Directions Adults and children 12 years of age and over: take one tablet 30 minutes before going to bed; take once daily or as directed by a doctor; children under 12 years of age: do not use Adults and children 12 years of age and over: take one tablet 30 minutes before going to bed; take once daily or as directed by a doctor. Children under 12 years of age: do not use. Use: helps to reduce difficulty in falling asleep. — —
If you’re experiencing sleep debt, you may be tempted to take a nap as a quick fix; however, this isn’t the ideal solution. Naps can interfere with your ability to fall asleep at night and can further disrupt your sleep schedule; if you absolutely have to nap, keep it to an hour or so during peak sleepiness hours in the afternoon, but keep it short, or else you might not be able to fall asleep that night.
If anxiety is keeping you up at night, try these natural sleep remedies: yoga, meditating, or writing in a journal before bed. Tai chi is another powerful sleep-inducing (and stress-reducing!) exercise; in a 2004 Oregon Research Institute study, a tai chi routine right before bed helped people fall asleep 18 minutes faster and get 48 minutes more nightly sleep. In addition to adopting sleep-inducing habits, avoid these 11 “harmless” habits that are causing your insomnia.
Valerian. Valerian is a sedating herb that has been used since the second century A.D. to treat insomnia and anxiety. It is believed to work by increasing brain levels of the calming chemical GABA. Although the use of valerian for insomnia hasn’t been extensively studied, the research shows promise and it is generally considered to be safe and non-habit forming. It works best when taken daily for two or more weeks.
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Studies have shown that classical music, or any music that has a slow rhythm of 60 to 80 beats per minute, can help lull you to sleep. In a 2008 study, students aged 19 to 28 who listened to relaxing classical music for 45 minutes before bed showed significant improvement in sleep quality. Bonus: They also reported decreased symptoms of depression.
What are you waiting for? Download this simple, yet functional, sleep recorder and smart alarm today and start your tracking tonight! If you’d like even more information on why sleep is such an important component of your overall health, wellness and fitness efforts, please visit the Runtastic Blog today. We’re pleased to share a sleep series with interested users & readers to help YOU truly make the most of your shut eye. Sleep-related insights and further information on 24-hour tracking with Runtastic are also covered on our Fitness Channel on YouTube and throughout our social media channels. Go on - grab a cup of tea, settle in for a few moments & relax… Happy learning and sweet dreams.
The best way to find out if you are getting enough sleep is to note the time when you go to bed and when you wake up. If you don’t have trouble falling asleep, you can assume it takes about 15 to 20 minutes for you to fall asleep. Add those 20 minutes to the time you went to bed, and then subtract from the time you wake up. Is it somewhere within the recommended range of 7-9 hours?
Work stress, a tall stack of bills or relationship woes can keep you up at night. To the rescue: Stress-Relax Tranquil sleep aid. The tropical fruit-flavored chewable tablets contain melatonin along with the amino acids suntheanin and 5-HTP, which work together to boost relaxation and nix stress for more restful sleep. And because the formula is fast-acting, you’ll be off to dreamland in no time.
The most important thing is taking that time off—it’s more conducive to your productivity. A lot of times people think they can like fight through and push harder and harder and harder to get better results, but sleep can give you that, too. When you transition in and out of sleep, your brain produces theta waves, which help you think more divergently. That’s why a lot of times when you wake up from a power nap or from sleeping, you’ll be able to solve that intractable problem that you couldn’t earlier in the day. That’s one of the reasons I think taking a break—whether it’s meditation or nap—during that circadian dip can be much more conducive to productivity.
Set a regular bedtime. Going to bed at the same time each night signals to your body that it's time to sleep. Waking up at the same time every day also can help establish sleep patterns. So try to stick as closely as you can to your sleep schedule, even on weekends. Try not to go to sleep more than an hour later or wake up more than 2 to 3 hours later than you do during the week.
Probably not all people will be able to fall asleep this quickly all the time, especially on days when you might be upset or anxious near bedtime for whatever reason. Your best bet is not to try just one or two strategies from the article, but as many of the strategies as you can at the same time, and keep up this routine for several weeks or more.
According to one study, exposure to electrical lights between dusk and bedtime might negatively affect our chances at quality sleep. Assuming you don’t want to sit in the dark for hours, find the happy medium by dimming the lights as bedtime draws near. Also consider changing all light bulbs to “soft/warm” varieties with a color temperature less than 3,000 kelvins, all of which can reduce lights’ effects on our nervous systems.
Other potential health benefits: Melatonin may help to guard against cognitive impairment and neurodegenerative disease. It’s also being investigated as a therapy for some cancers. Supplemental melatonin may be effective at improving sleep quality and sleep quantity in people with ASD, and also may help improve daytime behavior. Melatonin has shown promise as a natural treatment for a range of conditions, including fibromyalgia, menopause, and irritable bowel syndrome.
Of course we know exercise is good for us, but the time you exercise could help you sleep deeper at night. Sleep expert Shawn Stevenson shared in this podcast episode that even 4 minutes of exercise in the morning can reset the cortisol cycle to its natural levels. In studies, exercising in the morning resulted in a 25% reduction in blood pressure at night and improved melatonin production (the hormone that helps us sleep).
Eat Foods That Help You Sleep: Tryptophan is a naturally-occurring amino acid that is a precursor to serotonin, which is then converted to melatonin. Eat carbohydrate snacks such as whole grain crackers before bedtime. Also include foods rich in vitamin B6, found in wheat germ, sunflower seeds, and bananas, which enhances the body's conversion of tryptophan. Note that L-tryptophan supplements are not recommended as they have been linked to eosinophilia-myalgia syndrome.
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.
One of the more paradoxical CBT-I methods used to help insomniacs sleep is to restrict their time spent in bed, perhaps even to just six hours of sleep or less to begin with. By keeping patients awake for longer, we build up a strong sleep pressure—a greater abundance of adenosine. Under this heavier weight of sleep pressure, patients fall asleep faster, and achieve a more stable, solid form of sleep across the night. In this way, a patient can regain their psychological confidence in being able to self-generate and sustain healthy, rapid, and sound sleep, night after night: something that has eluded them for months if not years. Upon reestablishing a patient’s confidence in this regard, time in bed is gradually increased.
Clinical trials have shown that passion flower can reduce anxiety as effectively as the prescribed drug known as benzodiazepine oxazepam. A four-week, double-blind study of patients with generalized anxiety disorder compared passion flower to the common anti-anxiety drug. While the oxazepam worked a little faster, both were the same in terms of effectiveness — however, the passion flower did not cause problems with job performance, such drowsiness while on the job, unlike the oxazepam. (8)
Another common anxiety that lurks in the wee-hours of a sleepless night is the mounting awareness that you're not asleep when you should be. Stress and frustration – not typically emotions that welcome relaxation – escalate as you fret about how you need to be up for work in four (or three or two) hours. The experts' suggestion? Get rid of time cues. "No clock watching," Walia says, "That's a big no-no. Turn the clock around."
But then something changed starting at around the ninth night. And honestly, I can’t be sure if it was due to the technique itself or the sheer boredom caused by trying to calm my body into a lump-like state. I relaxed my muscles and visualized swinging in a velvety hammock. And the next thing I knew, it was around 3 a.m., and I woke up, awkwardly splayed over my bed, with my feet still touching the floor and the bedside light still on. I was deeply tired and only woke enough to swing my legs into bed and turn off the lamp.
STRESS: When you’re stressed, your flight-or-fight response is active during the night, and your sleep quality is going to be shallow. It’s natural: If you have kids, you are programmed to be able to respond to your environment during the night to make sure you’re not getting eaten by a predator. Parents have this issue when their fight-or-flight response system is overly activated by worrying about their kid, and that worry actually makes their sleep quality worse.
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.
Because tryptophan is present in milk and warm milk helps some people feel drowsy, tryptophan became a much sought-after item for the treatment of insomnia at natural food stores. Yet some people who took tryptophan as a natural supplement developed a syndrome eosinophilia-myalgia syndrome (EMS). Some people died. Scientists later believed the deaths were the result of taking the amino acid tryptophan. Not everyone who took tryptophan, however, experienced these side effects. In addition, not everyone who took tryptophan received help for insomnia.
Ease anxiety. Sometimes the sleeplessness stems from worry. Your brain is on overdrive, thinking about your bank account and the big meeting tomorrow and your kid's detention. For people who consistently have trouble "quieting the mind" at night, Olson suggests trying "to train your mind to think about those things at more appropriate times of the day." Schedule a time each day – say, between work and dinner – to simply write a sentence or two about what's worrying you and where you stand with that. "Maybe it's as simple as, 'I thought about this today, but I don't have any real solutions right now,'" Olson says. By systematically documenting these worries during the day, ideally, you'll be less likely to fixate on them at night.
If someone has overdosed and has serious symptoms such as passing out or trouble breathing, call 911. Otherwise, call a poison control center right away. US residents can call their local poison control center at 1-800-222-1222. Canada residents can call a provincial poison control center. Symptoms of overdose may include: severe drowsiness, seizures, widened pupils. In children, mental/mood changes (such as restlessness, irritability, hallucinations) may occur before drowsiness.
What you’re eating and drinking and when you’re enjoying it affects your sleep. Try to finish eating 2 to 3 hours before bedtime so your whole system is ready to relax. Drink alcohol in the early evening instead of right before bed so your body has time to digest it before you hit the sack. Make caffeine a morning-only drink and stick to other beverages in the afternoon and evening. Caffeine stays in your system longer than you might think and can disrupt your sleep.
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:
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.
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!
Research has shown that changing your lifestyle and sleep habits is the best way to combat insomnia. Even if you decide to use sleeping pills or medications in the short term, experts recommend making changes to your lifestyle and bedtime behavior as a long-term remedy to sleep problems. Behavioral and environmental changes can have more of a positive impact on sleep than medication, without the risk of side effects or dependence.
Unwind by keeping the lights low. Light signals the brain that it's time to wake up. Staying away from bright lights (including computer screens!), as well as meditating or listening to soothing music, can help your body relax. Try to avoid TV, computers and other electronics, and using your phone (including texting) at least 1 hour before you go to bed.
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.