The amount of sleep that a healthy individual needs is largely determined by two factors: genetics and age. Genetics plays a role in both the amount of sleep a person needs, as well as his or her preference for waking up early (these are the so-called "larks," or morning-type individuals) or staying up late (these are the "owls," or evening-type people). Our internal biological clock, which regulates the cycling of many functions including the sleep/wake cycle, can vary slightly from individual to individual. Although our internal clock is set to approximately 24 hours, if your clock runs faster than 24 hours, you tend to be a "lark" and wake up early; if your clock runs more slowly, you tend to be an "owl" and go to bed later.
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.
Second, we capped melatonin supplements’ per-pill dosage of melatonin at 1.5 mg. While any average melatonin supplement likely contains up to 10 mg of melatonin, Dr. Michael Breus (a clinical psychologist who runs the website thesleepdoctor.com) says that’s far too much for the average person. “The data suggests that the average adult needs between 0.5 and 1.5 mg,” he says.
1. Set up a strict routine involving regular and adequate sleeping times (most adults need about seven or eight hours sleep every night). Allocate a time for sleeping, for example, 11pm to 7am, and don’t use this time for anything else. Avoid daytime naps, or make them short and regular. If you have a bad night, avoid sleeping late, as this makes it more difficult to fall asleep the following night. The sad truth is that good sleep does require some discipline.
Light therapy is used as part of sleep treatment plans. If you have trouble falling asleep at night or have delayed sleep-phase syndrome, you may need more light in the morning. Light exposure plays a key role in telling the body when to go to sleep (by increasing melatonin production) and when to wake up. A walk outdoors first thing in the morning or light therapy for 30 minutes may help.
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.
Research has shown that changing your lifestyle and sleep habits is the best way to combat insomnia. Even if you decide to use sleeping pills or medications in the short term, experts recommend making changes to your lifestyle and bedtime behavior as a long-term remedy to sleep problems. Behavioral and environmental changes can have more of a positive impact on sleep than medication, without the risk of side effects or dependence.
Adjustable beds also allow you to change the angle of your upper body and legs. This can be particularly helpful for people who experience conditions like lower back pain or swelling, since these adjustments can reduce back tension and promote circulation to improve comfort. Acid reflux keeps many people up as well, and elevating the upper body can make a significant difference.
I knew I wasn’t getting great sleep, but I thought I could manage it myself. I would sleep sitting up in a recliner chair just to try to keep myself from waking up during the night, but I never felt completely rested. It wasn’t until I fell asleep at a traffic light that I realized this wasn’t something I could treat myself. It was hard, but I’m glad I finally got the CPAP treatment I need for my sleep apnea.
Alcohol may initially sedate you, making it easier to fall asleep; however, as it is metabolized and cleared from your system during sleep, it causes arousals that can last as long as two to three hours after it has been eliminated. These arousals disturb sleep, often causing intense dreaming, sweating, and headache. Smoking while drinking caffeine and alcohol can interact to affect your sleep dramatically. These sleep disturbances may be most apparent upon awakening, feeling unrefreshed, groggy, or hungover.
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.
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.
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.
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.
Use a blue light filter on your device. The blue light emitted by smartphones and tablets can be a powerful sleep disruptor. It suppresses your body’s production of melatonin and throws your circadian rhythm off, making it harder to fall and stay asleep. Luckily, many smartphones these days have a “night shift” feature that adjusts the screen from cool (blue) to warm (yellow) light, which is less likely to keep you up past your bedtime. Likewise, there are apps you can run on your laptop or tablet that reduce blue light. Some popular ones are f.lux and Twilight.