It&rsquo;s 11:30 pm. You&rsquo;re awake and you have to be up in six and a half hours for a killer day ahead, but instead, you&rsquo;re staring at the ceiling. Your brain starts to loop, &ldquo;Wow, I&rsquo;m not going to sleep and tomorrow is going to be a disaster.&rdquo; Now, you&rsquo;re not just awake, but you&rsquo;re awake and freaking out.&nbsp; So, the next night, you go to bed an hour earlier. Except you don&rsquo;t fall asleep any sooner&mdash;you just have an extra hour to stay awake, annoyed, frustrated and anxious.

You&rsquo;re not alone. Even though sleep specialists consider 10 to 20 minutes to be the &ldquo;healthy&rdquo; length of time it takes to fall asleep (called &ldquo;sleep latency&rdquo;), the American Academy of Sleep Medicine notes that <a href="http://sleepeducation.org/news/2014/03/10/insomnia-awareness-day-facts-and-stats" target="_blank">35% of Americans have occasional symptoms of insomnia, with 10% having chronic insomnia</a>. <a href="https://www.sleepfoundation.org/insomnia/insomnia-you/insomnia-women" target="_blank">Women are even more likely to have trouble</a> getting shut-eye&mdash;especially <a href="https://www.cdc.gov/nchs/data/databriefs/db230.htm" target="_blank">women with children</a>.

If you&rsquo;re having trouble sleeping, there could be two main causes: Habitual brain stimuli and, possibly, inadequate sleep debt. What does that mean? Habitual brain stimuli refers to the routines and conditioning the brain develops over time. In an ideal world, your brain would associate your bedroom and bed with sleep, so the mere act of getting to bed catalyzes a series of steps that leads to zzzz&rsquo;s&mdash;in only 10 to 15 minutes. But if you&rsquo;re habitually going to bed with your brain &ldquo;on,&rdquo; which is easy to do in our hyper-stimulated, checking-Facebook-at-11pm world, then your brain, over time, will associate getting into bed with lying awake and scanning social media for an hour&mdash;not with sleeping.&nbsp;

And what&rsquo;s sleep debt? Our brain has two cycles that dictate sleep: the circadian rhythm (process C), or the sleep debt (process S). If those two things aren&rsquo;t aligned, you won&rsquo;t be able to sleep, no matter how fatigued you feel. Getting into bed before process S says you&rsquo;re ready guarantees a night of tossing and turning. Sleep (and Sharecare) expert Dr. Michael Breus explains: &ldquo;Sleep is like a baseball game&mdash;if it starts at 8 and you get there at 6:30, they don&rsquo;t start the game early. You just watch batting practice.&rdquo;

To take back your sleep, you need to break the brain habit that&rsquo;s keeping you awake, which includes practicing better sleep hygiene, and taking a bedtime reset. You can also work to reset your circadian rhythm, but I&rsquo;ll discuss sleep hygiene and resetting your circadian rhythm in a future blog.

Here&rsquo;s today&rsquo;s hack: Go to bed later. It may sound counter-intuitive (or even overly simplistic), but if you take an hour to toss and turn, I do not want you to go to bed earlier. No more batting practice!

To calculate your new, later bedtime:

1. Determine what time you have to get up. Say, 6:30 am.

2. Estimate your average amount of actual sleep, not including time lying in bed awake. Say that&rsquo;s just six and a half hours. That puts your sleep onset time at midnight. Add in 20 to 30 minutes to fall asleep, and voila: 11:30 pm is your bedtime the first night.&nbsp;

3. If you&rsquo;re tracking your sleep using the Sharecare app, you&rsquo;ll start noticing patterns in amount of sleep, sleep latency and time you fell asleep. You can adjust your bedtime the next night, but only in 15 minute increments. The key is to find the sweet spot where you&rsquo;re sufficiently tired enough to fall asleep in 10 to 20 minutes, but not overly exhausted.&nbsp;

Try this tonight, and for the week to come. You may feel a little sleepier at first, but you should also notice that your sleep latency (or how long it takes you to fall asleep) is improving.

Medically reviewed in September 2018.

The Surprising Way You're Sabotaging Your Sleep

<a href="https://www.sharecare.com/health/healthy-sleeping/slideshow/does-sleep-schedule-really-help">Good sleep</a> can help you feel energized, lower your risk of obesity, improve concentration and so much more. And you probably know that winding down before bed, avoiding caffeine and taking a warm bath can contribute to better ZZZs, but your bedroom setup is also extremely important for a good night&#39;s rest.

From decor to temperature, here&rsquo;s how to set your bedroom up for success&mdash;more specifically, the recommended seven to nine hours of sleep.

Choose relaxing colors 
Did you know that your bedroom decor can have a major impact on your sleep hygiene? Yes, your comforter, paint colors and curtains can all help&mdash;or hurt&mdash;your shut-eye.

The Sleep Foundation says cool-tone colors like grays and blues may help you feel more relaxed, which is exactly the mindset you want to be in as you wind down each night. On the other hand, brighter, warmer shades may actually interfere with your sleep and keep you awake.

Changing your paint color is quite a feat, but it&rsquo;s not the only way you can add a sense of calm to your bedroom. Try changing out your comforter, sheets, pillows, artwork or blankets to muted shades of blues or grays.

Add lavender 
Although the studies are limited, there is some indication that <a href="https://www.sharecare.com/health/sleep-disorders/slideshow/natural-sleep-aids-that-work">certain scents</a> can impact your sleep.

In one small study of 20 people, inhalation of lavender oil lowered participant&rsquo;s heart rate, blood pressure and skin temperature. And in another study, infants were given a bath with or without lavender oils. Mothers whose babies bathed in the oils were more relaxed and showed more affection towards their newborns during bath time than those who didn&rsquo;t have the oils. The infants also cried less and slept better when their bath involved lavender oils.

While lavender is certainly not a cure-all for sleep problems like insomnia, it doesn&rsquo;t hurt to add oils, room spray, diffusers or sachets in your room. A scented candle may produce a lovely aroma during the day when you&rsquo;re awake, but never leave candles lit overnight while you sleep.

Adjust the temperature 
Being too hot or too cold can definitely cause you to have trouble falling asleep or staying asleep.

If your room is cool enough, it will be easier to fall asleep, since your body temperature naturally decreases so you can snooze. Try setting your thermostat somewhere between 60 and 67 degrees Fahrenheit. A cooler room will also help you stay asleep&mdash;specifically in REM (rapid eye movement) sleep or the stage of sleep that involves dreaming.

Make sure your bedroom is dark 
It&rsquo;s also recommended that you keep your bedroom free of bright lights, televisions, computers, tablets or cell phones. Exposure to light&nbsp;while sleeping can stimulate&nbsp;your brain, interfering with the production of the sleep hormone melatonin and even increasing your body temperature, both of which can keep you awake.

While you should have some exposure to sunlight throughout the day, keep your bedroom on the darker side for sleeping. Make sure all of your lights are turned off, that you use curtains (even blackout curtains if you can) or eye masks. If you need a night light, invest in a low illumination light. Try to avoid watching television, playing electronic games or using your phone 30 minutes to an hour before bedtime.

Change out your linens and mattresses regularly 
It&rsquo;s no surprise that a comfortable setup is going to help you <a href="https://www.sharecare.com/health/sleep-health/slideshow/simple-habits-sleep-soundly?">sleep better</a>, and that includes your bedding.

When it comes to your mattress, choose one that is supportive and feels good&mdash;you shouldn&rsquo;t wake up with aches or pain. While there&rsquo;s no set rule for when to change out your mattress, most last around eight years. If there are worn spots&mdash;or your position moves when your partner moves&mdash;it may be time to replace it. New smart mattress technology can monitor your temperature and track sleep quality, but these often come at a much higher cost.

As far as pillows go, you should replace them when they get lumpy, which is probably going to be around one to two years. It&rsquo;s important to choose a pillow that feels comfortable to you.

Invest in a white noise machine 
Noise can also affect your sleep in a negative way. When you hear sounds, your brain tries to process them, which can cause problems when you&rsquo;re trying to fall asleep. An unexpected noisy location can also cause you to wake up in the middle of the night.

While noise affects everyone differently&mdash;some are more sensitive to it than others&mdash;it&rsquo;s still important to create a quiet environment for a good night&rsquo;s sleep.

If you notice you&rsquo;re having trouble with the noise in your room or home, try white noise machines or apps on your phone. White noise machines provide a constant sound, like running water or buzzing, that can block out disturbing outdoor sounds like traffic sirens. You can also achieve the same type of sound with an air purifier or fan.

Sleep is an essential part of a healthy lifestyle. Tracking your ZZZs using <a href="https://www.sharecare.com/" target="_blank">Sharecare</a>, a free app for <a href="https://itunes.apple.com/us/app/sharecare/id964313779?mt=8" target="_blank">iOS</a> and <a href="https://play.google.com/store/apps/details?id=com.sharecare.realgreen&amp;hl=en_US" target="_blank">Android</a>, can help you become aware of your sleep habits. Sharecare can automatically track your sleep or you can input the hours you sleep manually. Using this information, you can establish a slumber schedule and environment that works for you.

Medically reviewed in June 2021.

Sources: 
Eric Suni. &ldquo;How to Design the Ideal Bedroom for Sleep.&rdquo; Sleep Foundation. October 23, 2020. 
Elliot AJ, Aarts H. &ldquo;Perception of the color red enhances the force and velocity of motor output.&rdquo; Emotion. April 11, 2011. 
National Sleep Foundation. &ldquo;What your bedroom paint colors have to do with sleep quality.&rdquo; Accessed June 29, 2020. 
Hiroki Noguchi, Toshihiko Sakaguchi. &ldquo;Effect of Illuminance and Color Temperature on Lowering of Physiological Activity.&rdquo; Applied Human Science. April 12, 2000. 
National Sleep Foundation. &ldquo;How Technology Can Help You Sleep Better.&rdquo; November 1, 2020. 
Sayorwan W, Siripornpanich V, Piriyapunyaporn T, Hongratanaworakit T, Kotchabhakdi N, Ruangrungsi N. &ldquo;The effects of lavender oil inhalation on emotional states, autonomic nervous system, and brain electrical activity.&rdquo; J Med Assoc Thai. April 2012. 
Tiffany Field, Tory Field, Christy Cullen, Shay Largie, Miguel Diego, Saul Schanberg, Cynthia Kuhn. Lavender bath oil reduces stress and crying and enhances sleep in very young infants. Early Human Development. June 2008. 
Eric Suni. &ldquo;How Smell Affects Your Sleep.&rdquo; Sleep Foundation. October 23, 2020. 
Renee Prince. &ldquo;What is the Best Temperature for Sleep?&rdquo; Sleep.org. March 21, 2021. 
National Sleep Foundation. &ldquo;How to Make a Sleep-Friendly Bedroom.&rdquo; November 10, 2020. 
Eric Suni. &ldquo;Technology in the Bedroom.&rdquo; Sleep Foundation. June 24, 2021. 
National Sleep Foundation. &ldquo;How Electronics Can Alter Your Sleep.&rdquo; May 14, 2021. 
Danielle Pacheco. &ldquo;The Bedroom Environment.&rdquo; Sleep Foundation. October 16, 2020. 
National Sleep Foundation. &ldquo;Four Tips for a Better Night&rsquo;s Sleep.&rdquo; May 13, 2021.

6 Ways You Can Turn Your Bedroom Into a Sleep Sanctuary

Better mood, more beautiful skin and four other reasons you should make sleep a priority.

6 Amazing Reasons to Get Your Beauty Sleep

Are you one of the 15 million Americans who work a nontraditional schedule? If so, you&#39;re a shift worker -- someone who works hours other than the usual 9 a.m. to 5 p.m. And you should know that a growing body of research suggests shift work puts your health at risk. And that sleep problems unique to <a href="https://www.sharecare.com/video/health-topics-a-z/sleep-disorders/work-the-night-shift-heres-how-to-sleep-better">shift workers</a> -- called shift-work sleep disorder -- affect about 10% of all shift workers.

So whether you&#39;re an emergency room nurse, a safety officer, or a meteorologist monitoring overnight weather, there are steps you can -- and should -- take to help safeguard your health.

Disorder Defined 
Shift work forces your body to go against its natural circadian rhythms. It forces you to be awake at a time when your body naturally wants to sleep. And disrupting the body&#39;s natural internal clock for sleep and wakefulness can have some pretty major effects. Not only can shift work lead to insomnia and excessive sleepiness, but also that sleepiness can cause accidents and other problems. In fact, about 50% of workplace accidents can be attributed to excessive sleepiness. Lack of sleep from shift work can have an impact at home, too. Lots of people with shift-work related sleep problems report missing family and social obligations because they&#39;re dealing with the fatigue, headaches, and mood changes that come with sleep problems. Shift-work sleep disorders have even been linked to gastrointestinal conditions and heart problems.

For most people, quitting their jobs is not really a possible solution for the sleep problems that come from shift work. But they also shouldn&#39;t just live with poor sleep. In the interest of good health, here are five tips that can help shift workers get the ZZZs they need:

Tip #1: Maintain a Consistent Schedule 
Even though your <a href="https://www.sharecare.com/video/health-topics-a-z/sleep-tips/set-a-daytime-schedule-for-better-sleep-at-night">schedule</a> might be different from most people&#39;s, that doesn&#39;t mean it should be erratic. Go to bed and get up at the same time every day -- even on your days off -- to help your body adjust to the shift-work schedule. If possible, minimize multiple night shifts in a row. And try to avoid frequent shift changes and extended hours if you can. If your work schedule must change, ask for a shift forward in time -- not backward -- to minimize the impact on your sleep.

Tip #2: Make Sleep a Priority 
Sleep is as critical for your health as eating well and exercising, so make it a priority. Whether you sleep 11 p.m. to 7 a.m. or 5 a.m. to 1 p.m., aim for 7 to 8 consecutive hours of sleep each day to nurture your health. If you feel a bit of brain fog, take a 30-minute nap before your shift. This can help increase alertness on the job. So can a nap during your shift, if permitted. Finally, get extra rest on your days off to help make up for any sleep lost.

Tip #3: Act Like It&#39;s Daytime 
As a shift worker, you live with a flip-flopped sleep/wake cycle. You&#39;re at work while the rest of the world sleeps, and you sleep when others are awake. But it&#39;s best to approach your shift as if that&#39;s not the case, in order to reinforce the altered sleep cycle. So when you&#39;re at work, do things you&#39;d normally do as part of the waking world. Interact with other people to increase your alertness level, do something active during your break, and keep the lights bright to mimic daytime. And, of course, a cup of coffee early in your schedule can help you stay awake.

Tip #4: Ease into Sleep 
Sometimes the hardest part of shift work is going to bed after work ends. And you may struggle to get that sleepy feeling once you&#39;re home, so it&#39;s best to ease your transition from work to bed. Here are some tips that can help with that: Avoid stimulants like caffeine and nicotine several hours before bedtime. If it&#39;s bright out when you head home, wear dark sunglasses on the drive in order to reduce the sunlight that will activate your internal &quot;wake up&quot; clock. And if you eat before you go to bed, choose something light. A heavy meal may interfere with your sleep. Ditto for spicy foods and alcohol.

Tip #5: Mimic the Night 
When you do hit the sheets, your bedroom needs to make you feel like it&#39;s nighttime. It has to be dark, quiet, and undisturbed to be truly conducive to sleep. So ask members of the household to respect your sleep time: no loud appliances (vacuum, dishwasher, washing machine, etc.), no loud music, and no loud television. In the bedroom, use thick, light-blocking drapes to keep things dark. And earplugs and an eye mask are smart investments. Finally, turn off your cell phone and answering machine, and put a &quot;Do Not Disturb&quot; sign on the door.

A Shift in Priorities 
Shift work can be hard on sleep, but don&#39;t let it take control of your health, too. With a little extra effort, you can get the rest you need. If sleep problems persist, don&#39;t just live with it. See your doctor for advice on medications and other options for helping you sleep.

Medically reviewed in January 2020.

Sleep Tips for Shift Workers

Idiopathic hypersomnia (IH) is a rare sleep disorder. People who have IH experience hypersomnia&mdash;they sleep for long periods of time, and despite the amount of time they spend sleeping, they are extremely tired and groggy during the time they are awake.

People with IH may sleep ten hours or more during the night, may have a difficult time staying awake during the day, may have a difficult time waking up in the morning and/or waking up from naps, and may experience an overwhelming need to sleep at inappropriate times. Despite the hours that they sleep, they do not feel rested.

IH can impact many aspects of a person&rsquo;s life, including work, relationships, and physical and mental health. It can also be dangerous and possibly life-threatening&mdash;for example, if a person experiences sudden sleepiness while driving a vehicle.

What causes idiopathic hypersomnia? 
As the name implies, the cause of idiopathic hypersomnia is unknown. (In medical terminology, the word idiopathic refers to a condition that does not have an identifiable cause.)

IH is a rare condition and research is limited. At least in some cases, it is considered a neurologic condition. Some research shows differences in brain structure among people who have IH.

Other research shows that some people with IH have low levels of histamine. Histamine is a neurotransmitter that helps regulate the sleep-wake cycle (and performs many other functions in the body). Other research suggests that IH may be related to mononucleosis (an infection with the Epstein Barr virus) and abnormal functioning of the immune system.

However, the causes of IH remain unknown, and more research is needed.

How is idiopathic hypersomnia diagnosed? 
There are many different disorders and conditions that can cause excessive sleepiness and there is no definitive test to determine if someone has IH.

A person is considered to have IH if they have been experiencing symptoms for at least three months, if those symptoms are having a significant impact on their functioning and quality of life, and if the symptoms cannot be attributed to another cause.

Much of the process of diagnosing IH involves ruling out other potential causes. These causes may include:

<ul>
	<li>Medications</li>
	<li>Mental health disorders, such as depression</li>
	<li>Thyroid disorders</li>
	<li>Head injuries</li>
	<li>Other sleep disorders</li>
</ul>

Depending on your symptoms, your medical history, and your family medical history, diagnosis may involve working with several different healthcare providers with different specialties.

Sleep studies that measure various biomarkers during nighttime sleep and daytime are helpful in distinguishing IH from other sleep disorders.

How IH compares to other sleep disorders 
Hypersomnia can be divided into two categories&mdash;primary and secondary.

Secondary hypersomnia occurs as a result of having another health condition. For example, when a person experiences hypersomnia because of a head injury, thyroid disorder, or depression.

Primary hypersomnia is not associated with another cause or health condition. IH falls into this category. So do two other sleep disorders&mdash;narcolepsy and Kleine-Levin syndrome.

However, these conditions differ from each other in several important ways. A few examples:

<ul>
	<li>The sleepiness caused by idiopathic hypersomnia tends to be a persistent, everyday occurrence. A person with IH may sleep 10 hours or more a night and nap during the day. Despite this number of hours, they feel groggy and tired when they are awake.</li>
	<li>With narcolepsy, a person will fall asleep suddenly and sleep for a few seconds or a few minutes. They feel rested after sleep but may also experience disturbed sleep during the night.</li>
	<li>With Kleine-Levin syndrome, symptoms occur in episodes lasting a few days or a few weeks. A person with Kleine-Levin syndrome may sleep 20 hours a day during an episode but sleep normally between episodes.</li>
</ul>

There are other differences between IH and other sleep disorders. If you are experiencing hypersomnia or excessive sleepiness, talk to a healthcare provider, who can help diagnose what&rsquo;s causing your symptoms and help you decide on an appropriate treatment.

Medically reviewed in December 2021.

Sources: 
MedlinePlus. &quot;Idiopathic hypersomnia.&quot; 
Mayo Clinic. &quot;Idiopathic hypersomnia.&quot; 
Merck Manual Professional Version. &quot;Idiopathic Hypersomnia.&quot; 
Charles Patrick Davis. &quot;Definition of Idiopathic.&quot; RXList. March 29, 2021. 
Stanford Health Care. &quot;Idiopathic Hypersomnia.&quot; 
F. Pomares, S. Boucetta, et al. &quot;Structural Brain Abnormalities in Idiopathic Hypersomnia.&quot; Sleep, 2017. Vol. 40, Suppl. 1. 
Lynn Marie Trotti and Donald L. Bliwise. &quot;Brain MRI findings in patients with Idiopathic Hypersomnia.&quot; Clinical Neurology and Neurosurgery, 2018. Vol. 157. 
NCI Dictionaries. &quot;Histamine.&quot; 
Johns Hopkins Medicine. &quot;Sleep/Wake Cycles.&quot; 
Emilia Sforza, David Hupin, and Frederic Roche. &quot;Mononucleosis: A Possible Cause of Idiopathic Hypersomnia.&quot; Frontiers in Neurology. October 31, 2018. 
Lucie Barateau, Regis Lopez, et al. &quot;Comorbidity between central disorders of hypersomnolence and immune-based disorders.&quot; Neurology, 2017. Vol. 88, No. 1. 
Stanford Health Care. &quot;Idiopathic Hypersomnia Diagnosis. 
Zia Sherrell. &quot;Hypersomnia vs. narcolepsy: What is the difference?&quot; MedicalNewsToday. September 16, 2021. 
Aaron Kandola. &quot;What causes hypersomnia and how to treat it.&quot; MedicalNewsToday. January 24, 2021. 
MedlinePlus. &quot;Narcolepsy.&quot; 
National Institute of Neurological Disorders and Stroke. &quot;Kleine-Levin Syndrome Information Page.&quot;

What is Idiopathic Hypersomnia?

Photo Credit: Ana C, via Flickr Creative Commons

My Irish Dad seemed to have a pithy saying for any occasion. When we protested as kids that we couldn&rsquo;t possibly go to sleep due to excitement or sadness or worry, he would dismiss our resistance by passing on to us what his Mom had said to him when he was a child. &ldquo;Go to sleep now,&rdquo; he would say, &ldquo;A good laugh and a long sleep are the two best cures for anything. We&rsquo;ll have a laugh together in the morning.&rdquo; His familiar instruction brought gentle direction, comfort and closure to the day.

As an adult, I have found my Dad&rsquo;s wisdom to contain powerful medicine. At any and every age, we need our sleep. It seems to be the golden chord of sustenance that soothes and repairs body, mind and spirit as it weaves together our health and well being. The Centers for Disease Control and Prevention (CDC)&nbsp;reports that more than 25 percent of the U.S. population does not get enough sleep, while nearly 10 percent experience chronic insomnia. According to the CDC, &ldquo;insufficient sleep is associated with a number of chronic diseases such as diabetes, cardiovascular disease, obesity and depression.&rdquo;

Dangers of Sleep Apnea 
A study by researchers at the Department of Internal Medicine of Quillen College at Tennessee State University cite a common medical condition known as <a href="https://www.sharecare.com/health/sleep-apnea/what-is-sleep-apnea">obstructive sleep apnea (OSA)</a>. They found that OSA is associated with coronary heart disease, heart failure and cardiac arrhythmias. It also is associated with an increase in hypertension and C-reactive protein. Sleep disturbance can also be a symptom of depression. Because of the interrelatedness of <a href="https://www.sharecare.com/video/sharecare-experts/tarique-perera/how-does-depression-interfere-with-sleep">sleep and depression,</a> it is vital that anyone struggling with sleep problems discuss this with their healthcare provider.

The promotion of regulated sleep that supplies both quantity and quality rest is known as <a href="https://www.sharecare.com/health/healthy-sleeping/what-is-sleep-hygiene">sleep hygiene.</a> Tips for fostering optimal sleep hygiene must take into consideration psychological factors, physical comfort and establishing an environment that is disruption-free.

Three Tips If You Just Can&rsquo;t Sleep

1. Calm Your Mind 
Often when we get into bed, we drag with us all of the cares and worries of the day. Instead of continuing to mentally rehash a laundry list of unfinished obligations and concerns, place your focus on slow, deep, rhythmic breathing. The breath can be the bridge that eases you from the busyness of the day to the stillness of calm needed to relax.

Visualization is another effective tool that engages and harmonizes both mind and body. As you lie in bed with eyes closed, imagine a relaxing scene. This could be a favorite park, a warm beach, a beautiful sunset or any other scene that feels welcoming, safe and enjoyable. Allow your senses to absorb the delightful nuances of your chosen image as you give yourself permission to unwind and enjoy every detail.

If, overtime, you find yourself unable to manage cumulative stress and worry, instead of reaching for a pill, cognitive behavior therapy (CBT) has been shown to be an effective treatment for chronic sleep problems, even benefiting older adults who have been taking sleep medications for years.

2. Burn Energy Through the Day 
To sleep better at night, be active during the day. A study in the Journal of Clinical Sleep Medicine found that 30 minutes of moderate exercise&nbsp;daily helped postmenopausal women sleep an extra 45 minutes per night. Sixty to ninety minutes before bedtime, wash away stress by taking a hot bath for 20 to 30 minutes.

A study conducted by New York Hospital-Cornell Medical Center found that body temperature naturally dips at night, starting two hours before sleep. Raising body temperature a degree or two with a hot bath will precipitate a subsequent steep drop in temperature, paving the way for deep sleep. A hot shower doesn&rsquo;t work as well as a hot bath, but has been shown to have some effectiveness.

3. Set the Stage for Sleep 
Establishing a regular nightly routine before going to bed helps to shift the brain into sleep mode. Consistent winding-down habits of laying clothes out for the morning or brushing your teeth can be very sleep-conducive. In order to create a disruption-free environment, tend to the amount of light, noise and temperature in your bedroom. The darker your room is the better for sleep. Minimize all light whether from a window or from electronics. If you get up to go to the bathroom during the night, install a dim red bulb in your bathroom. Research has found that it is less stimulating than a bright white light, so it will be easier for you to fall back to sleep.

Wearing soft earplugs or using an ambient sound device can help to buffer any extraneous noise. The optimal room temperature for maintaining a restful sleep is between 60 and 70 degrees. If you enjoy aromatherapy, choose a calming scent like lavender and spritz your bedroom lightly before retiring.

Maintaining a healthy lifestyle requires energy, diligence and consistency. We work hard by day and we deserve to sleep well each evening. Little children are not the only ones who need the security and sweetness of being tucked in each night. Healing words at the close of a long day can provide a cocoon of comfort.

Although my Irish Dad has not been with us for many years, his soothing blessing at bedtime still echoes in my mind and heart. After kissing us good night, he&rsquo;d say, &ldquo;I love you. Until I see you in the morning, may God hold you in the palm of His hand.&rdquo;

Discover more ways to live your healthiest life with tips from <a href="https://www.ornish.com/ornish-living/" target="_blank">Dean Ornish.</a>

This content was originally published on <a href="https://www.ornish.com/zine/how-to-get-your-most-restful-night-of-sleep/" target="_blank">Ornish Living</a>.

Do This If You Can’t Sleep

A warm glass of milk may not be the only beverage that can help make you sleepy. Sipping some tart cherry juice also might help you nod off.

In fact, in a study of older adults, tart cherry juice served as one of the best sleep solutions&mdash;participants fell asleep faster, stayed asleep longer and racked up more total hours of sleep at night.

Melatonin in a glass 
The study involved research participants sipping a commercially prepared tart cherry juice morning and night for a couple of weeks. Although it was a small study funded by the juice manufacturer, it was not without merit. And similar research has already shown cherries to be high in melatonin, a sleep-regulating hormone that&#39;s produced by the pineal gland in the brain but that can be found in some plant sources, too, like fruit. Cherries are also loaded with certain anti-inflammatory cytokines that are thought to regulate the sleep-wake cycle.

More sleep solutions 
Still, more research is needed to confirm the results as well as determine whether cherry juice from concentrate or whole cherries could provide similar get-to-sleep benefits. If you decide to try sipping tart cherry juice daily to help get yourself to sleep, keep in mind that the sweetened varieties will add more calories to your diet. For additional calorie-free sleep solutions, try these tips:

<ul>
	<li>Keep a routine. <a href="https://www.sharecare.com/sleep-disorders/the-best-time-to-shower-for-better-sleep">Here&#39;s how a regular schedule each day sets you up for better sleep at night.</a></li>
	<li>Make a happy face. <a href="https://www.sharecare.com/sleep-disorders/5-embarrassing-sleep-problems-solved">Find out how certain facial expressions may help you snore less and sleep more.</a></li>
</ul>

Go ahead, sleep in. <a href="https://www.sharecare.com/sleep-disorders/a-good-reason-to-stay-in-bed">Here&#39;s why your blood pressure will thank you.</a>

Sleep Like a Baby with Tart Cherry Juice

Catch better ZZZs by doing these four things before hitting the hay.

The 5-Minute Bedtime Routine You Need to Try Tonight 

Idiopathic hypersomnia (IH) is a rare sleep disorder that affects approximately 1 or 2 people out of every 10,000, according to the Sleep Health Foundation.

The condition can be difficult to diagnose not just because of its rarity, but because the primary symptom&mdash;excessive daytime sleepiness&mdash;can also be caused by many other conditions, such as obstructive sleep apnea, circadian rhythm disorder, anxiety or depression, or narcolepsy (just to name a few). Therefore, healthcare providers often use a process of elimination to rule out other possible causes.

Providers who treat sleep disorders 
Your primary care provider (PCP) may be the first healthcare professional you see when you are experiencing excessive daytime sleepiness. They will look at your medical history and perform a physical exam. This can help identify what is causing symptoms. For example, certain medications or combination of medications can cause daytime sleepiness.

Your PCP may also check for other conditions, such as anemia, hypothyroidism, or heart issues. If you are experiencing symptoms of anxiety or depression, your PCP may refer you to a mental health practitioner.

If no other likely causes can be identified, your PCP may refer you to a sleep specialist, a healthcare provider who specializes in sleep disorders like IH. A sleep specialist can order a number of tests that are useful in diagnosing sleep disorders&mdash;and distinguishing one sleep disorder from another. One of these tests is called a sleep study.

What is a sleep study? 
A sleep study is also known as a polysomnography. You&rsquo;ll go to a special sleep lab to sleep there overnight. This lab may be located in a hospital or sleep center. This lab includes machines that monitor brain activity during sleep, which provides information about your sleep stages. Eye movements, blood oxygen levels, heart rate, breathing, body movements, and snoring are other things that will be monitored.

What other tests are used? 
Immediately after your sleep study, you&#39;ll probably have a multiple sleep latency test (MLST) to diagnose daytime sleepiness. An MLST is also done in a sleep lab by a sleep technologist, but the test is given during the day. It often involves five scheduled naps, separated by two-hour windows. It measures how quickly you fall asleep and how fast you enter the rapid eye movement (REM) stage of sleep during the day.

Other methods and tests may include:

<ul>
	<li>A questionnaire called the Epworth sleepiness scale, which asks you questions about your level and frequency of daytime sleepiness.</li>
	<li>A sleep diary, where you write down when you go to sleep, when you wake up, and how you feel each day.</li>
	<li>A wearable sensor called an actigraph, which is worn on the wrist, measures movement, and is useful in assessing sleep disorders.</li>
</ul>

There are many different types of sleep disorders, but there are also many health professionals that can help. If you are experiencing excessive daytime sleepiness or other symptoms associated with a sleep disorder, make an appointment with a healthcare provider. The first step to getting the right treatment is getting the right diagnosis.

Medically reviewed in December 2021.

What Healthcare Providers Treat Idiopathic Hypersomnia?

The time has come to spring ahead.

This Sunday at 2 a.m., most people across the United States will move their clocks ahead by one hour for daylight saving time (DST). On one hand, the change gives us extra daylight in the evening. But it also robs us of all-important shut-eye.

On average, we lose 15 to 20 minutes of zzz&rsquo;s during daylight saving transitions and it takes about a week for our body to catch up. This is why 55 percent of Americans report feeling tired after the time change, according to a survey by the American Academy of Sleep Medicine.

And drowsiness isn&rsquo;t the only downside: Sleep loss and poor quality of sleep due to DST has been linked to car crashes, poor performance at work and school, heart attacks and strokes.

Why do we have daylight saving time anyway? 
Many people believe that farmers created daylight saving so they would have more time to work the fields, but this is a myth. It actually began during World War I as a way to save fuel and reduce electricity use. The practice was reinstated for World War II.

Following the war, DST became a matter of local policy until the passage of the Uniform Time Act in 1966, which set daylight saving to begin on the last Sunday of April and end on the last Sunday of October. In 1986, DST was moved up to start the first weekend of April. By 2005, the Energy Policy Act added an additional four weeks to daylight saving time, and today, it begins on the second Sunday in March at 2 a.m. and runs until the first Sunday in November.

Time change is not without controversy. Not every state or U.S. territory adheres to daylight saving. It is not observed in Hawaii, Arizona (with the exception of the Navajo Nation), Puerto Rico or the Virgin Islands. Several U.S. states, meanwhile, are seeking congressional approval to implement daylight saving all year.

Health consequences of daylight saving 
Opponents have long argued that the time change can be detrimental to various aspects of health, and there&rsquo;s research to back this up.

In a January 2020 study, researchers analyzed data from 732,835 car accidents recorded in the Fatality Analysis Reporting System from 1996 to 2017. They found that the risk of fatal car accidents increased by 6 percent during the week following daylight saving time, resulting in about 28 additional deaths each year. This is likely due to sleep loss, fatigue and a darker morning commute.

The findings, published in&nbsp;Current Biology, show that individuals who live further west within a time zone are at even greater risk because&nbsp;the sun rises and sets later, yet they may still have to be at work at the same time as their counterparts further east.

The loss of that hour of sleep may disrupt&nbsp;<a href="https://www.sharecare.com/health/wellness-healthy-living/article/what-wreaking-havoc-body-clock">circadian rhythm</a>. This self-sustaining 24-hour internal body clock responds to daylight and darkness to set our sleep/wake cycle. Researchers suspect that this disruption may increase risk for heart attacks and strokes.

A November 2016 study from the University of Turku in Finland found that hospitalizations for strokes rose by 8 percent during the first two days of daylight saving. Researchers looked at 10 years of stroke data during the two weeks before and the three weeks following a daylight-saving time transition.

The chances of having a heart attack may also rise in the days following the start of daylight saving. In fact, risk of a heart attack jumped 24 percent on the Monday after the time change, tapering off over the remainder of the week, according to a November 2014 study published in the journal Open Heart. The study could not prove that daylight saving caused heart attacks, but researchers speculate that the increased risk is due to a combination of the <a href="https://www.sharecare.com/health/healthy-sleeping/article/why-poor-sleep-could-derail-weight-loss">disturbance of the circadian rhythm</a> caused by the time change, along with preexisting risk factors for heart attack.

5 ways to make it easier to spring forward 
Protect yourself from the negative effects of the time change by following these tips.

Get ahead of daylight saving. Try to get enough sleep in the days leading up to the time change, because the effects of sleep loss tend to be most pronounced if you start off at a deficit. People getting fewer than seven hours of sleep per night may have a more difficult time adjusting to the time change. In addition to getting the recommended seven to nine hours per night, you can also begin to gradually adjust your sleep and wake times a few days before the time change. Shift your bedtime 15 to 20 minutes earlier each night until Sunday.

Follow the light. Open the curtains as soon as you wake up in the morning. If you can, head outside for some sunlight, as this will help regulate your internal clock. As it gets dark at the end of the day, set the tone and mood for sleep by dimming your lights.

Practice <a href="https://www.sharecare.com/health/sleep-health/slideshow/simple-habits-sleep-soundly">good sleep hygiene</a>. Make sure your bedroom is conducive to slumber. Block out sources of light, lower the temperature and make sure your bed and linens are clean and comfortable. Shut off electronics at least an hour before bedtime. Limiting caffeine and alcohol for several hours before bed can also promote healthy sleep.

Be mindful while driving. The risk of car crashes tends to be highest in the days following the time change, so take special care for at least the week following daylight saving. Do not get behind the wheel if you feel overly drowsy.

Enjoy the extra light.&nbsp;Longer daylight hours may bring more opportunity to practice healthy habits. Take some time in the evening to exercise. Physical activity can help offset risk factors for health issues that may be impacted by DST, like heart attack and stroke. Talk to your healthcare provider to make sure you are doing all that you can to protect your heart.

Medically reviewed in March 2020.&nbsp;Updated in March 2021.

Sources: 
American Academy of Sleep Medicine. &ldquo;Survey: 55% of US adults feel tired after spring daylight saving time transition.&rdquo; February 19, 2020 
BA Malow, OJ Veatch, K Bagai. &ldquo;Are Daylight Saving Time Changes Bad for the Brain?&rdquo;&nbsp;JAMA Neurology.&nbsp;2020;77(1):9&ndash;10. 
National Sleep Foundation. &ldquo;Why Do We &ldquo;Spring Forward&rdquo; But &ldquo;Fall Back&rdquo; With Daylight Saving Time?&rdquo; 
Department of Energy. &ldquo;Top 8 Things You Didn&rsquo;t Know About Daylight Saving Time.&rdquo; March 6, 2015 
Josef Fritz, Trang VoPham, Kenneth P. Wright, C&eacute;line Vetter. &ldquo;A Chronobiological Evaluation of the Acute Effects of Daylight Saving Time on Traffic Accident Risk.&rdquo; Current Biology. 2020 Feb 24, P729-735.E2. 
JO Sipil&auml;,&nbsp;JO Ruuskanen,&nbsp;P Rautava,&nbsp;V Kyt&ouml;. &ldquo;Changes in ischemic stroke occurrence following daylight saving time transitions.&rdquo; Sleep Medicine.&nbsp;2016 Nov - Dec;27-28:20-24. 
University of Michigan Health. &ldquo;Why Daylight Saving Time Could Increase Your Heart Attack Risk.&rdquo; March 08, 2017. 
American Heart Association. &ldquo;Can daylight saving time hurt the heart? Prepare now for spring.&rdquo; October 26, 2018. 
A Sandhu,&nbsp;M Seth,&nbsp;HS Gurm. &ldquo;Daylight savings time and myocardial infarction.&rdquo; Open Heart.&nbsp;2014;1:e000019. 
American Academy of Sleep Medicine. &ldquo;American Academy of Sleep Medicine provides expert advice to prevent negative effects of change to Daylight Saving Time.&rdquo; February 25, 2019 
National Sleep Foundation. &ldquo;Sleep Hygiene.&rdquo;

5 Ways to Spring Forward More Easily

You probably love racking up frequent flyer miles but dread the jet lag that comes with traveling between time zones. According to the American Sleep Association, anyone can experience jet lag, and 93 percent of us do at some point in our lives. Hawaii residents can be particularly hard-hit by jet lag, since out-of-state flights lead to at least a two-hour time change or even a shift across the international date line. Pulmonologist and sleep specialist&nbsp;Dawn Stanley Cohen<a href="https://www.sharecare.com/doctor/dr-dawn-stanley">,</a> MD, of&nbsp;<a href="https://www.sharecare.com/group/sky-ridge-medical-center">Sky Ridge Medical Center</a>&nbsp;in Lone Tree, Colorado, explains what jet lag is, why you get it and what you can do to reach your destination feeling refreshed, rather than ragged.

What is jet lag? 
Jet lag occurs when your body&rsquo;s biological clock is thrown out of whack. Our bodies operate on&nbsp;<a href="https://www.sharecare.com/health/healthy-sleeping/what-is-circadian-rhythm">circadian rhythms</a>&mdash;determined by the rise and fall of your body temperature, hormone levels and other biological conditions&mdash;that follow a 24-hour cycle. These rhythms are all influenced by exposure to sunlight, cuing us when to sleep and when to wake up. When your internal clock is out of sync with your time zone, you&rsquo;re apt to feel tired, disoriented and you may experience insomnia. Other&nbsp;<a href="https://www.sharecare.com/health/sleep-disorders/what-are-symptoms-jet-lag">jet lag symptoms</a>&nbsp;include mild depression, concentration issues and nausea.

7 ways to ease jet lag 
The last thing you want to do while traveling is deal with exhaustion and moodiness. And while Dr. Cohen says it&rsquo;s difficult to avoid jet lag altogether, there are some ways to make the transition easier.

1. Don&rsquo;t leave home exhausted:&nbsp;Adjusting to a new time zone will be easier if you&rsquo;re not sleep deprived before you even hit the road. &ldquo;A lot of us are busy packing and getting ready to leave, then we&#39;re up later than usual,&rdquo; says Cohen. &ldquo;You want to get good sleep before you go on your trip.&rdquo;

2. Practice the new schedule beforehand:&nbsp;You&rsquo;ll also want to adjust your sleep and wake times, depending on where you&rsquo;re going. If you&rsquo;re heading east to the Mainland, &ldquo;Start going to bed earlier and waking up earlier about four to seven days before your trip,&rdquo; says Cohen. &ldquo;Waking up 15 minutes, 30 minutes or an hour earlier and going to bed earlier will help.&rdquo;

3. Steer clear of stimulants: Stimulants like caffeine and energy drinks are going to make it harder for your clock to adjust, says Cohen. Avoid alcohol as well. &ldquo;You&rsquo;ll want to avoid these especially on the day of travel, but I always tell people to try and avoid them a couple of days beforehand because you want to get everything out of your system.&rdquo;

4. Take the timing of your travels into consideration: The time you arrive at your destination is a big factor when it comes to the severity of your jet lag. &ldquo;Light is the biggest cue to our circadian rhythm, so exposing yourself to light in the new time zone is going to help you retrain your brain,&rdquo; says Cohen.

If you&#39;re going to the Mainland, plan to arrive in the afternoon for exposure to sunlight; this will help advance your internal clock. You don&rsquo;t want to arrive in the dark, and then go straight to sleep.

5. Stay hydrated: &ldquo;Dehydration causes fatigue,&rdquo; says Cohen. &ldquo;Again, we want to do things to give our bodies the best shot at switching circadian rhythms and times zones as fast as we can.&rdquo; She says drink more water than usual and steer clear of dehydrating drinks like coffee and alcohol.

6. Change the time on your watch: As soon as you step on the plane, Cohen recommends switching your watch and smartphone to the new time zone. &ldquo;You want to get your brain thinking on the new time zone as soon as possible.&rdquo;

7. Remember that it takes time to get back on track: &ldquo;People think that they can spend a week in Europe and when they come back, it will take them just a day to adjust. It takes a lot longer than that,&rdquo; says Cohen. It takes about a day to adjust per each time zone traveled.&nbsp;For example, it may take you two to three days to get back on track after returning from a trip to Las Vegas, Nevada. &ldquo;And if you&rsquo;re traveling to Asia, or traveling through 11 time zones, it may take up to 12 days for your sleep and wake schedule to get back on track,&rdquo; Cohen says.

If you are able, schedule a few buffer days after returning from a trip so that you have time to re-adjust before heading back to work or school. And be patient&mdash;everyone&rsquo;s body is different. The time it takes for you to get back on track may be different than the time it takes another family member to recover.

The Insider’s Guide to Healthy Hawaii: What Causes Jet Lag—Plus 7 Ways to Avoid It

Regular sex, good eating habits and more can lead to better ZZZs.

11 Simple Habits to Help You Sleep Soundly at Night

If you consistently have trouble falling asleep&mdash;and who doesn&rsquo;t?&mdash;you&rsquo;ve probably heard about melatonin. Melatonin is, in fact, the most commonly used supplement for sleep, with nearly 4 million Americans using it, according to some estimates.

But does melatonin reliably and effectively send you off to dreamland? If so, how much should you take and when should you take it? And what is melatonin, exactly?

Melatonin, explained 
To understand what melatonin is and how it works, it first helps to describe how we sleep.

Sleep is regulated by our body&rsquo;s exposure to light or darkness. Melatonin is a natural hormone produced in the pineal gland, a tiny organ deep inside the brain. During the day, your pineal gland is inactive, but it begins secreting melatonin when darkness falls. Once this happens, your melatonin levels typically stay elevated for about 12 hours. As melatonin is released into your bloodstream, you become sleepy.

Once the night is over and your body is exposed to daylight, melatonin levels drop, your body temperature rises, and cortisol (a stimulating hormone) is secreted. Given that melatonin production begins when your surroundings begin to darken, it&rsquo;s not surprising that bright and artificial lighting prevents its release, thereby interfering with your sleep.

While melatonin is a hormone your body naturally produces, it&#39;s one of the few hormones you can buy without a prescription. It&rsquo;s important to remember, though, that dietary supplements aren&rsquo;t regulated by the U.S. Food and Drug Administration (FDA) and the potential downside is that many products provide inaccurate dosage information on their packaging.

The actual melatonin content of some melatonin products, for example, can range widely from what&rsquo;s listed on the label, according to a study published in 2017 in the Journal of Clinical Sleep Medicine. The melatonin content of the same brand may also vary from bottle to bottle.

So, should you take melatonin? 
Most experts believe that it&rsquo;s better to avoid taking any type of sleep medication if possible.

&ldquo;We try to get people to sleep better without medication treatment, and at least two-thirds of the time, we&rsquo;re able to do that,&rdquo; says Keith Roach, MD, associate professor in clinical medicine in the division of general medicine at Weill Cornell Medical College and New York Presbyterian Hospital. &ldquo;It&rsquo;s shocking how often people aren&rsquo;t doing everything they need to.&rdquo;

So, before experimenting with supplements, make an appointment with your healthcare provider (HCP) to talk about your sleep problems. Your HCP will seek to find out whether you may have an underlying sleep disorder such as restless legs syndrome, obstructive sleep apnea, or narcolepsy. They will also likely screen you for any other medical causes that may be contributing to your difficulties. Early morning waking, for example, could be a sign of major depression, Dr. Roach notes.

If it seems that your everyday habits may be the main reason behind your sleep problems, your HCP may recommend you try making <a href="https://www.sharecare.com/sleep-disorders/simple-habits-sleep-soundly">tweaks to your sleep routine.</a> Things to try include the following:

<ul>
	<li>Power down your electronic devices and other sources of light two hours before bedtime. If you do use devices in the evening, try using blue-light blocking glasses or screen shields to cut down on stimulating blue light.</li>
	<li>Get out of bed if you&rsquo;re unable to sleep. &ldquo;You don&rsquo;t want your bed associated in your mind as a place where you just lie there and get frustrated,&rdquo; says Roach. If you can&rsquo;t fall asleep within 20 minutes, go to another room and listen to quiet music, read with a dim light, or practice some breathing techniques. Return to bed when you feel sleepy.</li>
	<li>Stick to a consistent sleep and wake schedule, even on the weekends.</li>
	<li>Set your bedroom temperature at a cool range between 60 and 70 degrees.</li>
	<li>Avoid daytime naps and only use your bed for sleeping.</li>
	<li>Steer clear of alcohol, cigarettes, and heavy meals beginning at least two hours before bedtime, and avoid caffeine at least six hours before going to sleep.</li>
	<li>Don&rsquo;t exercise too close to bedtime. It&rsquo;s best to work out four or more hours beforehand.</li>
	<li>Do things in the evening that can help you relax, like taking a hot bath or having a cup of chamomile tea.</li>
	<li>If noise interferes with your slip, consider using a white noise machine or ear plugs.</li>
</ul>

What to keep in mind if you do take melatonin 
If you&rsquo;re practicing healthy sleep habits but you&rsquo;re still having trouble&nbsp;getting quality rest, your HCP may&nbsp;suggest that you try melatonin.

&ldquo;Melatonin is relatively safe and it doesn&rsquo;t cause the kinds of problems that over-the-counter or prescription medications do, which is why it may be worth a try for some people,&rdquo; says Roach.

But there are some <a href="https://www.sharecare.com/sleep-disorders/reasons-to-be-cautious-about-melatonin">things you should consider about melatonin</a> before you head to the store:

The timing and dosage of melatonin matters most.&nbsp;If melatonin is going to help you, you need to take the right dosage at the right time. If you take too much at the wrong time, you could be sleepy during the day and wide awake at night. 
 
Roach says age plays a role in how much and when you should take melatonin.

&ldquo;For younger adults in their 20s, 30s, and even into their 40s, taking it mid-afternoon is normally most effective, and half a milligram should be plenty,&rdquo; he says. &ldquo;But older people may be able to take a slightly larger dose&mdash;one milligram&mdash;an hour or so before bedtime.&rdquo;

Talk to your HCP about the dosage that&rsquo;s right for you and check labels carefully before buying to make you know how much you&rsquo;re getting. According to a 2014 study published in Nutrition Journal, melatonin dosages of 1 to 10&nbsp;milligrams can raise your body&rsquo;s melatonin levels from 3 to 60 times their normal peak levels.

Its effectiveness depends on your symptoms.&nbsp;Melatonin is more likely to work for people who wake up very early in the morning, which could indicate a <a href="https://www.sharecare.com/child-development/baby-health-development/night-shifts-circadian-rhythm-health">circadian rhythm problem</a>, or for those who aren&rsquo;t able to fall asleep right away, says Roach. &ldquo;For those who wake up after an hour or two of sleep, it&rsquo;s probably not effective,&rdquo; he adds. 
 
It&rsquo;s a short-term fix.&nbsp;Your HCP is probably going to recommend melatonin for short-term use only. Some experts advise that melatonin should be taken for a few months, tops.

If you&rsquo;ve been taking melatonin for three months and not sleeping better, Roach says it&rsquo;s probably not working so you should stop and talk to your HCP. In that case, you may have a more serious underlying sleep condition that would require different treatment. &nbsp;

Some people shouldn&rsquo;t take melatonin.&nbsp;Although melatonin is generally seen as safer than other sleep medications, including over-the-counter options like diphenhydramine, Roach says there are some circumstances that may dissuade your HCP from recommending it. These may include:

<ul>
	<li>You&rsquo;ve had a bad reaction to melatonin in the past.</li>
	<li>You&rsquo;re taking other prescription sleep medication.</li>
	<li>You&rsquo;re pregnant or breastfeeding.</li>
	<li>You have health conditions such as autoimmune disorders, diabetes, depression, or high blood pressure.</li>
</ul>

The bottom line on melatonin 
All in all, there appear to be no major safety concerns about melatonin, but more research is needed to fully understand it&rsquo;s effectiveness and safety profile. It&rsquo;s important to recognize that just because a supplement is &ldquo;natural&rdquo; does not always mean it&rsquo;s safe for all people. It&rsquo;s always best to see your HCP before you start taking a supplement like melatonin, especially if you&rsquo;re doing all you can to practice healthy sleep habits but aren&rsquo;t seeing positive results.&nbsp;

Your HCP can screen you for underlying conditions that may be causing your sleep troubles. And if you do decide to try melatonin, your HCP can advise you on the dosage that may work best for you.

Can Melatonin Supplements Really Help You Sleep?

Need a nap but just can&#39;t seem to drift off? Then head out to your yard and take a swing in your hammock.

Turns out rocking isn&#39;t just for infants. New research suggests that rocking -- such as that of hammock swings -- can ease the transition into sleep and provides soothing sleep help for grown-ups, too.

Swing Time 
In a recent small study, healthy volunteers each took a 45-minute nap on successive afternoons -- once in a stationary bed and once in the bed that slowly rocked side to side. Then the researchers measured sleep cycles and sleep behaviors. Surprisingly, all the study participants fell asleep more quickly when rocking, and they also got more deep sleep -- known as the non-rapid eye movement phase of sleep.

Decoding the ZZZs 
The study authors speculate that rocking somehow synchronizes brain waves during sleep, which in turn could help someone fall asleep more quickly or sleep more soundly. And it&#39;s probably the reason why many babies like to be rocked to sleep as well. Unfortunately, many of us kiss this sleep-help aide goodbye once we outgrow a crib. Time to look into hammock swings.

The Yard Item That Offers Sleep Help

When my friend Mike started working the graveyard shift nearly ten years ago, he thought &ldquo;graveyard&rdquo; just meant that he should expect a quiet night on the job. Now he takes the term a little more literally. The 56-year-old had a stroke almost a year ago, and an enormous study out of Canada suggests that his work schedule may be part of the reason why.

Mike&rsquo;s fit and young for his age -- he&rsquo;s played tennis several times a week for years, and he liked his midnight-to-eight work hours because they let him spend more time with his son. But one day last August he woke up and things weren&rsquo;t right. &ldquo;I got out of bed and just fell into the wall,&rdquo; he remembers. He had no idea what was going on until his wife called and quickly asked if he&rsquo;d been hit in the mouth. &ldquo;She could tell something was very, very wrong,&rdquo; he says, and once he heard his own&nbsp;<a href="https://www.sharecare.com/health/stroke-signs-symptoms/symptoms-of-a-stroke" target="_blank" title="Symptoms of stroke">garbled speech</a>, he could, too. &ldquo;Once I talked, it was like, Holy crap.&rdquo; 
 
The study last week was actually an analysis of a bunch of other studies -- 34 of them, in fact, which added up to more than two million people. It found that people&nbsp;who worked non-traditional hours were almost 25% more likely to have a heart attack and 5% more likely to have a stroke than people who worked day jobs or didn&rsquo;t work at all. The study doesn&rsquo;t prove that&nbsp;shift work&nbsp;increases your risk of what the experts call vascular &ldquo;accidents,&ldquo; but it points persuasively in that direction. And, after all, there are plenty of reasons to expect a flopped schedule to be bad for you. It messes up your&nbsp;<a href="https://www.sharecare.com/health/healthy-sleeping/what-is-circadian-rhythm" target="_blank" title="What is a circadian rhythm?">biological rhythms</a>, makes it difficult or impossible to get enough sleep, and gives your work-life balance the kind of hard whack that&rsquo;s impossible to recover from.

&ldquo;The human body was not meant to work on a night shift -- that&rsquo;s the bottom line,&rdquo; says&nbsp;Sharecare expert Michael Breus, author of&nbsp;Good Night: The Sleep Doctor&rsquo;s 4_Week Program to Better Sleep and Better Health.&nbsp;&ldquo;Different people are going to&nbsp;adapt to it in different ways, and some of those adaptations could be harmful.&rdquo;

The damage isn&rsquo;t just a private matter, either, Dr. Breus says. &ldquo;Almost every major disaster that we know of was caused during the latter part of a night-shift, and usually by somebody who was sleep deprived. Chernobyl, the Exxon Valdez -- all those.&quot;

None of this is surprising to Mike. Once he started working graveyard, it didn&rsquo;t take long for him to notice the toll it was taking. &ldquo;You can kind of tell that you&rsquo;re off,&rdquo; he says. &ldquo;I realized pretty quickly that it wasn&rsquo;t the best decision I&rsquo;d ever made, but I couldn&rsquo;t get out of it.&rdquo;

Mike works from 3:00 pm to about 10 these days -- not exactly a traditional 9-to-5 job, but in synch enough with society that he gets a good night&rsquo;s sleep every night. He&rsquo;s feeling good. In fact, the doctors say that he&rsquo;s completely recovered from his stroke.

He&rsquo;s lucky, but he&rsquo;s far from the only one at risk. A 2005 poll by the National Sleep Foundation found that 14% of Americans do&nbsp;<a href="https://www.sharecare.com/health/sleep-disorders/what-effects-shift-work-health" target="_blank" title="What are the effects of shift work on my health?">shift work</a>, and plenty more have habits that may interfere with their health just as much as exhausting work hours. &ldquo;I definitely wasn&rsquo;t alone on the freeway when I was going to work at 10 at night,&rdquo; Mike says. He used to wonder where all those people were going, but now he has a message for them: Go to bed.

A Wake-Up Call About the Dangers of Late-Night Work

Is your sleep quality kind of poor? Then go ahead and sleep in. Research shows it might be best for your health.

Yep, a study links poor sleep to a greater risk of high blood pressure. But making up for fitful shut-eye with some extra ZZZs seemed to level the risk back down.

Dangers in Dreamland 
In the study, researchers surveyed the sleep habits of 1,700 middle-aged adults and had each of them spend a night in a sleep lab. People who slept less than 5 total hours were twice as likely to have high blood pressure as those who slept 6 hours or more. And a self-reported history of sleep problems greatly compounded the effect. But -- and this is the good news -- any fitful sleepers who still got at least 6 hours of total sleep didn&#39;t have the extra hypertension risk.

Do you know which parts of your body naturally control your blood pressure? <a href="https://www.sharecare.com/health/high-blood-pressure/article/what-causes-high-blood-pressure" target="_blank">Read this article for a new perspective that could help lower your numbers</a>.

Solutions for Better Sleep 
The combo of short sleep and poor sleep increases heart rate and bumps up production of stress hormones, which could help explain these study results. Not getting the shut-eye your body needs to stay healthy? Time to get serious about slumber with these easy drift-off-to-sleep strategies:

<ul>
	<li>Pull the plug.</li>
	<li>Let your worries out.</li>
	<li>Don&#39;t forget to stretch.</li>
</ul>

<a href="https://www.sharecare.com/health/sleep-disorders/article/all-about-you-sound-sleep-advice" target="_blank">Here are three more sleep-better tricks to try</a>.

A Good Reason to Stay in Bed

All I wanted was seven solid hours of sleep. And I actually got it.

Sleep Disorders