-By Vera Tweed for Health Radar
Sleeping is one of the most important things we can do for our health. Research shows that not getting shut-eye makes us gain weight, shortens lifespan, and raises the risk of cancer, depression, heart disease, digestive disorders, and diabetes. Lack of sleep is one of the most intractable health problems facing this country. About half of Americans who are middle-aged or older complain of chronic sleep problems, according to the National Sleep Foundation. In many cases, there are simple solutions, one of the nation’s top sleep researchers tells Health Radar.
Gradual Shutdown
“Making sleep a priority is really the first step,” says Dr. Orfeu Buxton, a sleep scientist at Harvard Medical School, Brigham and Women’s Hospital, and Pennsylvania State University. In practice, that means understanding what does or doesn’t contribute to a good night’s rest and developing habits that do.Too often we think our bodies work like a computer, which can go full-speed and then suddenly get turned off. “We can’t go from a full sprint or full stress to falling asleep,” Dr. Buxton tells Health Radar. “We’re just not designed that way.”Instead, we are more like an old-fashioned wind-up toy. We need to slow down gradually. What you do in the hour or two before going to bed determines to a great extent how quickly you fall asleep and whether you have a restful night.For example, arguments or stressful discussions at the end of the day will delay and interfere with sleep. If you need to address a touchy subject with a family member, do it during daylight.
Blue Light Limit
Before humans had indoor lighting, darkness signaled the end of the day and to our bodies, it still does. Darkness triggers production of melatonin, the hormone that regulates our sleep-wake cycles. Bright lights after dark disrupt this natural process.Allowing our bodies to follow their organic nightly patterns means staying away from all types of electronic screens in the hour or two before bed. Computer and television screens emit light that is heavy on the blue end of the spectrum. This type of light is particularly harmful to melatonin production, studies have shown.What’s more, the content itself can sabotage efforts to fall asleep, says Dr. Buxton. “The pace of television and ads is meant to be shocking, alarming, and stressful, or else you would turn the channel,” he said. Try to avoid all types of bright screens in the hours before bedtime or, next best, put them on a dim setting and look only at subject matter that is calming.
Read Before Rest
Without electronic gadgets or TVs, many people don’t know what to do in the evening. Reading in bed — with traditional paper books, not e-readers — is a good way to wind down. Make sure the light is shining onto the page, not toward your eyes. If you must use an electronic book, keep the screen as dim as possible.Hobbies that are relaxing and don’t require staring at a bright light are another option. Some people enjoy drawing or painting, for example, or keeping a scrapbook. Light should always be focused on the object or task, rather than on you. Spending time with family members or talking to friends on the phone (rather than texting or emailing) are other, often overlooked ways to relax in the evening.
Age-Related Changes
Just as the human body becomes less limber with age, its sleep patterns change somewhat. Understanding these can help you avoid frustration or worry.From middle age onward, says Dr. Buxton, it takes a bit longer to fall asleep and you’re more likely to toss and turn or wake up during the night. Late nights are harder to tolerate and it’s not as easy to catch up on lost sleep. Older people tend to both fall asleep and wake up earlier.The longer we live, the less sleep we need, but optimum amounts vary for each individual. Overall, we need about one or two minutes less sleep per year of life. As an example, you may need an hour less sleep in your 60s than you did in your 30s. But the ultimate test is: How much sleep do you need to feel your best?
Thermostat Solution
A bedroom that’s too hot or too cold can prevent you from falling, staying, or going back to sleep, because it interferes with the body’s internal thermostat. By nature, our temperature drops by one or two degrees during the night, and rises after dawn. The wrong room temperature makes your body struggle to control its internal temperature, and this can contribute to sleeplessness. Recommended bedroom temperatures range from around 60 to 72 degrees. But ultimately, the best temperature depends upon what’s comfortable for you. If you’re concerned that more air conditioning or heating will increase your utility bills, keep in mind that a good night’s sleep is one of the best investments in your health. Some memory foam pillows or mattresses hold heat from your body and that, too, can jinx your internal temperature control. The only way to solve the problem is to get a different pillow or mattress. Keeping the bedroom quiet, free of distractions (pets are a common one), and dark are other essentials for a good night’s sleep.
Sleeping Pills
In the world of sleeping pills, “short term” means days or weeks, and “long term” means only months. However, some people continue to take them for years, or even decades. This leads to two problems: The pills become less effective over time. And, those taking them don’t change their habits to get better rest. While there is little medical danger in suddenly discontinuing most types of sleeping pills cold turkey, there is a risk of “rebound insomnia,” which can be worse than the original difficulty. The degree depends upon the dosage and how long the pills have been taken. If you want to stop, it’s best to work with your doctor, and will require some lifestyle changes.
Natural Sleep Aids
Melatonin can help, says Buxton, but recommends using only “extended release” or “sustained release” versions, because the supplement has a very short half-life of less than 25 minutes. If the product is not released over time, it may help you fall asleep but won’t last in your system, so you may still wake up during the night.
Other Natural Remedies
There are many natural sleep formulas, but two of the most effective ingredients are valerian root and chamomile. Other natural sleep aids include L-theanine (an ingredient found in tea) and 5-HTP (a form of the amino acid L-tryptophan), and magnesium. As with any supplement, make sure you buy them from a trusted producer to ensure quality and potency.
Simple Sleep Tips that Really Work
Cold feet can easily stop you from falling asleep. A Swiss study found that wearing clean, dry socks to bed made it easier for people to fall asleep. A warm shower, bath, hot water bottle near the feet, or even a foot bath before bed can also help.The theory is, as our bodies wind down before bedtime, their temperature starts to drop slightly. A warm bath or shower, or warm feet, signal that our natural thermostat should go into cooling mode, which contributes to falling asleep.
Sleeping is one of the most important things we can do for our health. Research shows that not getting shut-eye makes us gain weight, shortens lifespan, and raises the risk of cancer, depression, heart disease, digestive disorders, and diabetes. Lack of sleep is one of the most intractable health problems facing this country. About half of Americans who are middle-aged or older complain of chronic sleep problems, according to the National Sleep Foundation. In many cases, there are simple solutions, one of the nation’s top sleep researchers tells Health Radar.
Gradual Shutdown
“Making sleep a priority is really the first step,” says Dr. Orfeu Buxton, a sleep scientist at Harvard Medical School, Brigham and Women’s Hospital, and Pennsylvania State University. In practice, that means understanding what does or doesn’t contribute to a good night’s rest and developing habits that do.Too often we think our bodies work like a computer, which can go full-speed and then suddenly get turned off. “We can’t go from a full sprint or full stress to falling asleep,” Dr. Buxton tells Health Radar. “We’re just not designed that way.”Instead, we are more like an old-fashioned wind-up toy. We need to slow down gradually. What you do in the hour or two before going to bed determines to a great extent how quickly you fall asleep and whether you have a restful night.For example, arguments or stressful discussions at the end of the day will delay and interfere with sleep. If you need to address a touchy subject with a family member, do it during daylight.
Blue Light Limit
Before humans had indoor lighting, darkness signaled the end of the day and to our bodies, it still does. Darkness triggers production of melatonin, the hormone that regulates our sleep-wake cycles. Bright lights after dark disrupt this natural process.Allowing our bodies to follow their organic nightly patterns means staying away from all types of electronic screens in the hour or two before bed. Computer and television screens emit light that is heavy on the blue end of the spectrum. This type of light is particularly harmful to melatonin production, studies have shown.What’s more, the content itself can sabotage efforts to fall asleep, says Dr. Buxton. “The pace of television and ads is meant to be shocking, alarming, and stressful, or else you would turn the channel,” he said. Try to avoid all types of bright screens in the hours before bedtime or, next best, put them on a dim setting and look only at subject matter that is calming.
Read Before Rest
Without electronic gadgets or TVs, many people don’t know what to do in the evening. Reading in bed — with traditional paper books, not e-readers — is a good way to wind down. Make sure the light is shining onto the page, not toward your eyes. If you must use an electronic book, keep the screen as dim as possible.Hobbies that are relaxing and don’t require staring at a bright light are another option. Some people enjoy drawing or painting, for example, or keeping a scrapbook. Light should always be focused on the object or task, rather than on you. Spending time with family members or talking to friends on the phone (rather than texting or emailing) are other, often overlooked ways to relax in the evening.
Age-Related Changes
Just as the human body becomes less limber with age, its sleep patterns change somewhat. Understanding these can help you avoid frustration or worry.From middle age onward, says Dr. Buxton, it takes a bit longer to fall asleep and you’re more likely to toss and turn or wake up during the night. Late nights are harder to tolerate and it’s not as easy to catch up on lost sleep. Older people tend to both fall asleep and wake up earlier.The longer we live, the less sleep we need, but optimum amounts vary for each individual. Overall, we need about one or two minutes less sleep per year of life. As an example, you may need an hour less sleep in your 60s than you did in your 30s. But the ultimate test is: How much sleep do you need to feel your best?
Thermostat Solution
A bedroom that’s too hot or too cold can prevent you from falling, staying, or going back to sleep, because it interferes with the body’s internal thermostat. By nature, our temperature drops by one or two degrees during the night, and rises after dawn. The wrong room temperature makes your body struggle to control its internal temperature, and this can contribute to sleeplessness. Recommended bedroom temperatures range from around 60 to 72 degrees. But ultimately, the best temperature depends upon what’s comfortable for you. If you’re concerned that more air conditioning or heating will increase your utility bills, keep in mind that a good night’s sleep is one of the best investments in your health. Some memory foam pillows or mattresses hold heat from your body and that, too, can jinx your internal temperature control. The only way to solve the problem is to get a different pillow or mattress. Keeping the bedroom quiet, free of distractions (pets are a common one), and dark are other essentials for a good night’s sleep.
Sleeping Pills
In the world of sleeping pills, “short term” means days or weeks, and “long term” means only months. However, some people continue to take them for years, or even decades. This leads to two problems: The pills become less effective over time. And, those taking them don’t change their habits to get better rest. While there is little medical danger in suddenly discontinuing most types of sleeping pills cold turkey, there is a risk of “rebound insomnia,” which can be worse than the original difficulty. The degree depends upon the dosage and how long the pills have been taken. If you want to stop, it’s best to work with your doctor, and will require some lifestyle changes.
Natural Sleep Aids
Melatonin can help, says Buxton, but recommends using only “extended release” or “sustained release” versions, because the supplement has a very short half-life of less than 25 minutes. If the product is not released over time, it may help you fall asleep but won’t last in your system, so you may still wake up during the night.
Other Natural Remedies
There are many natural sleep formulas, but two of the most effective ingredients are valerian root and chamomile. Other natural sleep aids include L-theanine (an ingredient found in tea) and 5-HTP (a form of the amino acid L-tryptophan), and magnesium. As with any supplement, make sure you buy them from a trusted producer to ensure quality and potency.
Simple Sleep Tips that Really Work
Cold feet can easily stop you from falling asleep. A Swiss study found that wearing clean, dry socks to bed made it easier for people to fall asleep. A warm shower, bath, hot water bottle near the feet, or even a foot bath before bed can also help.The theory is, as our bodies wind down before bedtime, their temperature starts to drop slightly. A warm bath or shower, or warm feet, signal that our natural thermostat should go into cooling mode, which contributes to falling asleep.