Along with aloe vera, Snake Plant - Mother In Law's Tongue - also made NASA's list of top air improving plants. It turns carbon dioxide into oxygen at night, allowing you to get better quality sleep. Snake plants work round the clock all day to purify your air, so not only will it help you sleep at night, but it also lets you benefit from purer air quality.
Dr. Goldstein warned, however, that the sleep you get from an antihistamine isn’t going to be as restorative as unmedicated sleep. “It’s like alcohol,” she told us. “You’ll get sleep, but you’re not going to wake up with mounds of energy.” Dr. Zammit explains, “When you take a sedating antihistamine, REM sleep may be suppressed at the beginning of the night. But then it rebounds at the end of the night, and this can lead to vivid, intense, and sometimes disturbing dreams.”
An average adult needs between 7.5 and 8 hours of sleep per night. “But many people can function with 6 hours' sleep, and there also some who need 9 hours or more,” says Sudhansu Chokroverty, MD, professor and co-chair of neurology and program director for clinical neurophysiology and sleep medicine at the New Jersey Neuroscience Institute at JFK Medical Center in Edison, N.J.
You may be familiar with the sleep hormone melatonin. Every night when we go to bed, this hormone, triggered by darkness, tells the brain it's sleepy time. Unfortunately, not everyone's body produces enough of the common sleep aid to get to sleep and this can cause insomnia. Bananas, however, can give your body a boost of melatonin that you might be lacking.
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.
If you experience frequent insomnia, you’ve probably already tried the basics, like cutting back on caffeine and alcohol. Maybe you’ve also turned to the medications, luxury mattresses and pillows, white-noise machines, and other remedies that make up the $41 billion Americans spent on sleep aids and remedies in 2015, according to a report from BCC Research. But you might be wary, understandably, of relying on drugs.
Sleep gives your body a rest and allows it to prepare for the next day. It's like giving your body a mini-vacation. Sleep also gives your brain a chance to sort things out. Scientists aren't exactly sure what kinds of organizing your brain does while you sleep, but they think that sleep might be the time when the brain sorts and stores information, replaces chemicals, and solves problems.
It can be much harder to get yourself off to sleep if you are worried that you are worried that you're going to be tossing and turning just a few short hours from now, so try to stop yourself waking up a lot in the night. One of the main causes of waking in the night is through back pain, so try to minimise this by buying a decent mattress - and make sure you change your mattress every 8-10 years. Also taking an anti-inflammatory such as ibuprofen before you go to bed can help ease muscle spasms in the night.
Some sleep researchers believe that it might be normal to be awake some during the night. (The fact that you sleep straight through the night without budging may again be a sign of inadequate time spent sleeping and increased sleep pressure.) This phenomenon of being awake at night is called "quiet wakefulness" and is often observed when the sleep habits of non-Western cultures are studied. When people sleep in a group in close quarters, there is more time spent awake during the night. This makes sleep a more fluid concept. Time may be spent chatting, eating a snack or engaging others around you. In history, fragmented sleep with periods of wakefulness in the middle of the night was common, reflected in the midnight adventures seen in the plays of Shakespeare, for example.
Reducing sleep by as little as one and a half hours for just one night reduces daytime alertness by about one-third. Excessive daytime sleepiness impairs memory and the ability to think and process information, and carries a substantially increased risk of sustaining an occupational injury. Long-term sleep deprivation from sleep disorders like apnea have recently been implicated in high blood pressure, heart attack, and stroke.
Sleep deprivation for even one or two nights can vastly affect your need for sleep. Unlike many things in life, sleep time is not something that is routinely changed. You can’t get used to a lower amount of sleep just because it fits your schedule. If you try to, it will affect your judgment and reaction time, even if you are not consciously aware of it. But you can’t resist it for long. Sleep deficit can be cured only by getting some sleep.
When it comes to sleep, the less blue light you expose yourself to in the hours before bedtime, the better. Light of any kind can suppress your body’s production of melatonin, but blue light waves do so more powerfully, thereby shifting sleep-friendly circadian rhythms, says Harvard Health Publications. Besides electronic devices like tablets and smartphones, the biggest blue-light offenders in your home are likely fluorescent lightbulbs and LED lights, which many people use because of their energy efficiency and powerful light. Give yourself a romantic break from all the blue and eat dinner by candlelight.
Adjust the thermostat. If you’re too hot or too cold at bedtime, sleep isn’t going to come easy. While there’s no ideal temperature for everyone, most people sleep comfortably when the bedroom is between 60 and 67 degrees. As you start to feel drowsy, your body temperature drops, which in turn helps you drift off to sleep. A cooler bedroom facilitates that. Don’t cool it off too much, though — shivering in bed isn’t conducive to a good night’s sleep.