.
Trouble sleeping is often a symptom of another disease or condition, such as depression, chronic pain, medications, or stress, which might explain why it’s so common. Longitudinal course and impact of insomnia symptoms in adolescents with and without chronic pain. Palermo TM, Law E, Churchill SS. The journal of pain : official journal of the American Pain Society, 2012, Sep.;13(11):1528-8447.
Generally, non-benzodiazepines have fewer drawbacks than benzodiazepines, but that doesn’t make them suitable for everyone. Some may find this type of sleep medication ineffective at helping them sleep, while the long-term effects remain unknown. The U.S. Food and Drug Administration (FDA) recently directed the manufacturers of Ambien and similar sleeping pills to lower the standard dosage due to the serious risk of morning grogginess while driving, especially in women patients. Other side effects include:
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According to the American Sleep Association, one in every three adults experiences occasional insomnia, while another one in 10 has chronic insomnia. While most of us crave a good night’s sleep for the short-term benefit of feeling more alert, we also realize that sleep is crucial to our health. During those nightly hours of shut-eye, our bodies experience a prolonged period of repair and renewal that can improve everything from treatment of chronic conditions to weight management.
Researchers from a Swiss study published in the journal Nature observed that warm feet and hands were the best predictor of rapid sleep onset. In the study, participants placed a hot water bottle at their feet, which widened the blood vessels on the surface of the skin, thereby increasing heat loss. Shifting blood flow from your core to your extremities cools down your body, working in concert with melatonin.
Melatonin, a hormone produced in the brain, may also help you fall asleep faster when taken as a supplement. Triggered by the absence of light, this natural sleep aid regulates the body’s internal clock, ensuring we are tired at night and mentally and physically alert during the day. A recent study published in the journal Critical Care found that melatonin improved sleep quality and reduced nighttime disturbances in its healthy subjects, and experts from Israel’s Hadassah Medical Center discovered that melatonin supplements increased sleep time by 13 minutes. Supplements can be found in health food stores and pharmacies, but read up on the things you need to know before taking melatonin for sleep and talk to your doctor about whether melatonin is a suitable natural insomnia cure for you. Don’t miss the 10 best vitamins for sleep.

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.
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?

To start, we collected a list of 200 products widely available at drugstores and supplement shops, from Walgreens and CVS to Vitacost and Amazon. We limited the list to products marketed for adults and available without a prescription. We also made sure to include both natural and synthetic options — the common active ingredients in each work a little differently.
Want help achieving and maintaining a healthy weight? Aim for eight hours of sleep a night. Research suggests that appetite-regulating hormones are affected by sleep and that sleep deprivation could lead to weight gain. In two studies, people who slept five hours or less per night had higher levels of ghrelin – a hormone that stimulates hunger – and lower levels of the appetite-suppressing hormone leptin than those who slept eight hours per night. So make sure getting adequate sleep is near the top of your optimum health checklist!

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).

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.
lenetstan/shutterstockInsomniacs, prepare for the best night’s sleep ever. That’s right: No more tossing and turning into the wee hours of morning. No more counting sheep on Sunday evenings. And no more lying, wide-eyed, in the dark after waking up in the middle of the night. There’s now an easy—and expert-approved—way to fall asleep in less than a minute.

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.
When you first start, you’ll be desperate to just take in another breath, or you’ll want to speed up your counting, but if you stick to the numbers (or at least try to), and don’t take any breaks (in other words, consecutively repeat the 4-7-8 without resuming regular breathing), you can literally feel your heart rate slow down, your mind get quieter, and your whole body physically relax. It washes over you like a calming, relaxing drug. I can never remember getting past the first set of 4-7-8.
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