Natural light is critical for our health and well-being. Bright light therapy, provided by your dermatologist or reputable light box manufacturers online, can reset your body clock by gradually shifting sleep patterns earlier or later, leading to better sleep. Check out these other benefits of light therapy. In a 2004 study, daily use of light-therapy lamps helped insomniacs fall asleep faster and sleep longer. You can also try going outdoors around noon; it will retune your circadian rhythm even if you’re stuck inside for most of the day.
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.
Warming your body up with a hot shower an hour before bed and then stepping into cooler air will cause your body temperature to drop more precipitously. Studies show that this rapid temperature decrease slows your metabolism faster and prepares your body for sleep. “Showers can also be very relaxing, so that helps, too,” says Meltzer. If you shower every night around the same time, making it part of a consistent bedtime routine, you’ll see the most sleep value from it, she adds. “Then your body has an expectation of what’s coming next.”

Studies have shown that classical music, or any music that has a slow rhythm of 60 to 80 beats per minute, can help lull you to sleep. In a 2008 study, students aged 19 to 28 who listened to relaxing classical music for 45 minutes before bed showed significant improvement in sleep quality. Bonus: They also reported decreased symptoms of depression.
Reconditioning. A few simple steps can help people with insomnia to associate the bedroom with sleep instead of sleeplessness and frustration. For example, use the bed only for sleeping or sex and go to bed only when you're sleepy. If you're unable to sleep, move to another room and do something relaxing. Stay up until you are sleepy, and then return to bed. If sleep does not follow quickly, repeat.
I downloaded this app after reading about it somewhere and it’s pretty impressive. I’ve tried a couple of apps like this before but this one is by far the best and I haven’t even done the upgrade yet, which I’m planning to do. My favorite part of the app is the alarm because it does not blare music at me jarring me out of my sleep which is the #1 reason I don’t use alarms. And for some reason this alarm doesn’t do that to me. The sheer thought of an alarm going off makes me anxious causing me to wake up several times during the night trying to beat it so it doesn’t jar me out of my sleep which to most people sounds rediculous. Lol. But really, who wants to be “alarmed”out of their sleep every day? That said, I know my sleep patterns are erratic and I’ve been trying to do better at getting the appropriate amount of sleep and this app is a great tool to help me determine what activities during the day may be affecting my sleep. Im not, necessarily sleeping longer yet, but after just 3 days I am resting more soundly which helps me get my day off to a better start.

If you're a smartphone user, you'll have seen countless devices and apps that promise to measure sleep cycles. But Anna is dubious. 'Equipment like Fitbits aim to record levels of activity, measuring each time you move the device. The way they measure 'sleep' is by noting a period of motionless – predicting that's when we're sleeping. But there are issues with this – people often wake but don't move, for example. Just because we're still doesn't mean we're necessarily asleep.'

Keep your room cool, clean, dark, and quiet. Do your best to keep the temperature in your bedroom just below 70 °F (21 °C). Sleeping in a hot and uncomfortable area is not a good or relaxing way to sleep, so do your best to get air regulation throughout the room. Clean up regularly, and change your sheets every 1 to 2 weeks, or whenever they’re dirty. A cluttered space can increase stress, and it can be tough to relax if your sheets are smelly.[14]


Valerian root is a plant with roots that contain many healing properties, in particular for a relaxation and sedative effects. It’s often found in combination with chamomile in a tea. By increasing the amount of gamma aminobutryic acid (GABA), it helps calm the nerve cells in the brain, resulting in a calming effect. GABA works by blocking brain signals that cause anxiety and that ongoing trickle effect that can come from it. This calming effect has made it a favorite natural remedy for anxiety too. (9)


One must develop some kind of pre-sleep ritual to break the connection between all the stress and bedtime. This is perhaps even more important for children. These rituals can be as short as 10 minutes or as long as an hour. Some find relief in making a list of all the stressors of the day, along with a plan to deal with them, as it serves to end the day. Combining this with a period of relaxation, perhaps by reading something light, meditating, or taking a hot bath can also help you get better sleep. And don't look at that clock! That tick-tock will tick you off.
Slowed responses and dulled concentration from lack of sleep don't just affect school or sports performance, though. More than half of teens surveyed reported that they have driven a car while drowsy over the past year and 15% said they drove drowsy at least once a week. The National Highway Safety Traffic Administration estimates that more than 100,000 accidents, 40,000 injuries, and 1,500 people are killed in the U.S. every year in crashes caused by drivers who are simply tired. Young people under the age of 25 are far more likely to be involved in drowsy driving crashes.
Social or recreational drugs like caffeine, nicotine, and alcohol may have a larger impact on your sleep than you realize. Caffeine, which can stay in your system as long as 14 hours, increases the number of times you awaken at night and decreases the total amount of sleep time. This may subsequently affect daytime anxiety and performance. The effects of nicotine are similar to those of caffeine, with a difference being that at low doses, nicotine tends to act as a sedative, while at high doses it causes arousals during sleep.
Try relaxation techniques. Call to arms whatever relaxation tips you know to combat this inappropriately timed alertness. Try your favorite calming yoga pose (Savasana, anyone?). Meditate. In this travel meditation article, neuroscience researcher Catherine Kerr explains a simple way of unwinding through breathing. You simply note the rising and falling of your breath, and focus on the parts of your body where you feel these slow inhales and exhales, whether it's in the lungs, abdomen, tip of your nose or elsewhere.
If anxiety is keeping you up at night, try these natural sleep remedies: yoga, meditating, or writing in a journal before bed. Tai chi is another powerful sleep-inducing (and stress-reducing!) exercise; in a 2004 Oregon Research Institute study, a tai chi routine right before bed helped people fall asleep 18 minutes faster and get 48 minutes more nightly sleep. In addition to adopting sleep-inducing habits, avoid these 11 “harmless” habits that are causing your insomnia.
So what do you do? The second step to racking more zzz's is to perfect your sleep hygiene. That means developing a regular sleep schedule, using your bed only for sleep and intimacy, and ditching electronics and caffeine well before bedtime. Here's a sleep hygiene guide to get you started. But that second step is for the daylight hours. The first step is to get to sleep now – pronto – so you can grab at least a couple hours before the birds start chirping.
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?
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The thalamus acts as a relay for information from the senses to the cerebral cortex (the covering of the brain that interprets and processes information from short- to long-term memory).  During most stages of sleep, the thalamus becomes quiet, letting you tune out the external world.  But during REM sleep, the thalamus is active, sending the cortex images, sounds, and other sensations that fill our dreams. 

A professor I collaborate with at Penn State named Orfeu Buxton says that 8.5 hours of sleep is the new eight hours. In order to get a healthy eight hours of sleep, which is the amount that many people need, you need to be in bed for 8.5 hours. The standard in the literature is that healthy sleepers spend more than 90% of the time in bed asleep, so if you’re in bed for eight hours, a healthy sleeper might actually sleep for only about 7.2 hours.
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.
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Healthy sleep is critical for everyone, since we all need to retain information and learn skills to thrive in life. But this is likely part of the reason children—who acquire language, social, and motor skills at a breathtaking pace throughout their development—need more sleep than adults. While adults need 7-9 hours of sleep per night, one-year-olds need roughly 11 to 14 hours, school age children between 9 and 11, and teenagers between 8 and 10.During these critical periods of growth and learning, younger people need a heavy dose of slumber for optimal development and alertness.
According to Ana, the ideal temperature is somewhere between 18-21°C but this can vary depending on sex, age and any existing medical conditions (people with underactive thyroids or bad circulation for example, tend to be colder). Work out your happy temperature (that includes pyjamas too – avoid fabrics that irritate, or cause you to overheat) and stick to it.
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.
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.
According to Ana, the ideal temperature is somewhere between 18-21°C but this can vary depending on sex, age and any existing medical conditions (people with underactive thyroids or bad circulation for example, tend to be colder). Work out your happy temperature (that includes pyjamas too – avoid fabrics that irritate, or cause you to overheat) and stick to it.
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