You toss and turn, trying to fall asleep, watching the minutes tick toward morning on your bedside clock. Does this scenario sound familiar? Do yourself a favor: Hide the clock. Constantly checking the time only increases your stress, making it harder to turn down the dial on your nervous system and fall asleep. “If you stare at the clock, it increases your stress and worry about not falling asleep,” says Meltzer.
IT'S 4 A.M. THE CLOCK ticks, the moon glows, the dog snores and you just stare. Perhaps you stare into the blackish red of the inside of your eyelids as you lie still and fetal, thinking if you pretend to be sleeping, the real thing will surely come. Or maybe you stare at the paint chips in the ceiling, then the laundry on the floor, then the glowing 4:01 a.m. time, as you turn and shift and stare some more. And you know you shouldn't be staring – you should be sleeping! You should be logging those crucial seven-plus hours of quality sleep each night, and the frustration that you cannot will yourself to achieve that makes this 4:02 a.m. stare session all the more infuriating. And it's hard to fall asleep when you're infuriated.
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.
Set a Routine. If you get up early one morning and then sleep in the next, it can be hard to fall into a rhythm. For the 17 percent of Americans who do shift work, an erratic schedule may be part of the job. But if that doesn't apply to you, going to bed and waking up at roughly the same times every day can help you fall asleep faster and sleep more soundly.
REM sleep first occurs about 90 minutes after falling asleep. Your eyes move rapidly from side to side behind closed eyelids. Mixed frequency brain wave activity becomes closer to that seen in wakefulness. Your breathing becomes faster and irregular, and your heart rate and blood pressure increase to near waking levels. Most of your dreaming occurs during REM sleep, although some can also occur in non-REM sleep. Your arm and leg muscles become temporarily paralyzed, which prevents you from acting out your dreams. As you age, you sleep less of your time in REM sleep. Memory consolidation most likely requires both non-REM and REM sleep.
We know we told you to put away your phone before bed but, for this, we’ll make an exception. Try to drown out the noise of your fighting neighbours and their barking dog with an app like Sleep Genius ($6 on iTunes). Its underlying technology has been tested and used by NASA to help astronauts fall asleep. We say: If it’s good enough for the space program, it’s good enough for us.
Even a hint of dim light—8 to 10 lux—has been shown to delay the release of nighttime melatonin in humans. The feeblest of bedside lamps pumps out twice as much: anywhere from 20 to 80 lux. A subtly lit living room, where most people reside in the hours before bed, will hum at around 200 lux. Despite being just 1 to 2 percent of the strength of daylight, this ambient level of incandescent home lighting can have 50 percent of the melatonin-suppressing influence within the brain.
Progressive muscle relaxation. Because relaxing your physical body can be just as effective as relaxing your mind. Try repeatedly tensing and releasing your toes to the count of 10, recommend experts at the University of Maryland Medical Center, Sleep Disorders Center. It’s crazy simple, but it can actually help relieve pent up energy and help you feel more relaxed.
These products do not cure or shorten the length of the common cold and may cause serious side effects. To decrease the risk for serious side effects, carefully follow all dosage directions. Do not use this product to make a child sleepy. Do not give other cough-and-cold medication that might contain the same or similar ingredients (see also Drug Interactions section). Ask the doctor or pharmacist about other ways to relieve cough and cold symptoms (such as drinking enough fluids, using a humidifier or saline nose drops/spray).
This secret was revealed in a 1981 book called "Relax and Win: Championship Performance," but has gained traction online in recent months. It's a meditation method designed specially for soldiers trying to fall asleep in difficult conditions. It's said to work for 96 percent of people after six weeks of practice. Here's how the Independent describes it:
Mindful breathing practices have been a part of yoga and Eastern wellness modalities for centuries but aren’t as popular in Western culture. The most well-known champion of the 4-7-8 breathing technique in the U.S., who is somewhat responsible for the prevalence that the technique does have amongst integrative medicine practitioners, yogis, and those in search of stress reduction and overall relaxation, is Harvard-educated Andrew Weil, MD.
Ongoing sleep deficiency can lower your immune system, making it harder for your body to fight infections. It can trigger mood changes like irritability, depression, and anxiety. And studies have linked insufficient sleep to weight gain; increased risk of developing heart disease, high blood pressure, and type 2 diabetes; and even shorter life expectancy.
Olson also advises that those who turn to over-the-counter sleep aids do so intermittently, to help avoid building a habit, and to check with their doctors that the medicine doesn't interfere with any of their conditions or medications. If you wind up on a Food and Drug Administration-approved prescription sleep aid, Walia points out that it should be for the short term.
Like all drugs, natural sleep remedies can have side effects and risks. Pre-market evaluation and approval by the FDA are not required for OTC aids, dietary supplements, or herbal products. The particular brand you buy may have inappropriate dosing. You may get less or more of the herb than intended, which could make it dangerous to use in treatments, especially for children or the elderly,
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.
Valerian is thought to affect levels of one of the calming neurotransmitters in the body, gamma-aminobutyric acid (GABA). It also relieves muscle spasms and is thought to help alleviate menstrual period pain. Valerian is typically taken an hour before bed. A standard dose is 450 mg. If taken during the day, valerian may result in drowsiness—it is often taken in two to three 300 mg doses with meals.
If you know me, you’re well aware that I always suggest a natural remedy over a synthetic option, and the reason is pretty clear. In the case of sleeping pills, they typically slow your breathing and may cause you to breath much more shallow than normal. This could be problematic, and even dangerous, for someone with asthma or other lung-related problems like COPD, a chronic obstructive pulmonary disease that makes it hard to breathe. Sleeping pills also commonly have numerous side effects, such as: (17)
“Sleep is not an on-and-off switch,” says the sleep expert and clinical psychologist Michael Breus, PhD, the author of The Power of When. “Your body needs time to unwind and ready itself for shut-eye.” That’s why Dr. Breus recommends practicing a three-part routine called the “Power-Down Hour.” During the first 20 minutes, complete any tasks that absolutely must get done before bedtime. Wash your face, brush your teeth, and get dressed for bed during the next 20 minutes. For the last 20 minutes, lie in bed quietly and meditate. Focus on the rhythm of your breathing and shoo away any negative thoughts during this time.
When we can't sleep, we become more focused on it. Panicked by our lack of shut-eye, we make constant changes to improve the situation - whether that's going to bed earlier, having longer lie-ins, or watching TV in bed. Consequently, we spend less time actually sleeping in the bedroom. The result? The connection between bed and sleep becomes weak, and we effectively un-learn how to sleep.
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)
Got grandkids? That means you probably have a plastic bottle of bubbles around the house. The benefits of blowing them before bed are two-fold: Bubbles are slightly hypnotic to look at and require a process of deep breathing to blow, said Rachel Marie E. Salas, M.D., a professor of neurology at Johns Hopkins University School of Medicine, in a recent New York Post article. “It’s like a deep breathing exercise, which helps calm your body and mind,” she says. “And since it’s such a silly activity, it can also take your mind off of any potential sleep-thwarting thoughts.”
In fact, better sleep may be a byproduct of increased mindfulness, even if it’s not directly addressed in practice. In a 2015 study in JAMA Internal Medicine, adults who spent two hours a week learning meditation and mindfulness techniques for six weeks (but who never discussed sleep) reported less insomnia and fatigue than those who’d spent that time learning basic sleep hygiene.
Everyone varies, and this is why you need to find out how much your brain needs. And you do that by keeping a sleep diary over a week or two, and just taking an average of how many hours you are actually sleeping. So not lying in bed, but subtracting the time it took you to fall asleep and any time you lay awake in the night. That’s the amount of sleep your brain got that night.
“This is a stimulus control theory,” says Meltzer. “Everything in life has a stimulus value, even your bed,” meaning your body should recognize that lying in bed means it’s time to go to sleep. To give your bed that value, the only things you should be doing in it are sleep and sex, she explains. “Getting out of bed if you can’t sleep is the hardest one to do, but it’s so important. If you’re spending 10 hours in bed, but only sleeping six, that’s really bad. Your bed becomes a place for thinking, worrying, watching TV, and not for sleeping.”
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.
The amount of sleep that a healthy individual needs is largely determined by two factors: genetics and age. Genetics plays a role in both the amount of sleep a person needs, as well as his or her preference for waking up early (these are the so-called "larks," or morning-type individuals) or staying up late (these are the "owls," or evening-type people). Our internal biological clock, which regulates the cycling of many functions including the sleep/wake cycle, can vary slightly from individual to individual. Although our internal clock is set to approximately 24 hours, if your clock runs faster than 24 hours, you tend to be a "lark" and wake up early; if your clock runs more slowly, you tend to be an "owl" and go to bed later.
Try relaxation techniques. Call to arms whatever relaxation tips you know to combat this inappropriately timed alertness. Try your favorite calming yoga pose (Savasana, anyone?). Meditate. In this travel meditation article, neuroscience researcher Catherine Kerr explains a simple way of unwinding through breathing. You simply note the rising and falling of your breath, and focus on the parts of your body where you feel these slow inhales and exhales, whether it's in the lungs, abdomen, tip of your nose or elsewhere.
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.
Stage 2 non-REM sleep is a period of light sleep before you enter deeper sleep. Your heartbeat and breathing slow, and muscles relax even further. Your body temperature drops and eye movements stop. Brain wave activity slows but is marked by brief bursts of electrical activity. You spend more of your repeated sleep cycles in stage 2 sleep than in other sleep stages.
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.
From having occasional difficulty sleeping to insomnia, there is a lot you can do to get a better night's sleep, feel refreshed when you awake, and remain alert throughout the day. It's called "sleep hygiene" and refers to those practices, habits, and environmental factors that are critically important for sound sleep. And most of it is under your control.
No one would argue that exercise isn’t good for you. It keeps muscles and bones strong and maintains good cardiovascular health. Many of my sleep patients who lead sedentary lives and don’t exercise regularly are missing out on an excellent sleep remedy. Data suggest not only that exercising during the day will help you fall asleep more quickly and plunge you into deeper sleep for a longer period of time, but also that exercising causes your body to produce growth hormones, which help it to repair and revitalize itself. Many of my patients report that they sleep better with regular exercise and that they feel more alert and rejuvenated the following day.
Probably the most commonly known characteristic that can help through food is tryptophan — yes, that sleepiness from the Thanksgiving turkey is no joke. Tryptophan is an amino acid that can help the brain get into a relaxed state, similar to serotonin and melatonin. You can obtain tryptophan and serotonin from carbohydrates, particularly 100 percent whole grain oats, brown rice, corn or quinoa.
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.
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."
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.