Forget the glass of wine—winding down the day with a warm mug of milk and honey is one of the better natural sleep remedies. Milk contains the sleep-inducing amino acid tryptophan, which increases the amount of serotonin, a hormone that works as a natural sedative, in the brain. Carbs, like honey, help transmit that hormone to your brain faster. If you’re hungry for a snack, a turkey sandwich will deliver that power-combo of tryptophan and carbohydrates; or try a banana with milk to get some vitamin B6, which helps convert tryptophan to serotonin. Looking for more delicious insomnia cures? Snack on these 16 foods that can help you sleep better.
If you’ve tried natural remedy after natural remedy and are still having difficulty sleeping, it’s a good idea to talk about your insomnia with your doctor. Together, you can discuss your symptoms, which could point to underlying health issues that might be making it harder for you to fall asleep. She can also review any prescriptions that you’re taking to see whether they might be interfering with your ability to nod off.
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.
In traditional Chinese medicine, insomnia often stems from kidney energy weakness. This syndrome is not necessarily related to kidney disease in Western medicine. A few signs of kidney energy weakness are a low backache, tiredness and fatigue, and a burst of energy at about 11 pm in the evening. Women in menopause often experience this type of insomnia. People who are taking anti-estrogenic drugs such as tamoxifen also experience this type of insomnia, however, they should not take herbal combinations such as the herbal formula liu wei di huang that may increase estrogen levels.
Some of our expectations regarding our sleep might be slightly misguided. As an example, the thought that we will fall asleep almost immediately upon retiring to our beds may be improper. It should normally occur in less than 15 to 20 minutes, but it may take as long as 30 minutes as we get older. In fact, people who fall asleep in less than five minutes may be "pathologically sleepy." This means that they are so sleepy that they fall asleep quicker than might be normal. In some cases, this ability to fall asleep quickly—and enter rapid eye movement (REM) sleep quickly—can be seen in excessive daytime sleepiness that might occur in sleep deprivation or narcolepsy.
Eat Foods That Help You Sleep: Tryptophan is a naturally-occurring amino acid that is a precursor to serotonin, which is then converted to melatonin. Eat carbohydrate snacks such as whole grain crackers before bedtime. Also include foods rich in vitamin B6, found in wheat germ, sunflower seeds, and bananas, which enhances the body's conversion of tryptophan. Note that L-tryptophan supplements are not recommended as they have been linked to eosinophilia-myalgia syndrome.
If you often find yourself having trouble falling sleep, you’re not alone. The American Sleep Association (ASA) says that 50 million to 70 million U.S. adults have a sleep disorder. Among that group, insomnia is the most common. The ASA says that 30% of adults have reported short-term, insomnia-like symptoms, and 10% of American adults deal with chronic insomnia.
Sleep stability means pinning your bedtime to the same time every night, even on weekends, and waking up at the same time every morning, even on weekends. The key is to settle into a groove or a cycle that your body understands and responds to. Once you do this, it’s really quite amazing. You’ll sleep better, feel better, have more energy, and worry less.
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.
Sleep is not just a block of time when you are not awake. Thanks to sleep studies done over the past several decades, it is now known that sleep has distinctive stages that cycle throughout the night. Your brain stays active throughout sleep, but different things happen during each stage. For example, certain stages are needed to help you feel rested and energetic the next day, and other stages help you learn and make memories. A number of vital tasks carried out during sleep help maintain good health and enable people to function at their best. On the other hand, not getting enough sleep can be dangerous for both your mental and physical health.*
1. I go to bed later than I had intended. 2. I go to bed early if I have to get up early in the morning. (R) 3. If it is time to turn off the lights at night I do it immediately. (R) 4. Often I am still doing other things when it is time to go to bed. 5. I easily get distracted by things when I actually would like to go to bed. 6. I do not go to bed on time. 7. I have a regular bedtime which I keep to. (R) 8. I want to go to bed on time but I just don't. 9. I can easily stop with my activities when it is time to go to bed.
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.
Championed by best-selling author Dr. Andrew Weil—and various wellness bloggers, the “4-7-8” breathing technique is purported to help you fall asleep in under a minute. The method is said to relax you by increasing the amount of oxygen in your blood stream, slowing your heart rate, and releasing more carbon dioxide from the lungs. According to DrWeil.com, here’s how you do it:
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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Some newer medications don’t have the same chemical structure as a benzodiazepine, but act on the same area in the brain. They are thought to have fewer side effects, and less risk of dependency, but are still considered controlled substances. They include zalepon (Sonata), zolpidem (Ambien), and eszopiclone (Lunesta), which have been tested for longer-term use, up to six months.
At some point or another, most of us will experience a short, unpleasant bout of insomnia. Often, it’s the result of stress or a change in routine (like a new work schedule or having a baby), or medications that mess with sleep like antidepressants, blood pressure meds, allergy meds, and corticosteroids. The good news is that usually, once you find a way to deal with the situation, your sleep pattern will get back to normal.
The promise is in the name, and so far I haven’t been disappointed. I’ve tried every app like this one that I could find on the App Store, and this is by far “the best bank for its buck” I’m sure you could find one that has more features, but for a monthly subscription. It does what it promises and wakes me up when I’m already close to waking, and it’s gotten me to work on time every day that I’ve used it. I feel significantly better on mornings when I use Sleep Better than on mornings when I don’t. Great app. The only thing I wish they’d change is more comprehensive sleep statistics and information. I don’t know what some of their charts mean. For instance, how do they calculate my sleep efficiency? To me, 96% sleep efficiency should mean that I wake up feeling peppy and walking on sunshine. While I have woken up feeling much better most nights, there have been one or two mornings when I woke up feeling groggy because I’d only allowed myself five hours of sleep (not the app’s fault) and it still said I had 96-98% sleep efficiency. That doesn’t make sense to me unless they just mean out of the little sleep I happened to get that night. Overall, a great app, and I highly recommend it.
You know now that it’s not about the amount of sleep that you get, but the quality of those zzz’s. You can deepen the sleep that you’re already getting with the help of high-tech sleep devices on the market. For a budget buy, a smartphone sleep app like the Sonic Sleep Coach can track your sleep and play audio to cover any disruptive noise. On the higher-end, wearable sleep devices like headbands and rings measure your sleep, and in the case of headbands, increase the number of your slow brain waves. The result? Deeper, more restorative sleep. Learn more about sleep headbands here, and read the Bulletproof review of the OURA Ring sleep tracker.
A lot of people don’t understand that these are two very, very different processes. A lot of people probably learned from basic psych in high school that you have these sleep stages: light sleep > deep sleep > light sleep > REM, and repeat. As you sleep more, you get less and less deep sleep, and also if you sleep-deprive yourself, you get more deep sleep.
9. A light snack may be sleep-inducing, but a heavy meal too close to bedtime interferes with sleep. Stay away from protein and stick to carbohydrates or dairy products. Milk contains the amino acid L-tryptophan, which has been shown in research to help people go to sleep. So milk and cookies or crackers (without chocolate) may be useful and taste good as well.
We all have a day-night cycle of about 24 hours called the circadian rhythm. It greatly influences when we sleep and the quantity and the quality of our sleep. The more stable and consistent our circadian rhythm is, the better our sleep. This cycle may be altered by the timing of various factors, including naps, bedtime, exercise, and especially exposure to light (from traveling across time zones to staring at that laptop in bed at night).
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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.
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.
Insomnia usually becomes a problem if it occurs on most nights and causes distress or daytime effects such as fatigue, poor concentration, and irritability. It predisposes to mental disorders such as depression, anxiety disorders, and psychotic disorders; to physical problems such as infections, high blood pressure, obesity, and diabetes; and to motoring and other accidents. The relationship between insomnia and psychological symptoms is far from simple, as insomnia can both cause, and be caused by, depression, anxiety, and stress, opening up a vicious circle.
One of the vital roles of sleep is to help us solidify and consolidate memories. As we go about our day, our brains take in an incredible amount of information. Rather than being directly logged and recorded, however, these facts and experiences first need to be processed and stored; and many of these steps happen while we sleep. Overnight, bits and pieces of information are transferred from more tentative, short-term memory to stronger, long-term memory—a process called "consolidation." Researchers have also shown that after people sleep, they tend to retain information and perform better on memory tasks. Our bodies all require long periods of sleep in order to restore and rejuvenate, to grow muscle, repair tissue, and synthesize hormones.
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.
If you're having trouble falling asleep, listening to calming, soft music as you doze off could be a solution. A report published in August 2015 in the Cochrane Database of Systematic Reviews found that listening to music before going to bed may help improve sleep quality. Just make sure you're picking something soothing, and that you set it to turn off after a while, preferably when you're already deep in dreamland.
Another method for determining your sleep need is to take a "sleep vacation." During a two-week period, when you have a flexible schedule or perhaps are on vacation, pick a consistent bedtime and do not use an alarm clock to wake up. Chances are that for the first few days or week you will sleep longer because you'll be paying off your "sleep debt"—the amount of sleep deprivation that you've accumulated over a period of time. If you continue going to bed at the same time and allowing your body to wake up naturally, you will eventually establish a pattern of sleeping essentially the same amount of time each night, probably in the range of 7 to 9 hours. Congratulations! You've identified the amount of sleep that you need.
Directions Adults and children 12 years of age and over: take one tablet 30 minutes before going to bed; take once daily or as directed by a doctor; children under 12 years of age: do not use Adults and children 12 years of age and over: take one tablet 30 minutes before going to bed; take once daily or as directed by a doctor. Children under 12 years of age: do not use. Use: helps to reduce difficulty in falling asleep. — —
Another common cause of difficulty falling asleep is the activities that precede your bedtime. If you eat or drink too late, you may suffer from heartburn or frequent nighttime trips to the bathroom. There are general guidelines to improve sleep. Many of these are meant to reinforce positive sleep habits. You should go to bed and get up the same time every day. Irregular sleep schedules may set you up for sleep disruption. You should follow a bedtime routine, including quiet, relaxing activities to help transition to sleep. If you fail to unwind prior to bed, you may find yourself struggling to drift off to sleep.
It makes sense that relaxing with a cup of tea would help you wind down at night, and Cralle says you shouldn't underestimate its soothing power. "I like people to have a nice, relaxing transition from wake to sleep so they don't feel like they need to pop a pill or something," she says. "A cup of chamomile tea at night can be a nice part of that ritual." Chamomile has been used traditionally for treatment of insomnia and anxiety, and it also has anti-inflammatory and anti-bacterial properties. As with many herbal remedies, the science behind it is lacking, but it's definitely worth a try. (You can pick up a box in a really pretty, resuable tin on Amazon for $8.)
Are you physically uncomfortable? A too soft or too firm mattress, an uncomfortable pillow, or an older, worn-out bed can all impede a good night’s sleep. Check your mattress for signs of wear at least twice a year, and consider new pillows. You may also want to see an osteopathic physician who specializes in osteopathic manipulative therapy. A session or two of this safe and effective sleep aid treatment can be life-changing.
Clean your room. Get rid of the cobwebs, dust the shelves, vacuum the floor. Empty the wastepaper basket. Remove dirty plates, cups, and water-bottles. A clean room sets the emotional stage for your room being a safe, healthy place, not a neglected dumping-ground to wallow in. Also, regular cleaning can alleviate allergies which can disrupt sleep. It also keeps pests like mice, rats, and cockroaches from invading your space.
Alcohol is a known sleep saboteur — it may make you fall asleep, but it disrupts normal sleep cycles, causing you to wake up in the middle of the night. Cherry juice, on the other hand, may help ensure restful slumber, because it’s thought to be naturally high in melatonin, a hormone that helps regulate your body’s sleep-wake cycles. A small study of 11 subjects published in March 2017 in the American Journal of Therapeutics found that participants with insomnia who drank tart cherry juice for two weeks increased the amount they slept. Cherry juice is presumably low risk, but if you have a tendency toward elevated sugar it's best to discuss with your doctor before you start.
Give yourself some dedicated wind-down time. It doesn’t have to be a full hour or an elaborate routine, but try to spend at least 20 to 30 minutes doing something that relaxes you before you try to fall asleep. That could be taking a warm bath or shower, changing into comfy pajamas and sipping a cup of chamomile tea. Or something completely different — so long as it’s relaxing to you.