Sleep Archive

Sleep supplements, such as cannabidiol (CBD), melatonin, valerian, and chamomile promise a better night's sleep. But there is little evidence showing that they are effective. In addition, supplements aren't regulated, so it's not always clear if a formula contains what's listed on the label. Experts say that behavioral strategies are a better way to improve sleep. These include getting more exercise, going to bed and waking up at the same time each day, and sleeping in a cool, dark room.

The CDC estimates that 70 million Americans suffer from chronic sleep problems. For some, melatonin is believed to be a safe treatment option because it is a hormone produced by our bodies. But evidence of its effectiveness is lacking, and inconsistent quality of product is a concern.

A large, randomized Harvard study published online Dec. 21, 2021, by JAMA found that taking fish oil supplements didn't prevent depression in otherwise healthy older adults.

Allergies that cause nasal congestion, sneezing, and a runny nose (what doctors call allergic rhinitis) can cause more frequent and louder snoring. Treating allergic rhinitis can reduce snoring and other symptoms related to poor-quality sleep.

Treating insomnia with cognitive behavioral therapy (CBT-I) may reduce the risk of depression in older adults. CBT-I seeks to modify thoughts and habits to improve sleep. It outperformed a more traditional insomnia treatment, sleep education therapy (SET), which seeks to change environmental factors and behaviors that contribute to poor sleep.

Depression is common among older adults, and insomnia doubles the risk of major depressive disorder. There is increasing evidence that treating insomnia in older people who have both insomnia and major depression has the potential to improve both their sleep and their mood.

The acronym SHIELD sums up the habits that may help ward off cognitive decline. SHIELD stands for sleeping at least seven hours per night, handling stress, interacting with friends, exercising daily, learning new things, and eating a healthy diet. Ideally, one should incorporate all of these healthy lifestyle habits into each day. If that feels overwhelming, doctors advise focusing on a different healthy habit per day, until it's possible to practice all of the habits every day.

People who fall asleep between 10 and 11 p.m. may be less likely to develop heart disease than those who start their slumber earlier or later.

Getting adequate sleep may help improve a person's gait, and catching up on short sleep may help people avoid walking problems usually caused by fatigue.