If you’re bringing the stress of your job and daily life to bed with you, you’re not going to sleep well. Resolve to keep everything that’s stressful out of your bedroom, so don’t bring in work materials, your phone or even allow yourself to think about work while in your bedroom. You can also gain control over your worries and anxieties by keeping a worry journal. Write about the things that are bothering you so you can work through them instead of bringing them to bed with you.
Studies have shown that higher magnesium levels can help induce a deeper sleep, and as I noted, this is especially true when taken together with calcium for better absorption. Research from the Biochemistry and Neurophysiology Unit at the University of Geneva’s Department of Psychiatry indicate that higher levels of magnesium actually helped provide better, more consistent sleep since magnesium is a calming nutrient. In addition to the goat’s milk kefir, foods like spinach, pumpkin seeds and even dark chocolate can help since they’re loaded with magnesium. (5)
Probably the most commonly known characteristic that can help through food is tryptophan — yes, that sleepiness from the Thanksgiving turkey is no joke. Tryptophan is an amino acid that can help the brain get into a relaxed state, similar to serotonin and melatonin. You can obtain tryptophan and serotonin from carbohydrates, particularly 100 percent whole grain oats, brown rice, corn or quinoa.
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.
People should be able to sleep like they’re able to get healthcare. This also means making our work environments more conducive to sleep. For optimum productivity, we need around eight hours of sleep, right? But that doesn’t have to be in one go. Maybe I’ll get a little less than that during the night, and then I’ll take a 20-to-30-minute power nap at midday. There’s a siesta for a reason! New Yorkers oftentimes try to pound through with coffee and whatever, but giving in to your natural circadian rhythm during that afternoon lull might be a good thing. We weren’t made to produce for eight hours straight.
While the required amount of sleep ranges for adults between 5 to 10 hours, you shouldn’t assume you are at one end of the spectrum unless you have paid close attention to your body. If you are drowsy during the day, even during boring periods, you haven’t had enough sleep the previous night. Most people experience a dip in early afternoon – siesta time. But if you fall asleep in the afternoons consistently, it means you haven’t had enough sleep at night.
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.
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.
It’s tempting to reach for coffee when we’re tired after a poor night’s sleep, but drinking caffeine can make it harder for us to fall asleep at night, creating a vicious cycle. Effects of caffeine on sleep and cognition. Snel J, Lorist MM. Progress in brain research, 2011, Aug.;190():1875-7855. Can’t quit cold turkey? Try limiting caffeine intake to earlier in the day so it’s out of your system by bedtime.
Scientists continue to learn about the function and regulation of sleep. A key focus of research is to understand the risks involved with being chronically sleep deprived and the relationship between sleep and disease. People who are chronically sleep deprived are more likely to be overweight, have strokes and cardiovascular disease, infections, and certain types of cancer than those who get enough sleep. Sleep disturbances are common among people with age-related neurological disorders such as Alzheimer’s disease and Parkinson’s disease. Many mysteries remain about the association between sleep and these health problems. Does the lack of sleep lead to certain disorders, or do certain diseases cause a lack of sleep? These, and many other questions about sleep, represent the frontier of sleep research.
NINDS health-related material is provided for information purposes only and does not necessarily represent endorsement by or an official position of the National Institute of Neurological Disorders and Stroke or any other Federal agency. Advice on the treatment or care of an individual patient should be obtained through consultation with a physician who has examined that patient or is familiar with that patient's medical history.
Create the right sleeping environment. Studies show that people sleep best in a dark room that is slightly on the cool side. Close your blinds or curtains (and make sure they're heavy enough to block out light) and turn down the thermostat (pile on extra blankets or wear PJs if you're cold). Lots of noise can be a sleep turnoff, too. Use a nature sounds or white-noise machine (or app!) if you need to block out a noisy environment.
Generally, non-benzodiazepines have fewer drawbacks than benzodiazepines, but that doesn’t make them suitable for everyone. Some may find this type of sleep medication ineffective at helping them sleep, while the long-term effects remain unknown. The U.S. Food and Drug Administration (FDA) recently directed the manufacturers of Ambien and similar sleeping pills to lower the standard dosage due to the serious risk of morning grogginess while driving, especially in women patients. Other side effects include:
Diphenhydramine is an antihistamine used to relieve symptoms of allergy, hay fever, and the common cold. These symptoms include rash, itching, watery eyes, itchy eyes/nose/throat, cough, runny nose, and sneezing. It is also used to prevent and treat nausea, vomiting and dizziness caused by motion sickness. Diphenhydramine can also be used to help you relax and fall asleep.
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.
You turn the light off at a reasonable hour, nestle into your pillow, and… your thoughts start going a mile-a-minute. Did you reply to that email from your boss? What should you pack the kids for lunch tomorrow? Are you living up to your potential? And why haven’t you started writing that novel/taken that trip/bought that house yet? If this sounds familiar, your stress and anxiety is getting in the way of you and some quality shut-eye. That’s where meditation comes in.
“By far the most common thing I recommend to patients is to take melatonin,” says Barone. The hormone, which is produced by the brain in preparation for sleep, is also available in pill and liquid form, which you can get at any health food store or pharmacy—good news because some modern behaviors can interfere with its natural production. “When we’re exposed to TVs, computers and phones with backlit displays, that tricks the brain into thinking it’s light out and it doesn’t make as much melatonin as it should.”
Katie Wells, CTNC, MCHC, Founder and CEO of Wellness Mama, has a background in research, journalism, and nutrition. As a mom of six, she turned to research and took health into her own hands to find answers to her health problems. WellnessMama.com is the culmination of her thousands of hours of research and all posts are medically reviewed and verified by the Wellness Mama research team. Katie is also the author of the bestselling books The Wellness Mama Cookbook and The Wellness Mama 5-Step Lifestyle Detox.
There are several different types of prescription sleeping pills, classified as sedative hypnotics. In general, these medications act by working on receptors in the brain to slow down the nervous system. Some medications are used more for inducing sleep, while others are used for staying asleep. Some last longer than others in your system (a longer half-life), and some have a higher risk of becoming habit forming.