There’s an epidemic and you’re part of it. The Centers for Disease Control and Prevention reports that Americans are in the middle of a sleep loss epidemic. Nearly eight in 10 Americans say they would feel better and more prepared for the day if they had just one more hour of sleep. Getting that bit of extra sleep may seem impossible to you as you stumble out of bed every morning, but in fact there are secrets to getting more sleep that can add time to your 40 winks.
Championed by best-selling author Dr. Andrew Weil—and various wellness bloggers, the “4-7-8” breathing technique is purported to help you fall asleep in under a minute. The method is said to relax you by increasing the amount of oxygen in your blood stream, slowing your heart rate, and releasing more carbon dioxide from the lungs. According to DrWeil.com, here’s how you do it:
A very helpful tool to track your sleep time and patterns is a sleep diary. Used in sleep research and clinical settings, a sleep diary is a handy reference to help people become familiar with their own natural patterns of sleep and wakefulness. The information that you will record in the sleep diary is simple and straightforward. It includes the time you go to bed, the time you wake up, your total hours of sleep, and whether you had any nighttime awakenings (and if so, how long you were awake) and any daytime naps. In addition, noting how you feel upon awakening (refreshed or tired), and how you feel at different times of the day will enable you to become more aware of your patterns, and help you determine if you are getting adequate sleep. Just keeping track of your sleep in this way may help improve your situation. If you need more help to improve your sleep, refer to Adopt Good Sleep Habits and Address Your Sleep Issues.

It seems like sleep should come naturally. But when it doesn't, you might quickly find yourself pleading, "Help me sleep!" It can be a frustrating, unnerving experience to have insomnia, characterized by difficulty falling or staying asleep. You might lie awake for hours in bed at night. When you awaken without feeling refreshed, this problem quickly becomes a drag on the rest of your life and health.
Gaia is a premium option at $0.30 per serving. However the valerian is sourced from the company’s organic farm in North Carolina, and each bottle comes with an ID number that allows you to track the batch and learn more about the source of your supplement on the manufacturer’s website. If you’re conscious about organic products, the price may be worth it, but know that there are cheaper valerian options out there.
Warming your body up with a hot shower an hour before bed and then stepping into cooler air will cause your body temperature to drop more precipitously. Studies show that this rapid temperature decrease slows your metabolism faster and prepares your body for sleep. “Showers can also be very relaxing, so that helps, too,” says Meltzer. If you shower every night around the same time, making it part of a consistent bedtime routine, you’ll see the most sleep value from it, she adds. “Then your body has an expectation of what’s coming next.”

You know a good night’s sleep is the key to a happy and well-rested tomorrow. And getting enough shut-eye can help you drive more safely, maintain a healthy weight, and even lower your risk for heart disease and diabetes. But if you’re stuck in a cycle of tossing and turning—and then start stressing about the fact that you’re tossing and turning—it's all too easy to feel frustrated. Not so fast: With these tips you’ll be snoozing within minutes of your head hitting the pillow.
The recommended amount of sleep an adult needs is between seven and nine hours each night. But for many, finding this time isn’t the problem–it’s falling asleep once your head hits the pillow. I’m one of those people who occasionally has this problem, and in the past have tried everything from meditation to medication. But for the last four weeks, I tried something different–and it’s something worth trying if you have sleep problems.

You should then spend 10 seconds trying to clear your mind before thinking about one of the three following images: You're lying in a canoe on a calm lake with nothing but a clear blue sky above you; you're lying in a black velvet hammock in a pitch-black room; or you say "don't think, don't think, don't think" to yourself over and over for about 10 seconds.


“Magnesium is my go-to recommendation for patients experiencing trouble sleeping,” says Dr. Goldstein. “It’s nature’s relaxer.” Magnesium plays an important role in helping to balance blood sugar and hormones; an imbalance in either could be affecting your sleep. By supplementing magnesium, “you’re replenishing a mineral that basically everyone needs, as well as helping to literally relax the body.” Before reaching for a traditional sleep aid, try starting off with magnesium to see if it makes a difference.

Valerian. Valerian is a sedating herb that has been used since the second century A.D. to treat insomnia and anxiety. It is believed to work by increasing brain levels of the calming chemical GABA. Although the use of valerian for insomnia hasn’t been extensively studied, the research shows promise and it is generally considered to be safe and non-habit forming. It works best when taken daily for two or more weeks.


Leave the distractions at the door and create a bedtime ritual for yourself: darken the shades, take a hot bath, and, most importantly, set a media curfew for yourself so you're not laying in bed looking at your phone for an hour. "Turn off all the screens and sit with a cup of tea or a notebook in dim light," she suggests. Training your body to wind down at the same time every night will help your inner biological clock know when to sleep, and you'll wake up feeling much more refreshed the next day.
Frankly, we feel like spending that energy focusing on falling asleep might just tire us out enough to drop off anyway. But if you're out of other options—and don't want to take medication—it may be worth practicing this technique before bed for a couple weeks and see if you notice any changes. Make sure you're not also doing these other 10 habits that can actually sabotage your sleep, according to our nutritionist.

Many herbal tonics support adrenal health and help balance energy levels, which allow us to work, exercise, and digest during the day, then drop into an alpha state during the night. My favorite herb for insomnia is ashwagandha, which helps to relax the body. Try 500–1,000 mg at bedtime for 6–12 months until you re-establish a healthy sleep pattern. Other effective bedtime herbs include valerian (especially if pain is part of your disturbed sleep quality), passionflower, lemon balm, and California poppy.

lenetstan/shutterstockInsomniacs, prepare for the best night’s sleep ever. That’s right: No more tossing and turning into the wee hours of morning. No more counting sheep on Sunday evenings. And no more lying, wide-eyed, in the dark after waking up in the middle of the night. There’s now an easy—and expert-approved—way to fall asleep in less than a minute.
You know now that it’s not about the amount of sleep that you get, but the quality of those zzz’s. You can deepen the sleep that you’re already getting with the help of high-tech sleep devices on the market. For a budget buy, a smartphone sleep app like the Sonic Sleep Coach can track your sleep and play audio to cover any disruptive noise. On the higher-end, wearable sleep devices like headbands and rings measure your sleep, and in the case of headbands, increase the number of your slow brain waves. The result? Deeper, more restorative sleep. Learn more about sleep headbands here, and read the Bulletproof review of the OURA Ring sleep tracker.  
Practice 15 minutes of simple, yoga-like poses (such as neck rolls, shoulder rolls, and arm and back stretches) to help your muscles unwind before hitting the sheets, says Helene A. Emsellem, MD, the medical director of the Center for Sleep and Wake Disorders in Chevy Chase, Maryland. But go slowly. “The goal is to loosen your muscles to prepare your body for a good night’s sleep, not increase your heart rate,” she explains.
On the other hand, if you find you're waking up too early in the morning or have advanced sleep-phase syndrome, you may need more light late afternoon and could try taking a walk outdoors or light therapy for two to three hours in the evening. Home light therapy units are available and may be recommended by your doctor or sleep specialist to use in conjunction with your sleep therapy.

Clusters of sleep-promoting neurons in many parts of the brain become more active as we get ready for bed.  Nerve-signaling chemicals called neurotransmitters can “switch off” or dampen the activity of cells that signal arousal or relaxation.  GABA is associated with sleep, muscle relaxation, and sedation.  Norepinephrine and orexin (also called hypocretin) keep some parts of the brain active while we are awake.  Other neurotransmitters that shape sleep and wakefulness include acetylcholine, histamine, adrenaline, cortisol, and serotonin.
If you always seem to get a poor night’s sleep, it may be because you’re not following a bedtime ritual. One of the easiest natural sleep remedies: Make it a priority to go to bed and wake up at the same time every day. Introducing nightly habits like reading in bed or listening to music will also help to quiet your brain for the day and prepare it for sleep. Try setting your phone or iPod on a timer and nod off to your favorite soothing melodies. In one Taiwanese study, music helped 60 problem-sleepers fall asleep faster and snooze more soundly. Here are some more relaxation techniques to help you wind down for sleep.
9. A light snack may be sleep-inducing, but a heavy meal too close to bedtime interferes with sleep. Stay away from protein and stick to carbohydrates or dairy products. Milk contains the amino acid L-tryptophan, which has been shown in research to help people go to sleep. So milk and cookies or crackers (without chocolate) may be useful and taste good 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.)

Is there anything reverse psychology isn’t good for? In this case, it may alleviate excessive sleep anxiety. A small study conducted at the University of Glasgow found that sleep-onset insomniacs who were instructed to lay in bed and try to stay awake with their eyes open fell asleep quicker than participants told to fall asleep without this “paradoxical intention” (PI). Participants in the PI group fell asleep easier and showed less sleep performance anxiety.

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First, we required our natural supplements to be verified by a third party like LabDoor, ConsumerLab, or the U.S. Pharmacopeia (USP). These independent organizations analyze off-the-shelf supplements, verifying that the claims on a product’s label match what’s in the bottle. This ensures accurate dosage and that there are no contaminants or unlisted ingredients in your supplement.

No one would argue that exercise isn’t good for you. It keeps muscles
and bones strong and maintains good cardiovascular health. Many of my sleep patients who lead sedentary lives and don’t exercise regularly are missing out on an excellent sleep remedy. Data suggest not only that exercising during the day will help you fall asleep more quickly and plunge you into deeper sleep for a longer period of time, but also that exercising causes your body to produce growth hormones, which help it to repair and revitalize itself. Many of my patients report that they sleep better with regular exercise and that they feel more alert and rejuvenated the following day.

To start, we collected a list of 200 products widely available at drugstores and supplement shops, from Walgreens and CVS to Vitacost and Amazon. We limited the list to products marketed for adults and available without a prescription. We also made sure to include both natural and synthetic options — the common active ingredients in each work a little differently.


If someone has overdosed and has serious symptoms such as passing out or trouble breathing, call 911. Otherwise, call a poison control center right away. US residents can call their local poison control center at 1-800-222-1222. Canada residents can call a provincial poison control center. Symptoms of overdose may include: severe drowsiness, seizures, widened pupils. In children, mental/mood changes (such as restlessness, irritability, hallucinations) may occur before drowsiness.
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.
Invest in really comfy bedding. This is just common sense — if it feels really good to climb in bed at night, you’ll look forward to it. A quality mattress that suits your sleeping style, along with supportive pillows and soft, breathable bed linens, can mean the difference between tossing and turning and drifting off as soon as your head hits the pillow.
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