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Sleepless? Here Are Some Remedies

Web Desk(June 09, 2018): Tossing and turning all night never feels good—and most Americans are all too familiar with it. An estimated 164 million people struggle with sleep at least once a week, according to a 2016 survey from Consumer Reports. Insomnia can do worse than just tire you out the next day. If you’re suffering from chronic lack of sleep, it can take a toll on your overall health. Ongoing sleep deficiency can lower your immune system, making it harder for your body to fight infections. It can trigger mood changes like irritability, depression, and anxiety. And studies have linked insufficient sleep to weight gain; increased risk of developing heart disease, high blood pressure, and type 2 diabetes; and even shorter life expectancy.

In the same vein, good sleep habits promote everything from memory (your brain needs rest to form new neural pathways to learn and retain information) to good mental health (you’re better able to regulate emotions, solve problems, and make decisions when you’re rested) to hormone regulation and healing.

While some may turn to prescription sleeping pills to catch some zzzs, others are wary of side effects, which include dizziness, headaches, and allergic reactions, as well as a possible increased risk of dementia. That’s why we asked sleep experts to share their go-to insomnia hacks to find out the best ways to nod off at night.

But remember: It’s important to talk with your doctors about consistent sleep problems. You should also let them know if you’re taking any type of sleep aid, natural or otherwise, to ensure there isn’t a potential risk with existing health conditions or other medications you’re taking, says clinical sleep educator Terry Cralle, RN. “Like all drugs, natural sleep remedies can have side effects and risks. I think it’s good to get information about them and then discuss it with a healthcare provider.”

Put Technology Aside: Turn your phone on silent and keep it on a dresser or far end of the bedside table so you’re not tempted to text, check one last email, or get lost in social media.

 

Get Out Of Bed: Abide by Dr. Dasgupta’s 20-minute rule: If you can’t fall asleep within 20 minutes, leave your bed and do something non-stimulating in another room. “Read a real book—not an e-book—and avoid anything that may cause you stress or aggravation, which further prevents sleep,” he says. Once you feel drowsy, crawl back into bed.

Regular Exercise:

Regular exercise will go a long way toward improving your sleep, Cralle says. Finding the perfect time in your day where a workout won’t hinder your sleep is crucial—some people have no problem falling asleep after an evening workout, but others may need to hit the gym first thing in the morning. The key is working out at least several times a week, whether it’s a 10-minute walk, a yoga class, or a sweaty weight-lifting session.

Avoid Watching TV:

It might seem like a good idea to doze off to your favorite sitcom, but research now shows it’s quite the opposite. A recent study in the Journal of Clinical Sleep Medicine found that young adults who watched multiple consecutive episodes of the same television show were 98% more likely to have poor sleep quality and reported experiencing more insomnia symptoms and next-day fatigue than those who didn’t binge-watch.Turns out, binge-watching actually caused them to be more cognitively aroused—exactly how you don’t want your brain to work right before bed. “Turn off the program after one episode and choose shows that won’t stimulate you,” says Dr. Dasgupta.

Create Pre Sleep Routine:

Insomnia sufferers may find relief by engaging in a “power-down hour” right before bed, says Michael J. Breus, Ph.D., a clinical psychologist, a diplomat of the American Board of Sleep Medicine, and a fellow of the American Academy of Sleep Medicine. “One hour before lights out, chop it into three 20-minute segments of activity,” he says.“Most sleep problems are related to stress, and dealing with stress is really important,” says Frank Lipman, MD. “I usually recommend some type of meditation practice or breathing technique.” Spend 20 minutes doing something you enjoy (non-stimulating, of course), take 20 minutes for your hygiene routine, and use the last 20 minutes to employ a relaxation technique that works for you, such as meditation or yoga. (New to meditation? Try these 3 quick meditations absolutely anyone can do.)

Create An Environment:

Your bedroom environment plays a big part in how well you fall and stay asleep. Too many people forget to optimize their sleep environment, and it has a real detrimental effect on their rest, says Cralle. Things to keep in mind: “How old is your mattress, what’s the temperature like in your room, and is it really dark at night? We really need that darkness to get the melatonin going,” Cralle says.

Keep A Schedule:

Maintaining a regular bedtime and wake time all seven days of the week is important for quality slumber (yes, even on the weekend!). “People stay out late on Friday night after a long week, then sleep in the next morning, which carries over to Sunday; then you have Sunday night insomnia, which sets you up for sleep debt during the week, and it becomes a cycle,” says Dr. Dasgupta.

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