Tossing and turning all night never feels good—and most Americans are all too familiar with it. An estimated 164 million people struggle with sleep at least once a week, according to a 2016 survey from Consumer Reports. Insomnia can do worse than just tire you out the next day. If you're suffering from chronic lack of sleep, it can take a toll on your overall health.
Not only does lavender smell lovely, but the aroma of this flowering herb may also relax your nerves, lower your blood pressure, and put you in a relaxed state. A 2005 study at Wesleyan University found that subjects who sniffed lavender oil for two minutes at three, 10-minute intervals before bedtime increased their amount of deep sleep and felt more vigorous in the morning.
If you experience frequent insomnia, you’ve probably already tried the basics, like cutting back on caffeine and alcohol. Maybe you’ve also turned to the medications, luxury mattresses and pillows, white-noise machines, and other remedies that make up the $41 billion Americans spent on sleep aids and remedies in 2015, according to a report from BCC Research. But you might be wary, understandably, of relying on drugs.
Hypnosis is a state in which a person is more focused, aware, and open to suggestion. Although how it works is not understood, hypnosis may bring about physiological changes in the body such as decreased heart rate, blood pressure, and alpha wave brain patterns, similar to meditation and other types of deep relaxation. Hypnosis may be helpful in enhancing the effectiveness of cognitive-behavioral therapy and relaxation techniques. But the studies done so far are not well-designed.
Circadian rhythms direct a wide variety of functions from daily fluctuations in wakefulness to body temperature, metabolism, and the release of hormones. They control your timing of sleep and cause you to be sleepy at night and your tendency to wake in the morning without an alarm. Your body’s biological clock, which is based on a roughly 24-hour day, controls most circadian rhythms. Circadian rhythms synchronize with environmental cues (light, temperature) about the actual time of day, but they continue even in the absence of cues.
Sleep is an important part of your daily routine—you spend about one-third of your time doing it. Quality sleep – and getting enough of it at the right times -- is as essential to survival as food and water. Without sleep you can’t form or maintain the pathways in your brain that let you learn and create new memories, and it’s harder to concentrate and respond quickly.
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Gaia is a premium option at $0.30 per serving. However the valerian is sourced from the company’s organic farm in North Carolina, and each bottle comes with an ID number that allows you to track the batch and learn more about the source of your supplement on the manufacturer’s website. If you’re conscious about organic products, the price may be worth it, but know that there are cheaper valerian options out there.
People often ask me about whether, and how, to use cannabis for sleep. (I wrote about some dos and don’ts for using cannabis as a sleep tool—you can check it out here.) One of the easiest, most effective ways to harness the relaxing, sleep promoting effects of cannabis? Try using CBD. You’ve probably heard of CBD. It’s showing up everywhere as a therapy to reduce anxiety and improve mental focus. It’s also a natural sleep booster.
How glycine works: Glycine is considered among the most important amino acids for the body. It exerts widespread influence over our bodies’ systems, structure, and general health, including cardiovascular, cognitive, and metabolic health. Glycine helps the body make serotonin, a hormone and neurotransmitter that has significant effects on sleep and mood.
This amino acid comes from green tea and not only helps maintain a calm alertness during the day but also a deeper sleep at night. However, green tea doesn't contain enough L-theanine to significantly boost your REM cycles. Besides, you might then wake up to go to the bathroom. Instead, buy a brand called Suntheanine, which is pure L-theanine. (Other brands have inactive forms of theanine that block the effectiveness.) Take 50 to 200 milligrams at bedtime.
We tend to think of sleep as a time when the mind and body shut down. But this is not the case; sleep is an active period in which a lot of important processing, restoration, and strengthening occurs. Exactly how this happens and why our bodies are programmed for such a long period of slumber is still somewhat of a mystery. But scientists do understand some of sleep's critical functions, and the reasons we need it for optimal health and wellbeing.
Time to bust some long-held myths: Waking up early does not make you a better person. The early bird does not always catch the worm. Your circadian rhythm is your internal body clock, and it’s going to look different to your neighbor’s. When you go to sleep and wake up in accordance with your body’s natural circadian rhythm, you’ll sleep better, and be more alert and productive during the day. Dr. Michael Breus, a clinical psychologist and sleep expert, identified four sleep chronotypes (aka your circadian rhythm personality). These are:
This is a very serious matter, as the consequences of poor sleep can undermine your health and sleep deprivation may even lead to your death. There are serious symptoms and physical effects of sleep deprivation, including hallucinations. For all these reasons—and more—it is absolutely worthwhile to get the help that you need in order to sleep well and wake refreshed.
Unfortunately, a person can't just accumulate sleep deprivation and then log many hours of sleep to make up for it (although paying back "sleep debt" is always a good idea if you're sleep deprived). The best sleep habits are consistent, healthy routines that allow all of us, regardless of our age, to meet our sleep needs every night, and keep on top of life's challenges every day.
According to a 2011 study published in the Journal of Neuroscience, salt can help lower cortisol levels and balance blood sugar levels, which is what you want at night for restful sleep. Natural sugars can help by elevating insulin slightly, which helps lower cortisol (this is one of the reasons my doctor suggests consuming carbohydrates at night and not in the morning if you are trying to balance hormones).
For those that are looking to get a good night's rest or ease their insomnia the natural way without the use of sleep medications, there are certain plants and foods that can help out. As someone who has tried pretty much anything and everything other than taking sleeping pills, I can tell you that these natural sleep remedies do make a difference.
Activated charcoal: Toxins from kryptonite foods like refined flours and factory-farmed meat cause inflammation in your brain, messing with your sleep. Cleaning up your diet is the first step to flushing out toxins (find out more with this Bulletproof Diet Roadmap). An activated charcoal supplement speeds up the process, removing toxins from the gut before they reach your brain. Learn more about the benefits of activated charcoal and dosage guidelines here.
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.
“Pregnant women see an increase in sleep problems in the first and last trimester. During the first trimester, sleep problems are caused by hormonal changes, and during the last trimester, the baby is larger and creates pressure on the diaphragm, which creates breathing problems,” Chokroverty says. “The baby also puts pressure on the bladder, so a pregnant woman needs to wake up during the night to urinate. Lower back pain and stress and anxiety during the last trimester also cause sleep disturbances.”
If you're searching for a natural sleep aid to put an end to your insomnia, here's something to keep in mind. Some sleep aids and herbal remedies may help induce sleepiness. And even though the FDA does regulate dietary supplements, it treats them like foods rather than medications. Unlike drug manufacturers, the makers of supplements don’t have to show their products are safe or effective before selling them on the market.
You can practice mantram anywhere, especially as a sleep aid and a natural remedy for insomnia- it is a totally portable technique, requires no training or equipment, and can be used in any circumstance, so long as you don’t practice it while doing something that otherwise requires your undivided attention. Try experimenting with it – choose a word, sound or phrase that is pleasing to you, and repeat it. If your mind wanders, simply focus back on the word. You will be amazed at the results.
Probably the most common wearable to measuring sleep right now is the Fitbit. I’ve studied these devices in depth in a well-controlled laboratory experiment where we’re monitoring brainwaves. I can say the Fitbit is pretty accurate in measuring when you’re asleep and when you’re wake, but when it comes to measuring sleep stages, basically any device that measures heart rate, like the Apple Watch, is totally inaccurate. That’s because they don’t sample at the frequency necessary to get a good read on your sleep stages.
Invest in really comfy bedding. This is just common sense — if it feels really good to climb in bed at night, you’ll look forward to it. A quality mattress that suits your sleeping style, along with supportive pillows and soft, breathable bed linens, can mean the difference between tossing and turning and drifting off as soon as your head hits the pillow.