Fortunately, doing that is easier than you might think. Below, we’ll take a look at the multitude of lifestyle changes—both big and small—that you can make to help you sleep better. We’ll also explore proven herbal remedies that can give you a relaxation boost when you really need it, minus the side effects that tend to come with prescription meds.
It’s a well-known fact that having a heavy meal just before bed can cause you to have a poor night of rest, but did you know that there are some foods that could help you sleep better? That doesn’t mean you need to add calories necessarily or eat a huge meal right before bed, but it could mean that you can incorporate some of these foods into your dinner or as a small after-dinner snack.
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 drinks and take only at bedtime; Stop use and ask a doctor if sleeplessness lasts continuously for more than two weeks; Insomnia may be symptom of 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.
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.
Get comfy in bed and try what's known as the "4-7-8" breathing exercise. "This technique is also known as 'The Relaxing Breath' and helps promote better sleep," Tramonte says. To do it, simply breathe in through your nose for a count of four, hold it for seven, then breathe out through your mouth for a count of eight. And just like that you'll be asleep.
Sleep medications, which are most useful for short-term sleeplessness, do require some caution, because they can result in hangovers the next day, or, even worse, lead you to eat, amble about, and even drive while asleep, with no memory of having eaten, ambled about, or driven. The FDA suggests that if you take Ambien, in particular, and at certain dosages, you shouldn’t drive the next day, or take part in other activities that necessitate your being completely awake, because the drug can remain in your system at levels that may affect your functioning.
Keep precautions in mind. Diphenhydramine and doxylamine aren't recommended for people who have closed-angle glaucoma, asthma, chronic obstructive pulmonary disease, sleep apnea, severe liver disease, digestive system obstruction or urinary retention. In addition, sleep aids pose risks for women who are pregnant or breast-feeding, and might pose risks to people over age 75, including an increased risk of strokes and dementia.
It varies. There’s no clear answer. In our studies, we’ll play really loud sounds that people have no conscious awareness of at all: We can play a sound literally at 70 decibels, which is like someone screaming, and that’ll wake them up briefly and then they’ll go right back into the sleep stage that they were in. Other times you can get a full awakening, and you’ll have to go through the process again.
Experts say that during the teen years, the body's rhythm (sort of like an internal biological clock) is temporarily reset, telling a person to fall asleep later and wake up later. This change might be due to the fact that the brain hormone is produced later at night for teens than it is for kids and adults. This can make it harder for teens to fall asleep early.
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.
Drug interactions may change how your medications work or increase your risk for serious side effects. This document does not contain all possible drug interactions. Keep a list of all the products you use (including prescription/nonprescription drugs and herbal products) and share it with your doctor and pharmacist. Do not start, stop, or change the dosage of any medicines without your doctor's approval.
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.
Sleep needs and patterns of sleep and wakefulness are not the same for everyone. The first step in determining your need for sleep is through self-evaluation. Ask yourself: "How tired do I feel during the daytime? When do I feel most alert? When does fatigue set in?" Even moments of sleepiness that you may think of as routine, for instance, falling asleep on the subway on the way to work, or during a lecture, are likely a sign that you are not getting enough sleep.
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.
So I can confidently say this decades-old technique worked for me. Mind you, it didn’t work every night. Some nights during that second week I didn’t get that “release” after my visualization. But as the weeks went on, the trick seemed to work more often than not. And it seemed to work more effectively when I visualized myself in a velvety hammock instead of in a canoe, so it helps to switch up visualizations to see what works best.
You may be doing all the right things—respecting your sleep needs and patterns, setting aside an ample amount of time to sleep, keeping a sleep diary—but still experiencing daytime sleepiness, fatigue, or insomnia. If that's the case, you should consider consulting a sleep specialist who can help you set up a better sleep environment, provide support for making behavioral changes that may be interfering with sleep, or possibly diagnose a sleep disorder. You have a right to feel well rested—and there are many resources available to help you get the sleep you need.
Studies have shown that exercise during the day can improve sleep at night. When we exercise, we experience a significant rise in body temperature, followed a few hours later by a significant drop. This drop in body temperature makes it easier for us to fall and stay asleep. The best time to exercise is late afternoon or early evening, rather than just before bed. Aim for at least 30 minutes four times a week. Aerobic exercises are the best to combat insomnia as they increase the amount of oxygen that reaches the blood.
There are many reasons why people have a difficult time staying asleep. The good news is that common problems with sleep are often easily addressed without the use of medication or pharmaceutical sleep aids. There are no guaranteed natural cures for insomnia, but there are effective steps you can take, including natural sleep aids. Ask yourself these questions (and try the simple sleep aid recommendations) if you find yourself waking frequently in the night:
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.
SOUND: We focus on sound a lot. Quiet environments are going to improve your sleep quality. Your brain has these micro arousals throughout the night without you being consciously aware of it—even an air-conditioning unit turning on wakes up your brain. So blocking out noises is a low-hanging fruit to improve your sleep quality. Bose just released an earbud that you can sleep with, for example.
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.
“Most sleep problems are related to stress, and dealing with stress is really important," says Frank Lipman, MD. "I usually recommend some type of meditation practice or breathing technique." Spend 20 minutes doing something you enjoy (non-stimulating, of course), take 20 minutes for your hygiene routine, and use the last 20 minutes to employ a relaxation technique that works for you, such as meditation or yoga. (New to meditation? Try these 3 quick meditations absolutely anyone can do.)
A smart tip for jetsetters: Pack melatonin supplements, such as Natrol Melatonin Fast Dissolve Tablets. The supplement helps your body better adjust to the new time zone, allowing you to fall asleep come bedtime and avoid jet lag. But the sleep aid isn’t just for jet lag. You can also pop the tablets when you have occasional sleepiness or when your sleep schedule shifts and you need to get your body into sleep mode. It’s recommended that you start with a small 1 mg dose (take it 20 minutes before bedtime). You can slowly increase your dosage, but don’t exceed 10 mg.
Even without considering genetics and age, the National Sleep Foundation's 2008 Sleep in America poll found that many adults are apparently not meeting their sleep needs, sleeping an average of only 6 hours and 40 minutes during the week, and about 7.5 hours on the weekends.2 How can you tell if your sleep is adequate and meets your needs? Sleep scientists and physicians have a variety of methods to help determine if you are getting enough sleep.
An ultra short episode of sleep is sufficient to promote declarative memory performance. Lahl O, Wispel C, Willigens B. Journal of sleep research, 2008, Apr.;17(1):1365-2869. But try to avoid napping after 3:00 or 4:00pm, as this can make it harder to fall asleep at bedtime. Effects of afternoon "siesta" naps on sleep, alertness, performance, and circadian rhythms in the elderly. Monk TH, Buysse DJ, Carrier J. Sleep, 2002, Feb.;24(6):0161-8105.
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.
The key here is to keep dinners simple and moderate in portion, so you won’t be bothered with indigestion later. Eating carbs four hours before sleep was more effective than one hour prior in the study, meaning planning your evening meals could prove helpful. Spicy foods can also affect your ability to fall asleep quickly, so keep that in mind, too.