A sleep deficit affects everything from someone's ability to pay attention in class to his or her mood. According to a National Sleep Foundation Sleep in America poll, more than 25% of high school students fall asleep in class, and experts have tied lost sleep to poorer grades. Lack of sleep also damages teens' ability to do their best in athletics.
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.
Cognitive Behavioral Therapy for Insomnia is a pretty common technique. Also called CBT-I, the therapy typically involves self-monitoring, mental strategies (like developing positive thoughts about sleep), and creating an environment that promotes sleep—and it’s been shown to improve sleep quality. Self-help treatment for insomnia symptoms associated with chronic conditions in older adults: a randomized controlled trial. Morgan K, Gregory P, Tomeny M. Journal of the American Geriatrics Society, 2012, Oct.;60(10):1532-5415. Learn these strategies with the help of a therapist or with online guidance or books—both are equally effective ways of implementing CBT-I. Efficacy of a behavioral self-help treatment with or without therapist guidance for co-morbid and primary insomnia—a randomized controlled trial. Jernelov, S., Lekander, M., Blom, K., et al. Department of Clinical Neuroscience, Karolinska Institutet, Sweden. BMC Psychiatry, 2012 Jan 22;12:5 Not into seeing a therapist? Check out Sleepio, a digital program that helps users learn about and implement CBT practices from the comfort of their own homes.
Trouble sleeping is often a symptom of another disease or condition, such as depression, chronic pain, medications, or stress, which might explain why it’s so common. Longitudinal course and impact of insomnia symptoms in adolescents with and without chronic pain. Palermo TM, Law E, Churchill SS. The journal of pain : official journal of the American Pain Society, 2012, Sep.;13(11):1528-8447.
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.
Well, I think the approach to sleep should be really simple stuff first. I’m not a physician, so I can’t give advice about which medications to take and when, but the consensus among the specialists I spoke to was that you should try to get your sleep stability right first, and make sure that you’re getting consolidated sleep and not waking up all the time.
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.
Clinical trials have not proven chamomile to be helpful for insomnia. Chamomile is an herb traditionally used to reduce muscle tension, soothe digestion, and reduce anxiety, which may help induce sleep. Sip a cup of hot chamomile tea after dinner, but don't drink it too close to the bed or you may have to get up in the middle of the night to go to the bathroom. Hops, passionflower, and ashwagandha are other herbs that are often used for insomnia. As with chamomile, they have not proven their effectiveness in studies.
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.
Yes, it sucks when it’s 2 a.m. and you still don’t feel tired, despite knowing you need rest. But climbing into bed when you don’t feel ready for sleep is setting yourself up for failure. Instead, engage in relaxing activities (like gentle yoga and meditation or listening to soothing music) until you get the strong urge to snooze. If sleep hasn’t come within 20 minutes, get back out of bed and try relaxing activities again until you’re sleepy enough to give it another go.
Valerian is an herbal extract. It is one of the leading natural supplements for managing anxiety and insomnia. But according to the Natural Medicines Comprehensive Data Base there is not enough proof to say that it is effective in treating insomnia. Some limited findings show that valerian may reduce the time needed to fall asleep and may improve sleep quality. Unlike the benzodiazepines, most people feel no morning grogginess after taking valerian. Other findings were not as promising. They showed that when compared to a placebo, valerian didn't relieve anxiety or insomnia any better than the placebo.
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.
Unfortunately, some sleep medications can actually make the problem worse. Sleep aids frequently disrupt sleep cycles, causing less restorative sleep. Even if they help you sleep through the night, the sleep is not necessarily deep or restful. People can become dependent on these meds, requiring them to sleep, and many develop a tolerance to sleep meds over time, requiring more medication to get the same effect. These meds can also cause rebound insomnia, meaning it becomes even harder to fall asleep without the medication. So before you pop that pill for your sleep problems, try these methods instead:
Factors that influence your sleep-wake needs include medical conditions, medications, stress, sleep environment, and what you eat and drink. Perhaps the greatest influence is the exposure to light. Specialized cells in the retinas of your eyes process light and tell the brain whether it is day or night and can advance or delay our sleep-wake cycle. Exposure to light can make it difficult to fall asleep and return to sleep when awakened.
Anyway, basically your biggest zeitgeber is sunlight, and that’s the environmental cue that controls energy levels as well. But then also timing of meals, exercise, and having a consistent bedtime are all zeitgebers that impact your circadian rhythm. A bigger part of the problem is that we’re indoors so much now, so we don’t get that natural occurring sunlight when you wake up in the morning. That’s one of the best things that you can do to entrench your circadian rhythm.
We know we told you to put away your phone before bed but, for this, we’ll make an exception. Try to drown out the noise of your fighting neighbours and their barking dog with an app like Sleep Genius ($6 on iTunes). Its underlying technology has been tested and used by NASA to help astronauts fall asleep. We say: If it’s good enough for the space program, it’s good enough for us.
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.
Did you know that a lack of exposure to sunlight may be interfering with your sleep quality? Light exposure is crucial to our circadian rhythms (aka our internal clocks), which control vital biological processes including sleep. Scientific research reveals that that a lack of light in the workplace results in poorer overall sleep quality, as well as sleep disturbances, which can then have further negative effects on health.
Carefully read the package insert that comes with your medication. Pay careful attention to the potential side effects and drug interactions. Many common medications, including antidepressants and antibiotics, can cause dangerous interactions with both prescription and over-the-counter sleeping pills. For many sleeping pills, certain foods such as grapefruit and grapefruit juice must also be avoided.
When you feel stressed or anxious, adrenaline courses through your veins, your heart beats at a rapid rate, and your breathing becomes quick and shallow. So before I get into the specifics behind how the 4-7-8 breathing trick works, I wanted to explain in my own words what it feels like when you try it. To me, the effect of the breathing technique feels almost like a sedative drug, because in order to hold your breath for seven seconds and then to exhale for eight—when your breath is so shallow and short—your body is forced to slow your heart rate. It has no choice. Holding your breath, and then slowly, deliberately exhaling for eight seconds, causes a chain reaction. It feels like going from a mad-dash sprint to a finish line to a slow, leisurely, calming stroll through the park.