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What are some home remedies that might help me sleep better?

Trouble falling asleep? Pumpkin seeds may be the answer for you. Watch as Dr. Oz explains why pumpkin seeds are a great home remedy for sleep problems.
What Are Some Home Remedies That Might Help Me Sleep Better?
There are many home remedies that you should try before you begin taking sleep aids. These home remedies include sleeping in a dark, quiet room, relaxing, and going to bed at the same time each evening. You should avoid wine, caffeine, beer, exercise, nicotine, large meals, liquor, and naps within six hours of going to sleep.
In general, exercising regularly, avoiding overeating at night, and avoiding stressful activities and thoughts can help you improve sleep. Also, while your sleep cycle is generally 90 minutes long, the quality of your sleep can change depending on what times you are asleep.
The earlier in the night you sleep, the more likely you will experience deep non-REM sleep, and the later in the morning, the greater the chance of you experiencing REM sleep. Therefore, if you sleep in, you have a greater chance of enjoying a greater proportion of REM sleep.   
For those with sleep apnea, losing excess weight, either on your own or with the help of a weight-loss program, can relieve throat constriction. In some cases, weight loss can cure sleep apnea. Check with your doctor though as untreated sleep apnea can have very serious consequences.
Sleeping on the side, instead of on your back, also helps with apnea. When you sleep on your back, your tongue and soft palate can hit the back of your throat and block your airway. To prevent sleeping on your back, you can sew a tennis ball in the back of your pajama top.
To keep your nasal passages open at night, you can use a saline spray. However, you should consult your doctor first about using nasal decongestants or antihistamines since these medications are generally not recommended for long-term use and are not treatments for sleep apnea.
Here are a few home remedies and lifestyle changes that can help improve your sleep:

- Go to bed and wake up around the same time each day. This will set your internal clock (circadian day/night rhythm) to a healthy pattern. Your body loves routine.

- Don’t drink alcohol right before bedtime.

- Cut off your caffeine intake at 2:00 p.m. It’s okay to have a cup or two of tea or coffee in the morning, but switch to decaf after 2:00.

- If you frequently wake up to urinate during the night, do not drink a lot of
fluids near bedtime.

- Don’t exercise within an hour of bedtime.
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There are many home remedies that have been tried for improving sleep, but it's not clear that any offer a real benefit. It's more important to work on "sleep hygiene" by making sure you have not had any caffeine or alcohol in the afternoon or evening, getting regular exercise and using your bedroom just for sleep, reading or sexual relations. If you want to try some home remedies, a cup of chamomile tea or warm milk might help. The health food supplement melatonin also may provide some benefit.

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ep we need changes as we age, from 16 to 18 hours a day for newborns to 7 to 8 hours a night for adults. If you find yourself feeling tired or fatigued during the day even after a full night in bed, you may have a sleep disorder. See your family doctor or a sleep specialist for help.
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Important: This content reflects information from various individuals and organizations and may offer alternative or opposing points of view. It should not be used for medical advice, diagnosis or treatment. As always, you should consult with your healthcare provider about your specific health needs.