Sleep

New research to help you sleep If you toss and turn every night, or lie awake ’til the wee hours, you’ve got company. There are sleep distractions at every age: While you are younger, parenting duties may keep you up; as you age, pain, menopause or sleep apnea may mess with your rest. Researchers have uncovered that there is a link between sleep quantity and increased risk of … [Read more...] about 5 New Ways to Improve Your Sleep That Experts Count On

Oatmeal Oatmeal is a natural source of melatonin, a naturally occurring compound, which causes drowsiness. Pair oats with a vitamin D-rich drink, such as fortified soy beverage or 1% milk, to increase the probability of a restful sleep. "Vitamin D can increase serotonin in your brain, which helps you sleep," says registered dietitian Lois Ferguson, author of Eating for … [Read more...] about 4 Soothing Foods That Could Help You Sleep Better

For those of us who fly more than a couple of time zones from home—particularly those who fly eastward around the globe—jet lag can be a serious challenge. It takes away our edge, makes us groggy and disrupts our sleep. Here’s how to be focused and alert during the day—and sound asleep at night. 1. Acclimate If you’re going to be gone longer than a couple of days, begin … [Read more...] about 15 Tricks to Beat Jet Lag You Should Try

You’re not getting enough exercise "Exercise improves sleep as effectively as benzodiazepines in some studies," reports Kalyanakrishnan Ramakrishnan, an associate professor at the University of Oklahoma Health Sciences Center. On average it reduces the time it takes to get to sleep by 12 minutes, and it increases total sleep time by 42 minutes. … [Read more...] about 10 Things You Didn’t Realize Are Preventing You From Sleeping

Cookies and milk The tryptophan in milk will help you feel sleepy, but you need some carbs to get it where you want it to go in your brain, says Mary Susan Esther, MD, and president of the American Academy of Sleep Medicine. Cookies are her carb of choice. Choose a low-fat variety and eat them in moderation. … [Read more...] about 6 Things That Most Certainly Will Help You Get More Sleep

1. Unwind early If you know you need to get to bed by 10 p.m. it won’t do your sleep efforts any good to be moving at high speed until 9:55. Shut down the television, computer, video games or other high-stimulus activities at least 30, and ideally 60, minutes before sleep. Allow your mind to shift gears from work mode to sleep mode. … [Read more...] about 7 Tips to Create a Healthy Sleep Routine for Grown-Ups

1. Admit the importance of sleep Sometimes it seems as though our culture has begun to view the need for sleep as a sign of weakness. It's the new macho, and women are buying into it big-time. But your body was genetically programmed to spend one-third of its life asleep and to sleep in specific cycles of light sleep, deep sleep, and active-brain sleep. Each cycle takes 90 … [Read more...] about 7 Ways To Center Yourself So You Can Get More Sleep

1. Live longer and healthier The link between sleep and health is becoming clearer. Blood pressure and heart rate are typically at their lowest levels during sleep; people who sleep less tend to have higher blood pressure. The association between hypertension and sleep duration could explain other research findings that link lack of sleep to an increased risk of heart attack, … [Read more...] about 5 Reasons to Get More Sleep and Dramatically Improve Your Health

Get rested tonight Sleep is vital for good health, but getting enough can be a challenge—even for a sleep expert. “With so many demands on my time, I have to remember to give myself enough time for sleep,” admits Leon Lack, director of the sleep research laboratory at Flinders University in Adelaide, Australia. “But I always find that the extra energy and alertness I have the … [Read more...] about 6 Tips For Better Sleep That a Sleep Researcher Uses Himself

There are a variety of treatments available for sleep apnea, but what works for you will depend on the severity of your problem and your commitment to treatment. Making the following lifestyle changes will help you get a good night's sleep. 1. Keep that airway toned Avoid alcohol, sedatives, sleeping pills, and any medication that relaxes the central nervous system, … [Read more...] about 5 Ways to Stop Snoring

Why are you so tired? Feeling tired all the time is becoming one of our most common ailments, and it can be the most frustrating as well. Even if you live a fairly sensible lifestyle and don’t have any serious health problems, you may still find yourself weighed down with constant fatigue. "A lot of people confuse fatigue with sleepiness—it’s not the same thing," says Doug … [Read more...] about 10 Reasons You Feel So Tired

1. Drink water Or juice. Or decaffeinated diet soda. Drink anything but coffee, hot chocolate or tea within six to 10 hours of bed. Caffeine blocks the effects of adenosine, a chemical produced by your brain that makes you sleepy. In fact, studies have shown that the caffeine in even one cup will rev your circuits enough to reduce both the length and restorative depths of … [Read more...] about Eat to Sleep Better: 4 Habits to Try Tonight

Your pre-bedtime routine Often have trouble sleeping? You're not alone – and it could be costing you more than just a restless night and sleepy day, according to recent research, which showed that people with insomnia are much more likely to experience associated health problems such as anxiety, depression, diabetes and congestive heart failure. But don't despair – a good … [Read more...] about 6 Soothing Yoga Poses to Help You Sleep More Deeply

1. Take a nap Want to get some sleep and boost job performance by 34 percent? "Take a 26-minute nap," says Sara Mednick, research scientist at the University of California at San Diego and author of Take a Nap! Change Your Life. Studies show that one nap of up to 90 minutes between the hours of 1:00 and 4:00 P.M. will reduce your sleep debt, invigorate your day, boost your job … [Read more...] about 6 Easy Ways Anyone Can Try to Sleep Better, Starting Now

Quite often our lives get filled up with relatively unimportant things and it is difficult to find enough time for ourselves. The only time you get to think things over is right at the very end of the day when you have some time to yourself, in bed, in the dark and quiet, so the unconscious seizes the moment just before you go to sleep to get you to think about what really … [Read more...] about How To Clear Your Mind So You Can Sleep

1. Take a deep breath Giving your energy level a quick boost can be as easy as taking a deep breath. Woodson Merrell, MD, author of Power Up, suggests the following: Inhale quietly and slowly, allowing your abdomen to rise, to the count of 4, pause holding the air lightly to the count of 4, exhale slowly, allowing your abdomen to contract, to the count of 6. Repeat four times. … [Read more...] about 10 Instant Ways to Not Be Tired

If you’re flying across more than two time zones, eat (but don’t overeat) starches such as pasta or rice the night before your flight. Carbs help your body adjust more quickly to sudden jolts to its circadian rhythms. The air circulating in the cabin during flights tends to be bone-dry, which causes dehydration, a big contributor to jet lag. Avoid making things worse: Pass … [Read more...] about How to Avoid Jet Lag: What Savvy Fliers Know

A study published in the September 2012 issue of the American Psychological Association’s journal Dreaming revealed some interesting connections between sleep position and what you dream about. For example, if you sleep on your stomach, you may be having sex dreams more often than people who sleep on their back or side. Participants in the study were asked to record the … [Read more...] about How Your Sleep Position Affects Your Dreams

1. Spend time with your friends and children Despite all the madness that surrounds Christmas and New Years, some holiday traditions actually help you sleep: Celebrating and connecting with your friends and family is an effective way to reduce stress, preparing you for a better night’s rest. Women who have healthy friendships and positive relationships with their children … [Read more...] about 6 Ways to Sleep Better During The Holidays

1. Create a transition routine This is something you do every night before bed. It could be as simple as letting the cat out, turning off the lights, turning down the heat, washing your face and brushing your teeth. Or it could be a series of yoga or meditation exercises. Regardless, it should be consistent. As you begin to move into your "nightly routine," your mind will get … [Read more...] about 10 Things You Can Do Before Bed to Achieve Deep Sleep

1. Sleep naked It’s easier to adjust your comfort zone with sheets and blankets you can pull up or throw off rather than a long nightgown or a pair of fleece pajamas, says neurologist Charles J. Bae, MD, a sleep specialist at the Cleveland Clinic Sleep Disorders Center. The idea is to make the adjustment in a way that rouses you from sleep the least. … [Read more...] about 10 Little Ways To Sleep Better, Starting Tonight

1. Work on stress A study at the Finnish Institute of Occupational Health revealed that stressful events are twice as likely to trigger sleeping problems in those who experience anxiety, so keeping a lid on daily stressors is important. Take a look at some of these stress-reducing tips, pick out your favorites and use them to do just that. … [Read more...] about 15 Ways To Stop Worrying And Sleep Better

1. Skip the naps Daytime sleepiness, particularly in the first trimester, encourages almost every pregnant woman to nap. But naps make it more difficult to sleep at night because they take away some of the sleep pressure that builds up over the day. "It's like snacking," says Grace Pien, MD, a sleep researcher at the University of Pennsylvania's Center for Sleep and … [Read more...] about 18 Ways to Sleep Better When You’re Pregnant

Make bedrooms a cellphone-free zone After a summer of chatting and texting, it may be hard to get your kids to cut back on their cellphone usage. However, insisting that phones be left in a particular spot before bedtime—such as in the kitchen, or by the front door—may improve your child's sleep. A study of 1,656 schoolchildren between the ages of 13 and 16 revealed that 62 … [Read more...] about How to Start a Back-to-School Sleep Schedule

1. Schedule a worry time Are you so busy throughout your day that you have the chance to think about what is happening in your life only when you get into bed, a place that is quiet, dark and free of distractions? When you are half asleep, you are not at your problem-solving best, and may be even more prone to im­agin­ing unlikely disasters and worrying about things over … [Read more...] about 6 Ways To Quiet Your Mind For Better Sleep

I tell my husband not to take it personally, but I would rather get a good night’s sleep than head out for a night on the town. Sleep is a huge part of my healthy lifestyle, right up there with nutritious eating and exercising. Not only is sleep crucial for our mental health, but emerging research also points to it as an important factor for our weight and eating habits. A 2012 … [Read more...] about Why Sleep Helps You Lose Weight (And 6 Proven Ways to Get More Sleep)

Make mornings easier As co-host of Citytv’s early-morning talk show, Breakfast Television Toronto, Dina Pugliese can be seen live on air every weekday at 5:30 a.m. “I usually go to bed at 7 p.m. and am up at 4 a.m.,” says Pugliese. “At the ‘crack of black,’ I call it!” The energetic talk show host has a sassy sense of humor, but when it comes to her sleep schedule, she … [Read more...] about 6 Steps to Becoming a Morning Person