Chamomile tea. Simple, delicious, and effective. Chamomile tea has been used as a relaxation aid for centuries, but it’s more than just a folk remedy. One review found that the stuff acts as a mild sedative, helping to calm the nerves, reduce anxiety, and ease insomnia. And don’t be afraid to make a strong brew. Some experts recommend using two or three tea bags to get the full, sleep-promoting effect.
Depression and anxiety: Depression is more common in persons with disabilities than in the general population. Also, we know that signs of distress and depression tend to increase as people with disabilities age from young adulthood (18 to 44 years old) into middle age (45 to 64 years old), although we also often see improvement in depression as people age from middle age into older ages (65 years and older). Sleep problems such as difficulty falling asleep and early morning waking are common symptoms of depression, anxiety, and other mood problems.
Regular exercise will go a long way toward improving your sleep, Cralle says. Finding the perfect time in your day where a workout won’t hinder your sleep is crucial—some people have no problem falling asleep after an evening workout, but others may need to hit the gym first thing in the morning. The key is working out at least several times a week, whether it’s a 10-minute walk, a yoga class, or a sweaty weight-lifting session.
Making it through each sleep stage is crucial to getting high-quality sleep, but exactly how many times do you need to go through the sleep cycle? Many people argue that they get by just fine on very little sleep. However, research shows that only a tiny fraction of people can function well on fewer than eight hours of sleep each night. Sleep expert David Dinges, PhD, estimates that, over the long haul, perhaps one person in a thousand can function effectively on six or fewer hours of sleep per night.
They’re placed under a category called sedative hypnotics and include benzodiazepines and barbiturates. You’ve probably heard of the benzodiazepines, or psychotropic drugs, called Xanax, Valium, Ativan and Librium, which are also known as common anti-anxiety medications. Because they can induce drowsiness, they can help people sleep, but these drugs can be addictive too — and that’s not a good thing.
If you’re anxious or distressed at bedtime, the best medicine may be a face full of ice-cold water. When you’re in a full-on state, your nervous system desperately needs to be reset to help you calm down. Submerging your face in a bowl of cold water triggers an involuntary phenomenon called the Mammalian Dive Reflex, which lowers your heart rate and blood pressure. Then it’s off to bed with a soothed system.
Herbal teas like chamomile and valerian act as a mild sedative. They relax the body and make you feel like your eyes are too heavy to keep open. Of all the herbal teas, I recommend the Celestial Extra Sleepy Time Tea. Not to throw a product placement out there, but this stuff works. It contains pretty much everything that contributes to sleep - chamomile, tilia estrella, and valerian. The combination in this is like a slumber guarantee.
If your bedroom is boiling hot — or even slightly warm — do what you can to cool it down. "Warmness may make you feel sleepy, but is not conducive to deep sleep," Logie says. "Our body starts to naturally cool later in the day and keeping your room cooler can help speed up this process that's involved with you falling asleep quickly and getting that deeper sleep."
If you’re experiencing sleep debt, you may be tempted to take a nap as a quick fix; however, this isn’t the ideal solution. Naps can interfere with your ability to fall asleep at night and can further disrupt your sleep schedule; if you absolutely have to nap, keep it to an hour or so during peak sleepiness hours in the afternoon, but keep it short, or else you might not be able to fall asleep that night.
See a Doctor. While lifestyle changes are the first line of treatment for sleeplessness, if you’re still not getting enough rest after improving your bedtime routine and trying a variety of relaxation strategies, a physician may be able to help determine if your sleeplessness is merely a symptom of another health concern, and prescribe appropriate treatment.