Gina Johnson
Sleep is critical to our health, but many factors can disrupt it, including stress, travel, and even happiness. While sleeping pills can help, they should not be used long-term due to side effects. Natural sleep aids, such as melatonin, valerian, and chamomile tea, are available over the counter and can promote sleep. Cognitive behavioural therapy can also help address underlying stressors, and simple techniques like the military sleep method and the 4-7-8 breathing technique can induce relaxation. Additionally, good sleep hygiene practices, such as regular exercise, limiting caffeine and alcohol, and optimising your bedroom environment, can improve sleep quality.
| Characteristics | Values |
|---|---|
| Sleeping pills | Can help you get some sleep, but they can have side effects and are not recommended for long-term use |
| Melatonin supplements | A hormone that is naturally released in the brain before sleep; available over the counter |
| Valerian | A herb used as a natural sleep aid for centuries |
| Antihistamines | Drugs that treat allergies but can also make you drowsy; found in over-the-counter sleep aids |
| Cognitive behavior therapy | A therapist helps you address stressors that keep you awake |
| Reading | Reading a physical book before bed can be calming and help you ease into sleep |
| Exercise | Regular physical activity can help you fall asleep faster and improve sleep quality |
| Avoid caffeine, alcohol, and nicotine | These substances can interfere with sleep |
| Military sleep method | A technique to quickly relax the body and mind, including breathing techniques and visualization |
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What You'll Learn
Avoid screens and electronics before bed
The light from electronic devices sends alert signals to your brain when it should be slowing down. Reducing screen time before bed helps your nervous system shift into rest mode, supporting both sleep and stress relief. It is recommended to put your devices away at least an hour before bedtime. This helps signal to your brain that the bedroom is a place for relaxation and sleep.
Research shows that too much screen time before bed can interfere with your natural sleep-wake cycle, making it harder to wind down and fall asleep. A 2020 study found that participants who avoided using their phones for 30 minutes before bedtime for four weeks fell asleep more easily. Another study from 2022 found that for every five minutes spent on your smartphone in bed, your sleep can be delayed by four minutes. The same study found that 30 minutes of smartphone use can lead to 20 minutes less deep sleep, 30 minutes less light sleep, and 10 minutes more rapid-eye-movement sleep (REM sleep).
If you do use screens before bed, make sure to use a blue light filter and keep an eye on the time so you don't stay up past bedtime. You can also use audio-only content, such as a Sleep Story or white noise, to help you fall asleep. Additionally, e-readers with warm light settings may be less disruptive to your sleep than backlit tablets or phones.
It's important to note that the impact of screen time on sleep may vary from person to person. While some people find that avoiding screens before bed helps, others may not notice a significant difference. Ultimately, it's about finding what works best for you and establishing a bedtime routine that promotes relaxation and a good night's rest.
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Try melatonin supplements
Melatonin is a hormone that is naturally produced by the body to help control the sleep-wake cycle. It is triggered by the body's response to reduced light exposure, which should naturally happen at night. However, exposure to artificial light from phones, laptops, or TVs can prevent the release of melatonin, making it hard to fall asleep.
Taking melatonin supplements can help promote sleep without directly causing sleepiness. They are available over the counter at your local pharmacy and can help with occasional insomnia and jet lag. It is recommended to take melatonin supplements about an hour before bedtime. They come in short-acting and long-acting forms, with the latter potentially reducing the number of times people wake up after falling asleep.
It is important to note that melatonin supplements are not regulated by the FDA, so the per-pill dosages and ingredients may vary across manufacturers. It is advised to consistently buy the same brand of melatonin supplements. Additionally, melatonin supplements may cause side effects such as nausea, headaches, and daytime sleepiness. It is recommended to consult a healthcare provider before taking melatonin supplements, especially regarding the appropriate dosage, as doses above 10 milligrams may be harmful.
To further promote the production of melatonin and improve your sleep, it is advisable to limit screen time before bed. Instead of using electronic devices, you can try reading a physical book, as the blue light from screens can interfere with melatonin production. Creating a relaxing bedtime routine, such as reading for 15 to 20 minutes, can help signal to your body that it's time to rest.
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Drink warm milk, chamomile tea, or tart cherry juice
Drinking warm milk, chamomile tea, or tart cherry juice are all popular recommendations to help you avoid sleep and improve your sleep quality.
Warm milk has been a well-known home remedy to induce sleepiness for years. While there is limited scientific evidence to support this claim, some studies have shown improvements in sleep among those who drank warm milk and honey for three days. Another study found that drinking fermented milk over three weeks reduced nighttime wakings. Warm milk does not appear to have any negative side effects, but people with dairy allergies, lactose intolerance, or irritable bowel syndrome may want to avoid it.
Chamomile tea is another popular recommendation to promote sleep. It is naturally caffeine-free and is considered a mild sedative or tranquilizer, which can help relax the nervous system. It is recommended to drink chamomile tea 45-60 minutes before bedtime to help with sleep. The smell of chamomile alone can also help with relaxation.
Tart cherry juice is rich in melatonin, serotonin, tryptophan, and polyphenols, which are compounds that help regulate your sleep-wake cycle. Research suggests that drinking a couple of glasses of tart cherry juice a day may help increase sleep time and improve sleep quality. It is also rich in antioxidants, which can help reduce inflammation and oxidative stress.
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Take sleeping pills or medication
If you are struggling with sleep, it is always best to talk to a healthcare professional, who can advise you on the best course of action. They may recommend a sleeping pill or medication to help you.
Sleeping pills are medications that can help you sleep. They can be useful for those with insomnia, helping them to fall asleep and stay asleep. They are available over the counter (OTC) and as prescription medications. OTC sleep aids often contain antihistamines, which treat allergies but can also cause drowsiness. Prescription sleeping pills are stronger than OTC pills and require a prescription from a healthcare provider. It is important to be aware of the side effects and risks associated with sleeping pills, and they should not be used long-term.
If you are looking for a natural sleep aid, melatonin supplements are a popular choice. Melatonin is a hormone naturally produced by the body to promote sleep. It is triggered by reduced light exposure, but unnatural light from phones, laptops, or TVs can prevent its release. Melatonin supplements are available over the counter and can help with occasional insomnia or jet lag. However, it is important to note that melatonin supplements are unregulated, so the dosage and ingredients may vary between manufacturers. It is recommended to consistently buy the same brand and consult a healthcare provider before taking melatonin, especially if you intend to take more than 10 milligrams, as this may be harmful.
Valerian is another natural sleep aid that has been used for hundreds of years. It is an herb that is believed to aid relaxation and sleep. While it is easily accessible, it is still important to check with your healthcare provider before taking it, as it may interfere with other medications or health conditions.
In some cases, medications used to treat depression at low doses can also bring more consistent sleep. While these are not approved by the FDA for insomnia, they may be used to treat insomnia related to depression or anxiety. As with any prescription sleep aid, it is important to be aware of the side effects and risks associated with these medications and to work closely with your doctor to find the most suitable treatment.
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Exercise regularly
Exercise is a great way to improve your sleep quality and duration. It is good for your body and mind, and can also help you get a good night's sleep. However, it is important to time your workouts right. While some people can exercise in the evening without affecting their sleep, it is generally recommended to avoid vigorous activity for at least one to two hours before bedtime. This is because aerobic exercise releases endorphins, which are chemicals that can keep people awake.
If you exercise too late in the day, it may interfere with your sleep. To avoid this, try setting a consistent bedtime and exercising earlier in the day. This will give your body enough time to wind down and prepare for sleep.
Moderate aerobic exercise, such as power lifting or an active yoga class, can elevate your heart rate and create the biological processes that contribute to better sleep. Research has shown that even short-term interventions of three months or less can significantly reduce sleep disturbances.
Exercising regularly can also help stabilize your mood and decompress your mind, which is important for naturally transitioning to sleep. It can improve sleep quality and decrease insomnia and other sleep complaints.
While the exact mechanism between exercise and improved sleep is not fully understood, the evidence suggests that exercise can help you fall asleep faster and improve your overall sleep quality.
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Frequently asked questions
Some natural ways to avoid falling asleep include drinking warm milk, chamomile tea, or tart cherry juice, which is believed to support melatonin production. You can also try the military sleep method, which involves relaxing your body and mind, or the 4-7-8 breathing technique, which calms the nervous system.
Over-the-counter (OTC) sleep medications often contain antihistamines, which can make you drowsy. Examples include diphenhydramine (found in Benadryl) and doxylamine (Unisom). Sleeping pills are another option, but they can have side effects and are not recommended for long-term use.
Stick to a consistent sleep schedule, even on weekends, and avoid caffeine, alcohol, and nicotine close to bedtime. Also, limit screen time before bed, as the blue light emitted by electronic devices can interfere with melatonin production.
Regular physical activity and exercise can help improve sleep quality. However, it's recommended to finish vigorous workouts a few hours before bed to avoid interfering with sleep.
If you're consistently struggling to fall asleep or are experiencing sleep issues that affect your daily life, it's recommended to talk to a healthcare provider or seek professional help. They can help identify any underlying conditions or contribute and suggest appropriate treatments or lifestyle changes.
