But other times, insomnia can become a long-term thing. Sometimes, that can happen as the result of a more serious health condition, like depression, anxiety, or sleep apnea. Other times, insomnia can stem from crappy sleep habits, like eating too many heavy snacks before bed, sleeping in an uncomfortable environment, or staying glued to your smartphone or tablet all night long.
Imagine yourself drifting in a blissful slumber while practicing deep breathing and progressive muscle relaxation. Treating insomnia with a self-administered muscle relaxation training program: a follow-up. Gustafson R. Psychological reports, 1992, May.;70(1):0033-2941. Starting at one end of the body and working up or down, clench and then release each section of muscles for instant all-over relaxation.
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.
Abdominal breathing. Most of us don’t breathe as deeply as we should. When we breathe deeply and fully, involving not only the chest, but also the belly, lower back, and ribcage, it can actually help the part of our nervous system that controls relaxation. Close your eyes and try taking deep, slow breaths, making each breath even deeper than the last. Breathe in through your nose and out through your mouth. Make each exhale a little longer than each inhale.

Postpone worrying and brainstorming. If you wake during the night feeling anxious about something, make a brief note of it on paper and postpone worrying about it until the next day when it will be easier to resolve. Similarly, if a great idea is keeping you awake, make a note of it on paper and fall back to sleep knowing you’ll be much more productive after a good night’s rest.
Record how much and when you sleep, fatigue levels throughout the day, and any other symptoms. This serves two purposes: It can identify activities that help or hurt the chances of a good night’s rest, and it’s a useful tool for a doctor or therapist, should you decide to see one. Digital programs like Zeo, YawnLog, and a variety of apps can all make snooze-tracking easier.
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.
Everyone benefits from a good night's sleep. If you continue to have trouble sleeping, talk to your doctor. In addition to lifestyle changes, he or she might recommend behavior therapy to help you learn new sleep habits and ways to make your sleeping environment more conducive to sleep. In some cases, short-term use of prescription sleep aids might be recommended as well.
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.
For those with insomnia, a calm, relaxing sleep environment is imperative for uninterrupted slumber. Perhaps one of the most effective natural sleep remedies is removing digital clocks and other electronics that glow, such as cell phones and laptops; even if you don’t wake up in the middle of the night, the pings from your cell phone or email can disrupt your sleep cycle. Go even further by making sure your shades are tightly drawn against any outdoor lights. For maximum comfort, the National Sleep Foundation recommends a room temperature between 60 and 67 degrees. Make sure your room is the best environment for deep sleep by stealing these things the bedrooms of all good sleepers have in common.
Information on this website is provided for informational purposes only and is not intended as a substitute for the advice provided by your physician or other healthcare professional. You should not use the information on this website for diagnosing or treating a health problem or disease, or prescribing any medication or other treatment. Any third party offering or advertising on this website does not constitute an endorsement by Andrew Weil, M.D. or Healthy Lifestyle Brands.
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.

THIS TOOL DOES NOT PROVIDE MEDICAL ADVICE. It is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional medical advice, diagnosis or treatment and should not be relied on to make decisions about your health. Never ignore professional medical advice in seeking treatment because of something you have read on the WebMD Site. If you think you may have a medical emergency, immediately call your doctor or dial 911.
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.

Any general advice posted on our blog, website, or app is for informational purposes only and is not intended to replace or substitute for any medical or other advice. The One Medical Group entities and 1Life Healthcare, Inc. make no representations or warranties and expressly disclaim any and all liability concerning any treatment, action by, or effect on any person following the general information offered or provided within or through the blog, website, or app. If you have specific concerns or a situation arises in which you require medical advice, you should consult with an appropriately trained and qualified medical services provider.
You may be familiar with the sleep hormone melatonin. Every night when we go to bed, this hormone, triggered by darkness, tells the brain it's sleepy time. Unfortunately, not everyone's body produces enough of the common sleep aid to get to sleep and this can cause insomnia. Bananas, however, can give your body a boost of melatonin that you might be lacking.
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.
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 Root. Valerian root helps relax the body, decrease anxiety, and regulate your sleep cycle. While it helps to induce sedation, it won’t make you feel groggy in the morning, which, unfortunately, can be a common side effect of other sleep-promoting supplements and medications. Valerian root not only improves your quality of sleep, but it also helps you fall asleep faster.

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.
LabDoor gave Source Naturals’ melatonin high marks for label accuracy, with a score of 82.3 out of 100. Note that this score is for Source Naturals Melatonin 1 mg Orange Flavor, which offers a very strong burst of citrus (though no medicinal taste at all). If you’re not a fan of citrus, we’d suggest Source Naturals’ unflavored melatonin instead — or you can try the peppermint formula. At $0.06 per serving, any one of these flavors represents an affordable option.
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?
Adjustable beds also allow you to change the angle of your upper body and legs. This can be particularly helpful for people who experience conditions like lower back pain or swelling, since these adjustments can reduce back tension and promote circulation to improve comfort. Acid reflux keeps many people up as well, and elevating the upper body can make a significant difference.
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