Can't Sleep; Try These Tips

If you want to maximize your health, wealth and youthfulness in the new year, start by sleeping the night away, soundly experts advise.

Lack of sleep runs up a high tab in injury and death on the highway and on the job, poor performance and reduced productivity in school and at work and, some studies suggest, increased susceptibility to ulcers, heart disease, obesity, depression and a host of age-related ailments.

With the dawn of a new year, the growing ranks of slumber scrooges should awaken to the costly and, at times, fatal consequences of skimping on sleep, and resolve to give their mind and body a richly deserved rest, scientists urge.

A UPI survey of 71 sleep specialists produced a number of suggestions that could lead you to the land of the sleeping. They include:

• Follow a routine of retiring and rising on a timeline that deviates by no more than two hours every day, even on weekends.
• Avoid caffeine, nicotine and alcohol, which suppresses deep sleep, within three to six hours, and heavy meals within three hours, of bedtime.
• Use your bed for resting or sleeping, not for doing extra office work, watching television or playing video games.
• Exercise moderately for 30 minutes daily, but no later than three hours before lights out.
• Sip warm milk, herb tea or other non-caffeinated drinks to raise body temperature. Also, try 3 to 5 dry saltine crackers (no water) before turning in for the night and help transport you to dreamland.
• Nibble on bananas, turkey, peanut butter or other foods rich in tryptophan, a compound that produces a natural sedative effect.
• Refrain from naps when you get home from work or school because they can reduce "sleep pressure" and, deter your subsequent ability to drift off for the night.
• Put work aside two to three hours before you go to sleep. Your mind has a tendency to focus on tasks you've recently focused on.
• If sleep fails to claim you within 20 minutes, get out of bed and read for a while, selecting soothing rather than stimulating material.
• Engage in massage, meditation, music, yoga, positive imagery, biofeedback, a warm bath or other techniques that help the brain kick back and unwind.
• Write a "worry list" of bothersome matters half an hour before bedtime and deal with it before your head hits the pillow.
• Keep the room quiet, dark and cool, and wear socks to sleep to keep toes toasty.
• Melatonin is a natural byproduct of your body, and induces sleep. Anything over 10mg is dangerous and you could face consequences. 3mg is suggested, and taken 20 minutes prior to bed. Thus, consult a doctor before taking melatonin. Take Melatonin only at bedtime, as it may produce insomnia if given at the wrong time.
• Dim the lights two to three hours and shut off the TV and computers 30 minutes before bedtime. Get out in bright sunshine for five to 30 minutes as soon as you arise to help set your brain's internal clock to your sleep-wake schedule.
• Enjoy and have sex. Studies and experience have identified sex as a sleep promoter.
• If slumber continues to elude you, I recommend a consultation with a sleep specialist.

Natural Sleep Aids

Many people learn to function on just a few hours a night, but often times, lack of sleep catches up with you in a very objective manner. When you are sleep deprived, it's difficult to keep one's sense of humor, your patience, and also your ability to work with others.

What are the options for people who don't want to take prescription sleep medications but crave a good night's sleep?

Natural Sleep Aids: Dietary Supplements

Valerian is a dietary supplement that has been used since ancient times for insomnia and nervousness. Although many people use valerian as a sleep aid, its effectiveness has not been proven. MD's in most cases will not recommend it.

Chamomile, like valerian, is a traditional herbal remedy that has been used since ancient times to fight insomnia and a wide range of other health complaints. Chamomile is sold in the form of tea, extract, and topical ointment. Chamomile is widely available in health food stores and supermarkets. Chamomile's effectiveness as a sleep aid has not been widely researched in humans, but in animal studies it has been shown to be a safe and mild sleep aid.

Melatonin is a hormone that is produced by the pineal gland in the brain. Melatonin is believed to play a central role in regulating sleep and circadian rhythms. Synthetic melatonin is a popular dietary supplement that is sold as a sleeping aid and antioxidant. There is evidence that melatonin eases circadian rhythm disorders like jet lag and delayed sleep phase disorders, but it hasn't been proven effective in treating insomnia or improving sleep quality in the long term.

While scientific research has not proven the effectiveness of many natural sleep aids, that doesn't mean they won’t help you sleep. People like to feel they are taking something.

A few cautions are in order. In the case of melatonin, for example, it is not advised to give it to children, especially boys, since there is evidence that it can affect testosterone levels. Be sure to consult your physician before you take any dietary supplement. Some supplements can interact with other medications or have unanticipated side effects.

Cognitive behavioral therapy, or CBT, describes a variety of therapies that modify thought and behavior patterns. CBT has been used to effectively treat other conditions, including depression, phobias, and eating disorders. When used to treat insomnia, CBT helps patients alter thoughts and behaviors that disrupt sleep and trigger insomnia.

Programs for insomnia can include the following techniques:

Sleep hygiene helps patients improve their daily sleep habits by counseling them to go to bed and get up at the same time each day, avoid caffeine in the late afternoon and evening, monitor nighttime eating, and engage in relaxing activities before bed, for example.

The pineal gland is one of the most important techniques for sleep and stimulus control. Approximately 1 to 2 hours before retiring for the evening, turn off ALL electrical apparatus, including television, computers and dim the lights around you. This allows the pineal gland to "wind down" and develops a calming, sleep-induced rhythm association with sleep. Also, remove televisions and computers from the bedroom; the bed  should be used only for sleep and sex.

Sleep restriction limits the number of hours spent in bed, which helps increase sleep efficiency. Cognitive therapy helps patients understand and counter negative thoughts and misconceptions that keep them awake. Relaxation techniques help people relax with guided imagery, meditation, deep breathing, and muscle relaxation.

For those with serious insomnia problems, a sleep study is recommended.