There is usually no particular biological or health reason to worry about sleeping less or more than other people. Your spouse might get mad at you if you sleep too much and you might get into hot water if you nap on the job, but most people have no reason to worry about going outside the norms when it comes to sleep duration. You might think sleeping too much is a problem, that excessive sleep is a waste of time, and indeed hypersomnia is recognized as a clinical condition. But not all long sleepers can be classified as hypersomniac and in any cases, there is nothing doctors can do for hypersomnia except prescribe stimulants. So it may not be worth worrying about.
Glycine (also known as 2-Aminoacetic Acid) is an amino acid and a neurotransmitter. The body produces glycine on its own, synthesized from other natural biochemicals. We also consume glycine through food. This amino acid is found in high-protein foods including meat, fish, eggs, dairy and legumes. A daily diet typically includes about 2 grams of glycine.
Everyone varies, and this is why you need to find out how much your brain needs. And you do that by keeping a sleep diary over a week or two, and just taking an average of how many hours you are actually sleeping. So not lying in bed, but subtracting the time it took you to fall asleep and any time you lay awake in the night. That’s the amount of sleep your brain got that night.
Probably the most common wearable to measuring sleep right now is the Fitbit. I’ve studied these devices in depth in a well-controlled laboratory experiment where we’re monitoring brainwaves. I can say the Fitbit is pretty accurate in measuring when you’re asleep and when you’re wake, but when it comes to measuring sleep stages, basically any device that measures heart rate, like the Apple Watch, is totally inaccurate. That’s because they don’t sample at the frequency necessary to get a good read on your sleep stages.
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.
Want help achieving and maintaining a healthy weight? Aim for eight hours of sleep a night. Research suggests that appetite-regulating hormones are affected by sleep and that sleep deprivation could lead to weight gain. In two studies, people who slept five hours or less per night had higher levels of ghrelin – a hormone that stimulates hunger – and lower levels of the appetite-suppressing hormone leptin than those who slept eight hours per night. So make sure getting adequate sleep is near the top of your optimum health checklist!
Finally, you may find yourself turning to over-the-counter medications to help your sleep. One of the most common is a naturally occurring hormone called melatonin. It is sold in many pharmacies and herbal supplement stores. It can be highly effective if you have insomnia related to a poorly timed circadian rhythm. As it has a low risk of major side effects (the most frequent is sleepiness), it might be an option to consider. Other herbal supplements (such as valerian root) do not have a lot of research supporting their efficacy.
Try to go to sleep and get up at the same time every day. This helps set your body’s internal clock and optimize the quality of your sleep. Choose a bed time when you normally feel tired, so that you don’t toss and turn. If you’re getting enough sleep, you should wake up naturally without an alarm. If you need an alarm clock, you may need an earlier bedtime.
Everyone benefits from a good night's sleep. If you continue to have trouble sleeping, talk to your doctor. In addition to lifestyle changes, he or she might recommend behavior therapy to help you learn new sleep habits and ways to make your sleeping environment more conducive to sleep. In some cases, short-term use of prescription sleep aids might be recommended as well.
Sleeping with Fido isn’t so bad, according to a new Mayo Clinic study that found people who had a dog in the bedroom slept better than those who didn’t. But don’t let your pooch crawl under the covers: Participants who snuggled with their pets had poorer sleep quality than those who didn’t. If pet "co-sleeping" sounds like the insomnia cure for you, be sure your furry friend sleeps on the floor or in a pet bed of their own nearby so you both get an undisturbed, restful sleep. (Here are 5 ways to lose weight with your pet—so you can both live longer.)
Rather than counting sheep, visualize an environment that makes you feel calm and happy. The key to success is thinking of a scene that’s engaging enough to distract you from your thoughts and worries for a while. In an Oxford University study published in the journal Behavior Research and Therapy, insomniacs who were instructed to imagine a relaxing scene, such as a beach or a waterfall, fell asleep 20 minutes faster than insomniacs who were told to count sheep or do nothing special at all.
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.
Challenge yourself to stay awake – your mind will rebel! It’s called the sleep paradox, says psychotherapist Julie Hirst (worklifebalancecentre.org). She explains: “Keep your eyes wide open, repeat to yourself ‘I will not sleep’. The brain doesn’t process negatives well, so interprets this as an instruction to sleep and eye muscles tire quickly as sleep creeps up.”
Go the drugstore and you’ll see dozens of so-called “natural” sleep supplements. The FDA doesn’t regulate dietary supplements for safety, quality, effectiveness, or even truth in labeling, so it’s up to you to do your due diligence. Although the evidence is mixed, the following supplements have the most research backing them up as insomnia treatments.
These products do not cure or shorten the length of the common cold and may cause serious side effects. To decrease the risk for serious side effects, carefully follow all dosage directions. Do not use this product to make a child sleepy. Do not give other cough-and-cold medication that might contain the same or similar ingredients (see also Drug Interactions section). Ask the doctor or pharmacist about other ways to relieve cough and cold symptoms (such as drinking enough fluids, using a humidifier or saline nose drops/spray).
Falling asleep isn't always as simple as placing your head on a pillow and shutting your eyes. Thoughts and worries might race their way through your mind, or getting comfortable might seem impossible. Fortunately, from relaxation techniques to changing your sleep routine, there are lots of ways to fall asleep quickly and improve your sleep quality.
Watch something boring. Just about everything you read about improving sleep advises you to avoid screen time before bed. But the truth is, a lot of people do it anyway. If you’re going to watch TV or your laptop in bed, watch something unexciting. Think a Ken Burns documentary, or an episode of House Hunters. No scary movies, thrillers, or the 11 o’clock news. If it’s likely to get your pulse racing, turn it off. There’s even a website for it — Napflix, which serves up the most snooze-worthy videos on YouTube (think Bonsai tree pruning or tropical fish swimming in an aquarium).