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!
Eighteen leading scientists and researchers came together to form the National Sleep Foundation’s expert panel tasked with updating the official recommendations. The panelists included six sleep specialists and representatives from leading organizations including the American Academy of Pediatrics, American Association of Anatomists, American College of Chest Physicians, American Congress of Obstetricians and Gynecologists, American Geriatrics Society, American Neurological Association, American Physiological Society, American Psychiatric Association, American Thoracic Society, Gerontological Society of America, Human Anatomy and Physiology Society, and Society for Research in Human Development. The panelists participated in a rigorous scientific process that included reviewing over 300 current scientific publications and voting on how much sleep is appropriate throughout the lifespan.
One thing experts say you should never drink right before bed? Alcohol. Not only can it trigger heartburn or indigestion (common sleep deterrents), but too many liquids right before bed can also lead to nighttime trips to the bathroom. "It makes you fall asleep, but the downside is multiple awakenings and arousals during the night that make you feel un-refreshed in the morning," Dr. Dasgupta cautions. That doesn't mean you can't have that glass of Merlot at dinner—just make sure you have a few hours of buffer before hitting the hay.
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.
It’s actually pretty normal to wake up during the night, anyway. In The Canterbury Tales, one of the oldest manuscripts in English culture, they describe “second sleep.” There’s some evidence that we used to go to bed when the sun went down, then wake up for a little bit at night—putter around, make sure we’re not getting eaten by a lion—and then go back to sleep. So it’s pretty normal to like wake up in the middle of the night and use the bathroom or whatever.
If you try just one sleep hack, make it this one. Junk light — the blue light that emits from your smartphone, laptop, and tablet screens — is wrecking your sleep. Too much blue light messes with your brain’s production of melatonin — the hormone that tells your body when it’s time to snooze. Blue light wakes you up and tells your brain that it’s daytime. Screens aren’t the only source of junk light — street lamps and LED lightbulbs are also to blame.
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.
The influence of tryptophan on sleep continues to be studied in major sleep laboratories across the nation. While this amino acid is not available as a natural dietary supplement or sleep remedy, you can easily include tryptophan in your diet through food sources such as turkey, cheese, nuts, beans, eggs, and milk. You can also boost serotonin levels in the brain -- helping you to feel calm and sleepy -- by eating foods rich in carbohydrates.
The research team, led by Floor Kroese, surveyed 177 people on Amazon's Mechanical Turk to assess what bedtime procrastination is and who is likely to do it. They asked participants to rate, on a scale of 1 (almost never) to 5 (almost always) how much the following statements applied to them ("R" items are those that are not typical of bedtime procrastinators):
LIGHT: The other thing is no blue light close to bedtime. There are a lot of studies that screen time close to bed is bad. One of the ideal ways of using our app is to connect it to your Bluetooth speakers so that you can put your phone in another room: There is something important to not having your phone in reach, because then you’re looking at the screen and getting the brightness. If you live in the city and there’s bright lights at night, having blackout shade can also be super useful.
Your bed plays one of the biggest roles in determining how long and how well you sleep. Your mattress and pillow have to be up to snuff for you to slumber well. Your bed and your body naturally change over time (they’re both aging!), so if your mattress is seven years or older, it’s probably time to replace it. Older mattresses do not provide the support you need for restful sleep and need to be replaced. Making this one improvement can unlock nights of blissful sleep. Your pillows should also be replaced regularly once a year to make sure you are getting proper support for your neck and spine.
You can make 8 hours of quality sleep a regular part of your life by scheduling it. Make sleep part of your to-do list and plan your bedtime like you would any other appointment. You wouldn’t miss a meeting to binge watch TV, would you? Be strict about your sleep appointment in the same way. Keep a consistent schedule for sleep and wake times and soon they will become just a part of your regular routine. Support your schedule by creating a bedtime routine that relaxes you with hot baths, good books or soothing music.
Diphenhydramine is an antihistamine used to relieve symptoms of allergy, hay fever, and the common cold. These symptoms include rash, itching, watery eyes, itchy eyes/nose/throat, cough, runny nose, and sneezing. It is also used to prevent and treat nausea, vomiting and dizziness caused by motion sickness. Diphenhydramine can also be used to help you relax and fall asleep.
Sometimes counting sheep just doesn't get the job done. For over-the-counter support for a good night's sleep, Good Sense's Sleep Aid Doxylamine could be just what you need to get you over the hurdle and off to Dreamland. The active ingredient, doxylamine, helps calm the brain and lets you forget about all the things going on in your world. Each tablet contains 25 mg of doxylamine succinate.
Some sleep researchers believe that it might be normal to be awake some during the night. (The fact that you sleep straight through the night without budging may again be a sign of inadequate time spent sleeping and increased sleep pressure.) This phenomenon of being awake at night is called "quiet wakefulness" and is often observed when the sleep habits of non-Western cultures are studied. When people sleep in a group in close quarters, there is more time spent awake during the night. This makes sleep a more fluid concept. Time may be spent chatting, eating a snack or engaging others around you. In history, fragmented sleep with periods of wakefulness in the middle of the night was common, reflected in the midnight adventures seen in the plays of Shakespeare, for example.
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.
Unless you’re in pain, your sleep aid doesn’t need to include painkillers. Products like Advil PM, which combine antihistamines with painkillers like ibuprofen or acetaminophen, have name recognition. But Dr. Gary Zammit, the executive director of the Sleep Disorders Institute, suggested following this rule when it comes to medications: Treat the problem that you have.
Spicy foods. Can’t get enough sriracha? Save it for lunchtime. One International Journal of Psychophysiology study found that when people who consumed hot condiments (like Tabasco sauce or mustard) before bed took longer to fall asleep and achieved less restful sleep compared to when they skip the stuff. Researchers aren’t totally sure why spicy foods mess with your sleep, but it could be because they raise your body temperature.
Watch something boring. Just about everything you read about improving sleep advises you to avoid screen time before bed. But the truth is, a lot of people do it anyway. If you’re going to watch TV or your laptop in bed, watch something unexciting. Think a Ken Burns documentary, or an episode of House Hunters. No scary movies, thrillers, or the 11 o’clock news. If it’s likely to get your pulse racing, turn it off. There’s even a website for it — Napflix, which serves up the most snooze-worthy videos on YouTube (think Bonsai tree pruning or tropical fish swimming in an aquarium).