Sleep

One in five Americans sleeps less than six hours a night—a trend that can have serious personal health consequences. Sleep deprivation increases the risk for a number of chronic health problems, including obesity, diabetes, and heart disease. If you have trouble sleeping, the following strategies can help you get more sleep.

Check for underlying causes. Some conditions or medications may be interfering with your sleep patterns. Treating a condition or adjusting a medication may be all it takes to restore better sleep.

Practice good sleep hygiene. Use your bed for sleep and sex only, block as much noise and light as possible, go to bed and wake at the same times each day, and get out of bed if you haven’t fallen asleep within 20 minutes.

Nap if needed. If you like to nap, get your daytime shut-eye in midday. Naps late in the day can interfere with sleep later. If your problem is difficulty getting to sleep at night, then not napping can make you sleepier at bedtime and more likely to stay asleep.

Exercise earlier, not later. Exercise stimulates the body and brain, so make sure you finish exercising at least three hours before turning in.

Watch your diet. stay away from foods that cause heartburn. Ban caffeine-rich food and drinks (chocolate, tea, coffee, soda) at least six hours before bedtime. Don't drink alcohol for at least two hours before bed.

See a sleep specialist. If your own efforts aren't working, you'll want the help of a sleep professional to both diagnose your problem and propose behavioral and possibly drug treatments.

Sleep Articles

Updated exercise guidelines showcase the benefits to your heart and beyond

The 2018 exercise guidelines say that even short bouts of activity lasting just a few minutes can count toward the recommended goal of 150 minutes of moderate activity per week. The steepest drop in heart disease risk occurs at the lowest, initial levels of activity. In addition, a single bout of exercise seems to confer immediate benefits in four factors linked to heart health, including blood pressure, anxiety, insulin sensitivity, and sleep. (Locked) More »

5-minute fixes for better health

Focusing on small ways to improve health may feel less daunting to some people than taking on big lifestyle changes. Ideas include doing five-minute bursts of a helpful activity. These include five minutes of exercising, meditating, removing fall hazards in the home, moisturizing the skin, watching an educational video about an unfamiliar subject, calling a friend, throwing out expired medications, removing a junk food item in the pantry, and tossing spoiled foods from the refrigerator. Another suggestion is to get five more minutes of sleep each night. More »

Drugstore sleep aids may bring more risks than benefits

Over-the-counter sleep aids are commonly used but may have side effects and risks, including daytime grogginess. They have also been associated with impaired thinking and memory loss. Improved sleep practices and even cognitive behavioral therapy are safer and more effective long-term strategies to address insomnia. More »

Strategies for sleep apnea

Obstructive sleep apnea, which often causes loud snoring and daytime sleepiness, is closely linked to cardiovascular problems. The gold standard treatment, called positive airway pressure, can be challenging for people to use. Tips for using the bedside machine may help people use the treatment more consistently. These include making sure the mask fits properly and treating nose, mouth, or throat discomfort caused by the treatment. (Locked) More »

Refueling your energy levels

Everyone has the occasional low-energy day, but constant fatigue can make people less mentally and physically active, and diminish overall quality of life. To fight fatigue and increase your energy level, eat healthier foods, exercise regularly and be sure to get enough quality sleep. However, if you have unusual fatigue, it can be an early warning of a serious illness and should be checked out by a doctor. (Locked) More »

Are drugstore sleep aids safe?

An occasional night of sleeplessness may warrant the use of an over-the-counter sleep medication or a sleep-promoting dietary supplement. Sleep medications that are available over the counter use antihistamines as their main active ingredient. They are generally safe, but there aren’t a lot of data about their long-term use. Dietary supplements that may promote sleep include chamomile, melatonin, and valerian root. There aren’t a lot of data about the safety and effectiveness of chamomile and valerian root. Melatonin can be taken safely for the long term. It is meant to shift the timing of one’s sleep cycle. (Locked) More »

How to sleep through the night

Men tend to spend more time in light sleep as they age, which makes it easier to wake up in the night and harder to fall back to sleep. While men can’t change this new sleep cycle, they can address issues that often disrupt their slumber and interfere with sleep quality. These include sleep apnea, nocturia (waking up to use the bathroom), restless leg syndrome, diet, and poor sleep habits. More »

Is fibromyalgia real?

Fibromyalgia is a misunderstood but real condition that experts believe may be caused when the brain essentially overreacts to external stimuli that would not typically cause pain. (Locked) More »