remedies for better sleep

Natural Remedies For Better Sleep Better Sleep Sleep Remedies Remedies

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A similar study in older adults found that 2 hours of bright light exposure during the day increased the amount of sleep by 2 hours and sleep efficiency by 80% (20).

Again, this is due to its effect on your circadian rhythm, tricking your brain into thinking it’s still daytime. This reduces hormones like melatonin, which help you relax and get deep sleep (23, 24).

Caffeine can stay elevated in your blood for 6–8 hours. Therefore, drinking large amounts of coffee after 3–4 p.m. is not recommended, especially if you’re sensitive to caffeine or have trouble sleeping (31, 35).

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If you struggle with sleep, try to get in the habit of waking up and going to bed at similar times. After several weeks, you may not even need an alarm.

Start with a low dose to assess your tolerance and then increase it slowly as needed. Since melatonin may alter brain chemistry, it’s advised that you check with a healthcare provider before use.

Various medications can help people fall asleep, stay asleep, or both, such as doxepin (Silenor) and Ramelteon (Rozerem). But, there may be some risks and side effects. Several are only for short-term use.

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A range of medications can help people fall asleep, stay asleep, or both. Prescription sleep aids can often relieve insomnia for short periods. However, many of these medications carry risks of side effects, misuse, and dependency.

Doxepin is a sleep aid with the brand name Silenor. Doctors may suggest people with insomnia use Silenor for up to 3 months. It may help a person fall asleep and stay asleep.

Restoril is available by prescription for the short-term treatment of insomnia. The typical prescription length is 7–10 days. A doctor will generally reassess the person following this period to determine if an underlying cause is responsible for their insomnia.

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