Top 10 Proven Tips to Sleep Better at Night

A good night's sleep is just as important as regular exercise and a healthy diet.

Research shows that poor sleep has immediate negative effects on your hormones, exercise performance and brain function (1, 2, 3, 4, 5).

For both adults and children, it can also cause weight gain and increase disease risk (5, 6, 7).

In contrast, good sleep can help you eat less, exercise better and be healthier (2, 8, 9, 10).

Over the past few decades, both sleep quality and quantity has declined. In fact, many people regularly get poor sleep (11, 12).

If you want to optimize your health or lose weight, then getting a good night's sleep is one of the most important things you can do.

Here are 17 evidence-based tips to sleep better at night.
1. Increase Bright Light Exposure During The Day

Your body has a natural time-keeping clock known as your circadian rhythm (13, 14).

It affects your brain, body and hormones, helping you stay awake and telling your body when it's time to sleep (14, 15).

Natural sunlight or bright light during the day helps keep your circadian rhythm healthy. This improves daytime energy, as well as nighttime sleep quality and duration (16, 17, 18).

In patients with insomnia, daytime bright light exposure improved sleep quality and duration. It also reduced the time it took to fall asleep by 83% (19).

A similar study in the elderly found 2 hours of bright light exposure during the day increased the amount of sleep by 2 hours and sleep efficiency by 80% (20).

To date, most of the research is in patients with severe sleep issues. However, even if you have average sleep, daily light exposure will most likely help improve it.

You can achieve this by getting daily sunlight exposure or, if this is not practical, invest in an artificial bright light device or bulbs.

2. Reduce Blue Light Exposure in the Evening

Exposure to light during the day is beneficial, but nighttime light exposure has the opposite effect (21, 22).

Again, this is due to its impact on your circadian rhythm, tricking your brain into thinking it is still daytime. This reduces hormones like melatonin, which help you relax and get deep sleep (23, 24).

Blue light is the worst in this regard, which is emitted in large amounts from electronic devices like smartphones and computers.

There are several popular methods you can use to reduce nighttime blue light exposure. These include:

Wear glasses that block blue light (24, 25).
Download an app such as f.lux to block blue light on your laptop or computer.
Install an app that blocks blue light on your smartphone. These are available for iPhones and Android phones.
Stop watching TV and turn off any bright lights 2 hours before heading to bed.

3. Don't Consume Caffeine Late in the Day

Caffeine has numerous benefits and is consumed by 90% of the US population (26, 27, 28, 29, 30).

A single dose of it can enhance focus, energy and sports performance (31, 32, 33).

However, when consumed late in the day, the stimulation of your nervous system may stop your body from naturally relaxing at night.

In one study, consuming caffeine up to six hours before bed significantly worsened sleep quality (34).

Caffeine can stay elevated in the blood for 6–8 hours. Therefore, drinking large amounts of coffee after 3–4 p.m. is not recommended, especially if you are caffeine sensitive or have trouble sleeping (31, 35).

If you do crave a cup of coffee in the late afternoon or evening, then stick with decaffeinated coffee.

4. Reduce Irregular or Long Daytime Naps

While short "power naps" have been proven beneficial, long or irregular napping during the day can negatively affect your sleep.

Sleeping in the daytime can confuse your internal body clock, meaning you may struggle to sleep at night (36, 37).

In one study, participants actually ended up being more sleepy during the day after taking daytime naps (37).

Another study found that while napping for 30 minutes or less can enhance daytime brain function, longer naps can negatively affect health and sleep quality (38).

However, some studies have shown that those who are used to taking regular daytime naps did not suffer from poor quality or disrupted sleep at night.

If you take regular daytime naps and sleep well, then it's likely not an issue. As always, it depends on the individual (39, 40, 41).

5. Try to Sleep and Wake at Consistent Times

Your body's circadian rhythm functions on a set loop, aligning itself with sunrise and sunset.

Being consistent with your sleep and waking times can aid in sleep quality in the long-term (42).

One study found those who had irregular sleeping patterns and went to bed late on the weekends reported poor sleep (43).

Other studies have highlighted that irregular sleep patterns can alter your circadian rhythm and levels of melatonin, which signal your brain to sleep (43, 44, 45).

If you struggle with sleep, try to get in a habit of waking up and going to bed at a similar time each day and night. After several weeks, you may not even need an alarm.

6. Take a Melatonin Supplement

Melatonin is a key sleep hormone that signals your brain when it's time to relax and head to bed (46).

A melatonin supplement is an extremely popular aid to fall asleep faster and improve sleep quality.

Often used to treat insomnia, it may be one of the easiest ways to fall asleep faster (47, 48).

In one study, 2 mg of melatonin before bed improved sleep quality and energy the next day, and helped people fall asleep faster. Another study found half the participants fell asleep faster and had a 15% improvement in sleep quality (48, 49).

Additionally, no withdrawal effects were reported in either of the above studies.

Melatonin is also useful when traveling and adjusting to a new timezone, as it helps your body's circadian rhythm return to normal (50).

In some countries, you need a prescription for melatonin. In others, melatonin is widely available in stores or online. Take around 1–5 mg, 30–60 minutes before bed.

Start with a low dose to assess your tolerance, and then increase it slowly as needed. Since melatonin may alter brain chemistry, it is advised that you check with a medical professional before use.

7. Consider These Other Supplements

Several supplements can induce relaxation and help you sleep, including:

Ginkgo biloba: A natural herb with many benefits, it can aid in sleep, relaxation and stress reduction. Take 250 mg, 30–60 minutes before bed (51, 52).
Glycine: A few studies have found that 3 grams of the amino acid glycine can improve sleep quality (53, 54, 55).
Valerian root: This root is backed by several studies that show it can help you fall asleep and improve sleep quality. Take 500 mg before bed (56, 57, 58).
Magnesium: Responsible for over 600 reactions within the body, studies show magnesium can improve relaxation and enhance sleep quality (59, 60, 61).
L-Theanine: An amino acid, l-theanine can improve relaxation and sleep. Take 100–200 mg before heading to bed (62, 63, 64).
Lavender: A powerful plant-based supplement with many health benefits, lavender can induce a calming and sedentary-like effect to improve sleep. Take 80–160 mg containing 25–46% linalool (65, 66, 67, 68, 69, 70, 71).

Make sure to only try these supplements out one at a time. Of course, they are not a magic bullet for fixing sleep issues, but they can be useful when combined with some of the other tips in this article.

8. Don't Drink Alcohol

Drinking a couple of drinks at night can negatively affect your sleep and hormones.

Alcohol is known to cause or increase the symptoms of sleep apnea, snoring and disrupted sleep patterns (72, 73).

It also alters nighttime melatonin production, which plays a key role in your body's circadian rhythm (74, 75, 76, 77).

Another study found that alcohol consumption at night decreased the natural nighttime elevations in growth hormone, which plays a role in the circadian rhythm and has many other key functions (78).

9. Optimize Your Bedroom Environment

Many people believe that the bedroom environment and its setup are key factors in getting a good night's sleep.

This can include aspects such as temperature, noise, furniture choice and arrangement, external lights and more (79).

Numerous studies have highlighted that external noise, often from traffic, can cause poor sleep and long-term health issues (80, 81, 82).

One study investigating the bedroom environment of women found that around 50% of participants noticed improved sleep quality when reductions in noise and lighting were introduced (83).

To optimize your bedroom environment, try to minimize external noise, light and artificial lights from devices like alarm clocks. Make sure your bedroom is a quiet, relaxing, clean and enjoyable place.

10. Set Your Bedroom Temperature

Body and bedroom temperature can also profoundly impact sleep quality.

As you may have experienced during the summer or when on vacation, it can be very hard to get a good night's sleep when it's too warm.

One study found that bedroom temperature affected sleep quality even more than external noise (79).

Other studies show that increased body and bedroom temperature can decrease sleep quality and increase wakefulness (84, 85, 86, 87, 88, 89).

Around 70°F, or 20°C, seems to be a comfortable temperature for most people, although it always depends on your preferences and what you're used to.

Read More

Understanding the Side Effects of Sleeping Pills

Between a third and half of all Americans have insomnia and complain of poor sleep. Perhaps you're one of them. If so, you may be considering taking a sleeping pill.

A sleeping pill may be effective at ending your sleep problems short-term. But it's important to make sure you understand everything you need to know about sleeping pills. That includes knowing about sleeping pill side effects. When you do, you can avoid misusing these sedatives.
What Are Sleeping Pills?

Most sleeping pills are classified as "sedative hypnotics." That's a specific class of drugs used to induce and/or maintain sleep. Sedative hypnotics include benzodiazepines, barbiturates, and various hypnotics.

Benzodiazepines such as Xanax, Valium, Ativan, and Librium are anti-anxiety medications. They also increase drowsiness and help people sleep. Halcion is an older benzodiazepine sedative-hypnotic medicine that has largely been replaced by newer medicines. While these drugs may be useful short-term, all benzodiazepines are potentially addictive and can cause problems with memory and attention. They are usually not recommended for long-term treatment of sleeping problems.

Barbiturates, another drug in this sedative-hypnotic class, depress the central nervous system and can cause sedation. Short- or long-acting barbiturates are prescribed as sedatives or sleeping pills. But more commonly, these hypnotic drugs are limited to use as anesthesia.They can be fatal in overdose.

Newer medications help reduce the time it takes to fall asleep. Some of these sleep-inducing drugs, which bind to the same receptors in the brain as do benzodiazepines, include Lunesta, Sonata, and Ambien. They are somewhat less likely than benzodiazepines to be habit-forming, but over time can still sometimes cause physical dependence. They can work quickly to increase drowsiness and sleep. Another sleep aid, called Rozerem, acts differently from other sleep medicines by affecting a brain hormone called melatonin, and is not habit-forming. Belsomra is another unique sleep aid that affects a brain chemical called orexin, and is not addictive or habit-forming.

What Are the Side Effects of Sleeping Pills?

Sleeping pills have side effects like most medications. You won't know, though, whether you will experience side effects with a particular sleeping pill until you try it.

Your doctor may be able to alert you to the possibility of side effects if you have asthma or other health conditions. Sleeping pills can interfere with normal breathing and can be dangerous in people who have certain chronic lung problems such as asthma , emphysema, or forms of chronic obstructive pulmonary disease (COPD).

Common side effects of prescription sleeping pills such as Lunesta, Sonata, Ambien, Rozerem, and Halcion may include:

Burning or tingling in the hands, arms, feet, or legs
Changes in appetite
Constipation
Diarrhea
Difficulty keeping balance
Dizziness
Daytime drowsiness
Dry mouth or throat
Gas
Headache
Heartburn
Impairment the next day
Mental slowing or problems with attention or memory
Stomach pain or tenderness
Uncontrollable shaking of a part of the body
Unusual dreams
Weakness

It's important to be aware of possible sleeping pill side effects so you can stop the drug and call your doctor immediately to avoid a more serious health problem. Are There More Complex Sleeping Pill Side Effects?

Some sleeping pills have potentially harmful side effects, including parasomnias. Parasomnias are movements, behaviors and actions over which you have no control, like sleepwalking. During a parasomnia, you are asleep and unaware of what is happening.

Parasomnias with sleeping pills are complex sleep behaviors and may include sleep eating, making phone calls, or having sex while in a sleep state. Sleep driving, which is driving while not fully awake, is another serious sleeping pill side effect. Though rare, parasomnias are difficult to detect once the medication takes effect.

Product labels for sedative-hypnotic medicines include language about the potential risks of taking a sleeping pill. Because complex sleep behaviors are more likely to occur if you increase the dosage of a sleeping pill, take only what your doctor prescribes -- no more.
Can I Be Allergic to Sleeping Pills?

Yes -- people can have an allergic reaction to any medicine, which could be related to either the active ingredient of the medicine itself or to any of its inactive ingredients (such as dyes, binders or coatings). People who have an allergic reaction to a specific sleeping pill should avoid it. It's important to talk to your doctor at the first sign of these serious side effects, including:

Blurred vision or any other problems with your sight
Chest pain
Difficulty breathing or swallowing
Feeling that the throat is closing
Hives
Hoarseness
Itching
Nausea
Pounding heartbeat
Rash
Shortness of breath
Swelling of the eyes, face, lips, tongue, or throat
Vomiting

In addition, a serious -- even deadly -- side effect of any medicine someone is allergic to is anaphylaxis. Anaphylaxis is an acute allergic reaction. Another possible effect is angioedema, which is severe facial swelling. Again, discuss these possibilities with your doctor if you are at risk of allergic reactions.
When Do I Take a Sleeping Pill?

It's usually recommended that you take the sleeping pill right before your desired bedtime. Read your doctor's instructions on the sleeping pill prescription label. The instructions have specific information regarding your medication. In addition, always allow ample time to sleep before you take a sleeping pill.
Is It Dangerous to Combine Sleeping Pills and Alcohol?

Yes. Mixing alcohol and sleeping pills can have additive sedating effects from both drugs, and the combination can cause someone to stop breathing, which could cause death. Sleeping pill labels warn against using alcohol while taking the drug.

Also, you should not eat grapefruit or drink grapefruit juice while taking some sleeping pills. Grapefruit increases the amount of the drug absorbed into your bloodstream and how long it stays in the body. That can cause over-sedation.
Can I Become Dependent on Sleeping Pills?

For short-term insomnia, your doctor may prescribe sleeping pills for several weeks. Yet after regular use for a longer period, your sleeping pill may stop working as you build a tolerance to the medication. You may also become psychologically dependent on the medicine. Then the idea of going to sleep without it will make you anxious.

Without the sleeping pill, you might find it difficult to sleep. If that happens, it could be a sign of a physical or emotional dependence or both. Some studies show that long-term use of sleeping pills actually interferes with sleep. The best way to avoid developing a physical or emotional dependence on sleeping pills is to follow your doctor's instructions and stop taking the drug when recommended.

Read More

Prescription sleeping pills: What's right for you?

Prescription sleeping pills: What's right for you?

Sleeping pills may help when stress, travel or other disruptions keep you awake. For long-term insomnia, behavior changes learned in behavioral therapy is usually the best treatment.
By Mayo Clinic Staff

If you're regularly having trouble either falling or staying asleep (insomnia), make an appointment with your doctor. Treatment depends on what's causing your insomnia. Sometimes, an underlying cause, such as a medical condition or sleep disorder, can be found and treated — a much more effective approach than just treating the symptom of insomnia itself.

Behavior changes learned through cognitive behavioral therapy are generally the best treatment for persistent insomnia. Sleeping on a regular schedule, exercising regularly, avoiding caffeine and daytime naps, and keeping stress in check also are likely to help. But there are times when the addition of prescription sleeping pills may help you get some much needed rest.

All prescription sleeping pills have risks, especially for people with certain medical conditions, including liver or kidney disease. Always talk with your doctor before trying a new treatment for insomnia.

Here's information on some of the most common types of prescription sleeping pills used today. Types of prescription sleeping pills

Prescription sleeping pills may help you fall asleep easier or stay asleep longer — or both. The risks and benefits of various prescription sleeping pills can differ. To find the right prescription medication to help you sleep, your doctor generally should:

Ask questions to get a clear picture of your sleep patterns
Order tests to rule out any underlying conditions that may be causing difficulty sleeping
Discuss options for taking prescription sleeping medication, including how often and when to take it and in what form, such as pills, oral spray or dissolving tablets
Prescribe a sleeping pill for a limited period of time to determine the benefits and side effects for you
Have you try a different prescription sleeping pill if the first medication you take doesn't work after the full prescribed course
Help you determine whether there is a generic version, which is typically less expensive than brand-name drugs

Insurance companies may have restrictions on which sleeping pills are covered, and they may require that you try other approaches to your insomnia first.

Side effects of prescription sleeping pills

Always ask your doctor about potential side effects before deciding which sleeping pills to consider taking. Depending on the type, prescription sleeping pills may include side effects such as:

Dizziness or lightheadedness, which may lead to falls
Headache
Gastrointestinal problems, such as diarrhea and nausea
Prolonged drowsiness, more so with drugs that help you stay asleep
Severe allergic reaction
Sleep-related behaviors, such as driving or eating when not fully awake
Daytime memory and performance problems
Antidepressants with a sedating effect

Sometimes prescription drugs used mainly to treat depression may ease insomnia when taken in lower doses. Although widely used, these are not approved by the Food and Drug Administration for insomnia. When insomnia is secondary to depression or anxiety, antidepressants may improve both conditions at the same time.

Examples include:

Amitriptyline
Mirtazapine (Remeron)
Trazodone

Side effects of antidepressants with a sedating effect

Antidepressants that have a sedating effect may include side effects such as:

Dizziness and lightheadedness
Headache
Prolonged drowsiness
Dry mouth
Nausea
Irregular heartbeat
Weight gain
Daytime memory and performance problems
Constipation

Safety considerations

Prescription sleeping pills (and even some nonprescription sleeping pills) as well as certain antidepressants may not be safe if you are pregnant, breast-feeding or an older adult. Sleeping pill use may increase the risk of nighttime falls and injury in older adults. If you're an older adult, your doctor may prescribe a lower dose of medication to reduce your risk of problems.

Some health conditions — for example, kidney disease, low blood pressure, heart rhythm problems (arrhythmias) or a history of seizures — may limit your options. Also, prescription drugs and over-the-counter sleep aids may interact with other medications. And taking certain prescription sleeping pills can lead to drug abuse or drug dependence, so it's important to follow your doctor's advice.
Taking sleeping pills

If your best attempts to get a good night's sleep have failed, prescription sleeping pills may be an option. Here's some advice on how to use them safely.

Get a medical evaluation. Before you take sleeping pills, see your doctor for a thorough exam. Often your doctor may be able to find specific causes for your insomnia. If you're taking sleeping pills for more than a few weeks, talk to your doctor about an appropriate follow-up schedule to discuss your medications.
Read the medication guide. Read the medication guide for patients so that you understand how and when to take your medication and what the major potential side effects are. If you have any questions, ask your pharmacist or your doctor.
Never take a sleeping pill until you're going to bed. Sleeping pills can make you less aware of what you're doing, increasing the risk of dangerous situations. Wait to take your sleeping pill until you've completed all of your evening activities, immediately before you plan on sleeping.
Take your sleeping pill when you can get a full night's sleep. Only take a sleeping pill when you know you can get a full night's sleep of at least seven to eight hours. A few short-acting sleeping pills are intended for middle of the night awakenings, so you may take them when you can stay in bed for at least four hours.
Watch for side effects. If you feel sleepy or dizzy during the day or if you experience any other significant side effects, talk to your doctor about changing your dose or weaning off your pills. Don't take a new sleeping pill the night before an important appointment or activity because you won't know how it affects you.
Avoid alcohol. Never mix alcohol and sleeping pills. Alcohol increases the sedative effects of the pills. Even a small amount of alcohol combined with sleeping pills can make you feel dizzy, confused or faint. Combining alcohol with certain sleeping pills can lead to dangerously slowed breathing or unresponsiveness. And alcohol can actually cause insomnia.
Take sleeping pills strictly as prescribed by your doctor. Some prescription sleeping pills are for short-term use only. Be sure to contact your doctor for advice. Also, don't take a higher dose than prescribed. If the initial dose doesn't produce the intended effect on sleep, don't take more pills without first talking to your doctor.
Quit carefully. When you're ready to stop taking sleeping pills, follow your doctor's or pharmacist's instructions or the directions on the label. Some medications must be stopped gradually. Also, be aware that you may have some short-term rebound insomnia for a few days after you stop taking sleeping pills.
If you continue to have trouble sleeping, ask your doctor for additional help.

Read More

Why the Best Insomnia Treatment Is Not A Drug Consumer Reports Best Buy Drugs compares the effectiveness and safety of the most common treatments

At-A-Glance Everyone has trouble sleeping from time to time—stressful life events like having to take a test the next day, or dealing with worries about home or work can keep you from falling asleep or staying asleep. Sleeping problems that happen once or twice a month can be annoying, but usually will resolve on their own. But when sleep problems are ongoing and cause you distress—occurring several nights a week for three months or more—it’s time to see your doctor. It could be a more serious matter and may be chronic insomnia (though your doctor may call it “insomnia disorder”). Up to 10 percent of adult Americans suffer from this problem, and it’s not something to be ignored. Besides making you feel lousy, not getting enough sleep over the long term has been associated with other problems: it puts you at a higher risk for type 2 diabetes and heart disease. It can also decrease cognitive function, and lower your productivity at work. Insomnia might also leave you feeling anxious, sad, or irritable, and it’s been linked to a worsening of symptoms for people with depression and anxiety. Getting treatment is important to improving sleep and may help with other health conditions. Frequently, doctors have relied on sleep medications like eszopiclone (Lunesta and generic); ramelteon (Rozerem and generic); zaleplon (Sonata and generic); zolpidem (Ambien, Ambien CR, Edluar, ZolpiMist, and generic); or other drugs like the antidepressant trazodone, to manage insomnia. In fact, previous CR Best Buy Drug reports looked closely at the differences among these medications—how much faster did they help people get to sleep? Which ones helped people sleep longer during the night? The answers to those questions, along with considerations about the safety and side effect profile of each drug and its cost, had guided our earlier reports and selection of a “Best Buy” among these drugs. New Research Changes Our Recommendations But three important changes have since occurred. First, the recognition among clinicians that while sleep drugs might provide some benefit in the short term, their modest benefits may not outweigh their risk over the long term. Our past reports on these treatments have found that the newer sedative medications add only between 8 to 20 minutes of sleep time, and none have been shown to improve how well people feel or perform the next day. And, they can also cause troubling side effects: next-day drowsiness, dizziness, and feeling unsteady—all of which can increase your risk of falls or accidents. Sleeping pills can also cause dependency and even worsen the symptoms of chronic insomnia if taken for long periods. Sleep-walking, memory lapses, and hallucinations are rare, but have been reported with Ambien, as have cases of driving or eating while asleep within a few hours of taking a sleeping pill. Plus, most of these medications have only been tested over short time periods and in highly select patients. So, little is known about their long-term safety and effectiveness, especially in older individuals, those with serious medical conditions, or with less severe sleep problems. Second, the release of a recent systematic review of insomnia treatments—drug treatments, behavioral therapy, and alternative therapies—by the federal Agency for Healthcare Research and Quality (AHRQ)—found strong scientific evidence that shows cognitive behavioral therapy (CBT) for insomnia is a consistently effective way to treat the problem. It works like this: a provider is trained to help teach you better sleep habits, develop regular sleep cycles, and suggest ways to change your behavior, using techniques such as sleep restriction and controlling stimulus, while also working to change the way you think about sleep. The report found CBT to be effective for most adults with chronic insomnia, and safer because there are few, if any, side effects. CBT might also potentially keep insomnia at bay longer than medication—even after the therapy ends. Several medical groups, including the American Academy of Sleep Medicine and the American College of Physicians, have suggested that when chronic insomnia is diagnosed, to try CBT first, instead of sleep medication alone. (Some people may benefit from both, however.) The AHRQ report also evaluated other types of medications—an older kind called benzodiazepines, sedative sleep drugs like zolpidem (Ambien and generic), and several antidepressants that can cause drowsiness as a side effect. The report found good evidence that when used for short periods the sedative drugs are effective at helping people fall asleep and stay asleep a bit longer. Overall, across some 14 studies, from 50 percent to 85 percent of people diagnosed with chronic insomnia, as well as those who have not, get some benefit from the drugs, compared to 19 percent to 48 percent of people who took a placebo instead of the active drug. However, the report found insufficient evidence that the benzodiazepine drugs, when compared to placebos, were helpful in combating insomnia. In addition, few studies adequately assessed the side effects the drugs can cause. The third shift in recent thinking derives from growing evidence that far too many people take sleep medicines for long periods—months or even years—leading to a kind of psychological addiction that can be both medically counterproductive and dangerous. That's why our Best Buy pick isn’t a drug at all.

Read More