Remedy 1: Light Therapy Dim the lights for an hour or so before bed to trigger your body’s production of the sleep-inducing hormone melatonin, and expose yourself to bright daylight in the morning to turn melatonin production off. In a 2014 study in the Journal of Clinical Sleep Medicine, office workers who got more natural light exposure slept about 46 minutes longer per night than colleagues without windows. They also slept more soundly, exercised more (another insomnia fighter in and of itself), and reported a better quality of life. You can approximate sunshine using a device that emits full-spectrum white light for about 15-30 minutes per day (one option: the Happylight Liberty 10k Natural Spectrum Energy Lamp). “Light therapy anchors your internal clock, especially when the days get shorter and darker,” says neurologist Charles Bae, MD, a sleep medicine doctor at the Sleep Disorders Center at the Cleveland Clinic. Remedy 2: A Calming Routine Photo by Stockbyte You know the bedtime routine you used with your kids to prep them for sleep? The same system can work for you. Sip a warm beverage, like green tea, which contains the relaxing agent theanine (just make sure it’s decaf). Listen to some tranquilizing tunes—whether it’s James Taylor, Madeline Peyroux, or Brahms—as soothing music has been shown to improve sleep quality, especially over time. And try soaking in the tub. “A hot bath or shower may promote sleep because our core body temperature rises and then falls when we step out, mimicking what happens naturally when we get drowsy,” Bae says. Then make sure your bedroom is dark, quiet, comfortable, and cool—with no TV or electronic devices that could buzz, beep, or flash to disrupt your melatonin production. Remedy 3: Meditation “Stress and anxiety can play a big role in insomnia,” Bae says. “We can’t just shut everything off at the end of the day.” To quiet the mental noise as best you can, consider meditation. New research from the British Psychological Society has found that mindfulness meditation, which helps you become aware of your thoughts and emotions in a positive way, can reduce work-related ruminating. In their study, people who got two hours of online mindfulness training and practice per week were better able to silence emotional stress and fall into deep slumber. And a 2011 study found mindfulness-based stress reduction, a similar type of meditation, to be as effective as a prescription drug in a small group of people with insomnia. To try it at home, check out the great collection of sleep apps on iTunes, including Mindfulness Meditation by Stephan Bodian, author of Meditation for Dummies. MORE: The Simple Breathing Technique That Will Help You Sleep Remedy 4: Aromatherapy Turns out there’s truth to this common advice. Aromatherapy—specifically the scent of lavender—was shown to increase deep slumber among participants in a study at Wesleyan University. Try sprinkling a drop or two of essential oil on a tissue and placing it under your pillow. Remedy 5: Herbal Supplements Herbal supplements can help you get through temporary sleep disturbances that last up to a week, Bae says. Melatonin, a naturally occurring hormone that sets our sleep-wake cycles, is the most popular supplement for sleep, according to the American Academy of Sleep Medicine. A 2013 review of 19 previous studies found that melatonin can help people fall asleep faster, lengthen sleep time, and improve overall sleep quality. Try 0.3 to 0.5 milligrams two hours before bedtime. Other popular sleep supplements include the ancient medicinal herb valerian root, which may have sedating effects in some people but has shown inconsistent results in studies, and L-theanine, an amino acid in green tea, which a 2007 study found to reduce heart rate in response to stress. Though herbal supplements will rarely produce side effects, talk to your doctor first as some herbal products can interact with medications you may be taking. Remedy 6: Hypnosis Photo by Getty Images In a 2014 study in the journal Sleep, women who listened to a sleep-promoting audio tape containing hypnosis cut back their awake time by two-thirds, and spent about 80% more time in deep sleep compared to women who didn’t get hypnotic suggestion. To try hypnotherapy at home, consider downloading apps such as Sleep Deeply and Relaxation Hypnosis, designed by hypnotherapists. Remedy 7: Acupuncture Seeing a professional for sessions of acupuncture may improve your Zs. Though evidence for acupuncture is limited, a University of Pittsburgh analysis showed that just five weeks of treatment increased melatonin secretion in the evening, lengthened total sleep time, and boosted sleep quality. It’s believed to work by stimulating the brain to release the get-happy neurotransmitter serotonin, which also promotes relaxation. Remedy 8: Therapy Life stress often takes a toll on sleep—and talking about it with a professional can help. A 2012 research review published in The Lancet found that Cognitive Behavior Therapy, which focuses on examining the relationships between thoughts, feelings, and behaviors, not only helps people fall asleep faster, stay asleep longer, and sleep more soundly, but the effects last over time. “Cognitive Behavior Therapy can help identify the habits and behaviors that interfere with falling asleep and replace them with sleep-promoting behaviors,” Bae says. To find a CBT expert near you, the National Sleep Foundation recommends seeking out an accredited sleep center in your area. Or try downloading CBT-i Coach, a free app that uses CBT to ease insomnia. MORE: 5 Scary Signs Sleep Loss Is Messing With Your Mind—Without You Even Realizing It
