Bedtime may be after dark, but to be sure that you can fall asleep—and get sound shut-eye—you need to practise healthy sleeping habits all day long. This guide incorporates expert advice on how to fix your sleep schedule, including a sleep routine to follow from sunup to sundown, so you can spend less time counting sheep and more time getting the best possible night’s sleep.
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7 a.m.: Keep a consistent wake time seven days a week to fix your sleep schedule.
“The most important piece of advice is to pick a wake-up time and stick with it,” says Chris Winter, MD, medical director of the Sleep Medicine Centre at Sentara Martha Jefferson Hospital in Charlottesville, Virginia, and author of The Sleep Solution. This helps stabilize your circadian rhythm, your body’s internal clock for regulating feelings of sleepiness and wakefulness over a 24-hour period. As tempting as it may be to sleep later on the weekend, that can throw off your body clock during the week, disrupting your sleep routine.
7:05 a.m.: Make your bed.
According to a National Sleep Foundation (NSF) survey, bed-makers were nearly 20 percent more likely to report getting a good night’s sleep on most days than people who said they didn’t bother—that’s why it’s one of several crucial healthy sleeping habits. “Keeping your bedroom neat helps your sleep quality,” Winter says. To really help your sleep quality be the best it can be, an organic mattress is highly recommended to create an all-natural, cleaner sleep space.
7:15 a.m.: Get a good dose of sunshine.
Two more healthy sleeping habits to add into your sleep schedule: Throw open the shades as soon as you get up, and eat breakfast by the window. Exposing yourself to sunlight early in the morning helps set (or reset) your circadian clock correctly and keep it on track.
10 a.m.: Deliver a message to a co-worker in person.
People who sit for fewer than eight hours a day were significantly more likely to say they had “very good” sleep quality than those who are sedentary for eight hours or more in an NSF poll. Those who spent more time on the move were also more likely to be in excellent health, possibly because adequate rest is linked with everything from stronger immunity to reduced stress and obesity.
Noon: Eat a hearty lunch.
Try this to fix your sleep: Big dinners prolong digestion, which interferes with a good night’s sleep, so it’s better to eat your biggest meal before mid-afternoon and have a light evening meal of 500 calories or less. Pack every meal with foods like salmon, tuna, spinach, walnuts or tofu that are high in omega-3 fatty acids, which affect levels of melatonin, a hormone that signals the body to prepare for slumber.
2 p.m.: Cut off caffeine consumption.
“Caffeine has a long half-life, between six to eight hours,” reports Michael Breus, PhD, a clinical psychologist and sleep expert, “which means it can take up to eight hours for half of the caffeine to be metabolized by your body.” To fix your sleep, cut off your intake in time.
5 p.m.: Hit the gym (and prioritise other healthy sleeping habits).
People who worked out four times a week for at least 30 minutes fell asleep 12 minutes earlier and slept 42 minutes longer than those who didn’t exercise, according to a study published in JAMA. There’s no magic time to work out, but if it tends to keep you up, aim to finish vigorous exercise six hours before bedtime and moderate exercise four hours before.
9:30 p.m.: Write down your worries.
A great healthy sleeping habit to try: Doing a pre-sleep brain dump of what’s making you anxious, including what you have to do the next day, frees your mind so it can settle down. In one study, people who wrote to-do lists fell asleep nine minutes sooner—similar to the effects of some sleep meds—than people who wrote about the previous day’s accomplishments. The more specific the lists were, the sooner participants fell asleep.
10 p.m.: Turn out the lights.
Melatonin is dramatically affected by light, and while light of any kind can suppress its secretion, research shows exposure at night to blue light, the kind emitted by devices like tablets, smartphones and TVs, is particularly powerful at doing so. Melatonin kicks in at about 9 or 10 p.m., but if you or your partner, if you sleep as a couple, is reading on your Kindle or watching TV, you may be countering its sleep-inducing effects. If you can’t put down your tech at least an hour before bed, consider a pair of blue-blocker glasses to help fix your sleep.
11 p.m.: Listen to a lullaby.
Talk about sound advice! Listening to soft, slow (60 to 80 beats per minute) music before bedtime boosted sleep quality by 35 percent in a Case Western Reserve University study. Even better, soothing music can improve your quality of sleep once you drift off. Researchers don’t fully understand how, but music is known to affect the body’s natural stress relievers and help quell the anxiety that can keep you tossing and turning. Songs that hit the mark include Bach’s “Air on the G String,” Adele’s “Make You Feel My Love,” Carole King’s “Tapestry” and Ed Sheeran’s “Kiss Me.”
Drinking tea to sleep better is a very common habit. Often, just the warm temperature of these drinks is enough to relax the body and induce sleep. However, there are some functional recipes that can actually combat insomnia problems. A great way out of an evil that tends to have serious consequences.
Accumulating sleepless nights can influence mood, increase the chances of weight gain and even contribute to the appearance of more serious illnesses. During the Covid-19 pandemic it is also notable that some people began to suffer more from insomnia. This most likely happened because they cultivate more sedentary habits during confinement, since an active and healthy life is essential for the quality of sleep.
For Ksdy Sousa, neuropsychologist and doctor of sleep medicine, anxiety is also a condition that is linked to insomnia problems, “since it increases the level of alertness, as well as the presence of accelerated thoughts and worries at bedtime.”
To prevent this type of problem from occurring frequently, it is worth betting on some natural teas that can improve sleep quality. Nutritionist Adriana Stavro separated some interesting herbs. Check out:
Chamomile
“It is a mild herb that has been widely used to treat problems such as insomnia, depression, stress and anxiety. It is rich in apigenin, a chemical compound with a tranquilizing effect,” says Stavro.
Valerian (Valeriana officinalis)
According to Stavro, valerian root contains valerenic acid, isovaleric acid, and the antioxidants hesperidin and linarin, which appear to have sedative and sleep-stimulating properties. Thus, the herb is often used as a natural treatment to improve sleep, promote relaxation and reduce anxiety levels.
Passiflora (Passiflora Incarnata)
Passionflower is a herbal sedative used to treat anxiety and sleep disorders. According to the expert, the tea works by increasing the gamma-aminobutyric acid, GABA, in the brain. This amino acid reduces activity in the central nervous system, which results in relaxation, improved mood and sleep, and decreased symptoms of anxiety, depression and stress.
Lavender
“Few people know they can drink lavender tea for a more relaxing night-time routine. With a beneficial effect even on insomnia and depression, you can use lavender as an essential oil too, in a diffuser, massage or pillow,” says the nutritionist.
Lemon balm (Melissa officinalis)
Stavro says that the herb has historically been used for medicinal purposes, mainly for psychological conditions. According to her, the most common ways of using lemon balm are tea and essential oil.
Method of preparation
Heat 250ml of water until small bubbles form (ideally do not boil). Add a tablespoon of the chosen herb, close the mug and wait 10 minutes. Strain or remove the bag from the water. Drink then. To get the desired results, a cup of tea 30 minutes before bedtime is enough.
Important – It is noteworthy that, in more serious cases of insomnia, where the person cannot get results with simple changes in habits, the ideal is to seek specialized medical help. Health problems need correct and professional treatment.
THE MENOPAUSE transition is defined as the time leading up to a woman's final period. It is usually characterised by an onslaught of bothersome symptoms, including insomnia. Researchers studying the effects of diet on menopause believe some foods may exacerbate sleeplessness
Menopause marks the poignant stage in a woman’s life when she stops having her period. It is often described as a fraught experience, as women can be blindsided by the rollercoaster of symptoms tied to menopause, including insomnia. Although insomnia comes hand in hand with night sweats, some foods may exacerbate the symptom.
Sleep disturbances among menopausal women are very frequent, particularly during the later stages of the transition period.
Hormonal changes around menopause lead to sleep problems for a number of different reasons, including irritability and hot flushes.
Menopause: Avoiding certain foods may help with sleeplessness (Image: Getty)
One group of researchers probing the role of diet were particularly interested to understand how carbohydrate intake affectedsleep. Tobroaden their understanding, they collated data from more than 50,000 postmenopausal women enrolled in the Women’s Health Initiative study between 1994 and 2001.
A thorough analysis of the dietary data revealed that the risk of developing insomnia was greater in women with a higher-glycaemic diet, as well as in women who added more sugar to their diet. Added sugars included white and brown sugar, syrups, honey and molasses. Conversely, the odds of suffering insomnia appeared lower among women who reported eating higher amounts of fruits and vegetables.
The glycaemic index (GI) is a tool by which foods are measured according to how much they raise blood sugar levels. High-GI foods are those that are rapidly digested, absorbed and metabolised, causing a spike in blood glucose levels shortly after consumption. These foods typically consist of anything made with processed grains, such as bread, pasta, baked goods and white rice.
It is believed these foods may cause insomnia due to the rapid spike of blood sugar levels that they induce. After blood glucose levels peak, they tend to drop, which causes many symptoms including frequent awakenings throughout the night.
What vitamins do and which foods they are in (Image: EXPRESS.CO.UK)
Menopause is a consequence of changes in both the ovaries and brain of a woman, affecting the production of oestrogen and progesterone as well as the brain's response to these hormones. This hormonal shift typically occurs when a woman reaches her 50s, with symptoms sometimes lasting for years after onset.
Symptoms include menstrual irregularities, hot flushes, vaginal dryness, depression and difficulty sleeping. Sleep quality is disturbed during this phase as women report waking up often throughout the night.
Sleep issues are common, with disorders affecting 39 to 47 percent of women at the onset of menopause. The most common sleep problems reported by women entering this stage include hot flushes, insomnia, and sleep-disorderedbreathing.
Itis believed as many as 80 percent of women going through menopause experience hot flushes, which are often described as a sudden sensation of heat in the chest and face, followed by perspiration.
ARE YOU feeling tired this morning? It makes sense if it took a while to fall asleep or you kept waking up during the night - two warning signs of insomnia. Could an underlying health condition be the cause?
Behavioural sleep disorder specialist, Dr Michelle Drerup, believes so. In fact, she pin-points three health conditions that could be leading to a terrible night's sleep. One reason for interrupted sleep could be down to chronic pain – one of the most common causes of insomnia. Concurring is Dr Rober Bolash, who said: "Pain worsens sleep patterns and sleep disturbances worsen pain. It’s a vicious cycle."
The doctor stated that "certain pain medications can improve sleep", which can be prescribed for patients who have both a sleep disorder and chronic pain. "However, we must use caution with opioid pain medications, which can disrupt sleep and prevent patients from entering deep sleep after as little as one dose," Dr Bolash added.
This means that if you're currently taking opioid pain medication – and are struggling to sleep – it's time to tell your doctor so a more suitable pain relief option can be prescribed.
Another specific health condition that could lead to insomnia is sleep apnoea.
Sleep apnoea causes a person to stop breathing for 10 seconds or longer – up to five times an hour, during sleep.
The Cleveland Clinic high listed symptoms of sleep apnoea, which can include:
Loud snoring
Stopped breathing during sleep, observed
Daytime sleepiness
Fatigue
Drowsy driving
Waking up short of breath
Waking up frequently to urinate without apparent cause
Chest pain during sleep.
If you experience any of these symptoms, it's worth discussing them with your doctor.
Acid reflux is another health condition that could be leading to signs of insomnia.
Signs of insomnia
The NHS listed the symptoms of insomnia, which includes you regularly:
Finding it hard to go to sleep
Waking up several times during the night
Lying awake at night
Waking up early and cannot go back to sleep
Still feeling tired after waking up
Finding it hard to nap during the day even though you're tired
Feeling tired and irritable during the day
Finding it difficult to concentrate during the day because you're tired.
Acid reflux
The main symptoms of acid reflux, as pointed out by the experts at the NHS, include:
Heartburn – a burning sensation in the middle of your chest
An unpleasant sour taste in your mouth, caused by stomach acid.
Other signs could include:
A cough or hiccups that keep coming back
A hoarse voice
Bad breath
Bloating and feeling sick.
Symptoms tend to be worse when lying down, which could explain why acid reflux can make sleep difficult.
Tips to fall asleep (Image: Express)
Dr Drerup shares four tips to help you have a good night's sleep – even if you do have any underlying health condition.
This includes not watching the clock when you wake up during the night, as it'll only heighten your distress about being awake.
Another tip is to relax the body before sleep by "tensing each muscle group – working from your toes to your forehead – for five seconds, and then relax".
If it's been 15 to 20 minutes since you've been struggling to fall asleep, which Dr Drerup suggests estimating by using your "mind clock", then get up.
"Don’t spend time in bed trying to fall asleep,” said Dr Drerup. "You’ll probably worry about not falling asleep and then learn to associate the bedroom with not sleeping well.”
Instead, leave the bedroom completely, and do another relaxing activity, such as meditation until you feel sleepy again.
It'll help that whatever you do is an "uninteresting activity" to lead to drowsiness.
There are also daytime habits you can form to help you sleep better at night, such as:
Everything about our day impacts our sleep. How many minutes we spend outside, what and when we eat, what’s happening with our hormones, our habits, emotions, stress and thoughts – all this feeds into the sleep we end up with at night. All of which I was completely oblivious to when battling chronic insomnia for years on end.
Sleep anxiety can create a very real and vicious circle. I would spend hours lying in bed, increasingly wired, anxious and exhausted as time ticked by, with prescription sleeping pills within reach for those 3am nights when I had to be up first thing. The problem is that the more we worry about sleep, the higher our stress hormones go – and too much of the stress hormone cortisol, whatever the trigger, disturbs our sleep. We’re left in a state of fight or flight, when we need to be in the opposite state of rest and digest. When my insomnia was at its worst, I’d start my day exhausted, running on empty, and have recurring burn-out days, where an overwhelming fatigue would stop me in my tracks, forcing me to lie down and recharge.
‘I’d start my day exhausted, and have recurring burn-out’: Kate Mikhail.Illustration: Lehel Kovacs/The Observer
Waters also wrote a short, first-person sleep script, about what should be going on in the mind and body in the countdown to sleep. And I recorded myself reading this one-minute sleep script on my phone, which I listened to every day, when fixing my own insomnia and researching my book Teach Yourself to Sleep. Listening to a sleep script allows us to harness the power of suggestion, using self-talk and clinical hypnosis to change our habitual thoughts, physiology and behaviour. I discussed this at length with clinical hypnosis expert Professor Peter Whorwell, whose hospital department at Manchester University NHS Foundation Trust creates bespoke scripts to help treat a wide range of disorders, including insomnia, phobias, pain and debilitating IBS symptoms, with a 75-80% success rate, where other treatments have failed.
Our words have an immediate effect on us physically and mentally – and you can see this in action if you consciously choose diametrically opposed words to describe the same situation. The words we choose alter our feelings, perceptions, hormones and behaviour, including our sleep. There are some astounding studies on this and the mind-body loop, and how this can be manipulated to improve our health. As Professor Brooks of the Harvard Business School told me: “Our words codify and solidify our thoughts” – and, in turn, they change how we feel.
2) Embrace the biological fact that your body responds to too much light
Our body is hard-wired to line itself up with the light and dark of nature’s 24-hour clock. As with everything that influences your sleep, it makes all the difference if you’re aware of the simple biology taking place. In this instance, it’s understanding that the extremely light-sensitive cells in your eyes help keep your sleep-wake cycle turning as it should. I use a light box on certain mornings, to give my office light some extra clout. At the other end of the day, a screen break before bed, moving away from bright, stay-wake signals and towards the darkness of night, helps boost sleep-inducing melatonin levels.
3) Weaken the negative fallout from stress
Stress is a huge sleep disrupter with nearly 50% of sleep issues blamed on stress. To help balance the body’s chemical cocktail in favour of sleep, it’s invaluable if we lean on science-based stress busters, to bring down our cortisol levels, which the pace, anxiety and overstimulation of modern life is forever increasing. Effective stress busters I’ve found include “forest bathing”, aka walking among trees, as well as reframing my emotions and changing my perception of stress to weaken its hold. I regularly make use of these tactics among others if I feel my stress levels spiking during the day.
4) Know your DIY sleep habit science
Bad sleep habits, like any other, can be systematically intercepted and replaced with good ones, once you know how they take shape in the brain. Our bedroom is our sleep habit context, and making certain changes here, behavioural and content-wise, helps to break automatic sleep behaviour. Displacing negative rumination by listing the things you’re grateful for gets measurable results. Another thing you can do is remove sleep-sabotaging cues from your bedroom (eg, work and screens), while loading in sleep-promoting cues (eg, sleep-inducing scents), to help new, desirable sleep habits stick.
5) Listen to a sleep script
Habitual thoughts set off a chain reaction that changes your emotions, body chemicals, behaviour, expectations and your sleep. A sleep script, which is a positive affirmation of how well your mind and body are preparing you for sleep, helps with this by gradually shifting your habitual sleep-related thoughts. This taps into the power of self-talk and clinical hypnosis, which are increasingly being explored by scientists, neuroscientists and medics. Also, by listening to a sleep script during the day, you give yourself a moment to pause, creating a window for any stress to subside. I listened to myself reading a short sleep script daily, when sorting out my chronic insomnia and still rely on one as a very potent sleep habit cue.
6) Have an armchair offload
If your mind is full of worries, or all the jobs you need to do tomorrow/this week, have an armchair offload some time before bed, to let your mind think about it all and perhaps write it down. Ideally this would involve sitting in a relaxed space that isn’t your bedroom, giving you time to reflect before heading to bed, once the rush of the day, and/or TV shows are over. Once again, it’s more impactful if you have an inkling of the biology and science going on. By giving yourself this time to think, or jot down any notes, what you’re really doing is moving worries or preoccupations from your brain’s emotional HQ, the amygdala, to your problem-solving pre-frontal cortex. What’s more, your brain will look for solutions while you dream.
7) Stare into the darkness of a pitch-black bedroom
Staring into the darkness last thing, while lying in bed, will help to increase your sleep-promoting melatonin levels, as the “hormone of sleep” is released at night when those light-sensitive photoreceptors in your eyes see that it’s dark out there. Among other things, melatonin is also an immune system booster, so allowing your body to release as much of it as possible throughout your evening by avoiding too much bright light the closer you get to bed, is a plus in more ways than just enjoying easier, more restorative sleep.
Editor's Note: Insomnia is a common sleep disorder that can make it hard to fall asleep or stay asleep. The below testimonials represent personal anecdotes surrounding sleeplessness in quarantine. When experiencing symptoms of insomnia, it may be important for you to consult your healthcare provider.
In the past year, while we’ve weathered months on end of prolonged quarantine, the notion of “a good night’s sleep” has radically shifted. And for some of us, it’s been a turn for the worst: erratic sleep schedules, restlessness, insomnia, you name it.
Even for those of us who identify as traditionally healthy sleepers, this is a common phenomenon. Late at night, more and more of us are finding ourselves doom-scrolling, or ruminating on things like health anxieties, finances, and work-life balance (or the lack thereof). And, whether you’ve been diagnosed with insomnia by a health care provider, or you’re just finding it difficult to normalize your bedtime hours in quarantine, it's certainly worth addressing.
That’s why we tapped six different women experiencing some form of sleeplessness right now to share the tried-and-tested personal solutions they’ve discovered to help with more restful nights at home — from lavender essential oil regimens and late-night walks to ASMR (autonomous sensory meridian response) head lice videos. Of course, you should always consult your doctor first when it comes to consistent sleeplessness, but if you’re looking for a little late-night camaraderie, these first hand accounts from women across the country detail the sometimes silly, always well intentioned, occasionally absurd tactics they’ve employed to combat their own sleeplessness in quarantine. And while these solves won't replace medical advice, they will offer a little voyeurism into other folks' waking hours.
“I am extremely passionate about sleep (I feel best when I'm getting nine or even 10 hours per night), but I also can't resist the siren call of social media, so ‘doomscrolling’ has been my downfall this past year. In March and April, I was glued to my phone, tracking the rising COVID-19 cases, hospitalizations, and deaths. In May and June, I was reading everything I could about Breonna Taylor, George Floyd and the Black Lives Matter protests. Most recently, it's the vaccine rollout and evolving virus variants that have me preoccupied.
So, instead of trying to quit my late-night screen habit, I’ve decided to use it to my advantage. These days, YouTube videos that fall under the category of what I call ‘unintentional ASMR’ have become my sleepy-time secret weapon. Traditional whisper videos don't work for me; I go for interviews or instructional videos featuring nice, pleasant voices that have zero affiliation to the current news cycle.
My all-time favourites include a random beauty interview with Victoria Beckham (a vocal icon), anything from my favourite cat-centric Youtube channel (in-depth reviews of different kitty litters and foods, exciting stuff!), and a healthcare video about head lice (so gross, I know — but it works, so I watch!). Occasionally, it'll take a few of these in a row before I drift off, but often, I'm almost asleep after one.”
“I’ve never been a good sleeper. Pandemic aside, I’ve always been filled with existential dread. So, I decided to make better sleep my quarantine project. Pre-COVID, I got around four hours [of sleep] a night due to work, constant travel, and stress — but now, I get around five or six hours and I feel much more well-rested. The key for me isn’t going to bed early, but rather, going to bed after 11:30 or midnight so I can stay asleep all night — and also, sticking to a hyper specific night-time routine.
The first part of my bedtime routine is to go outside and get fresh air. If I work from home, then I require five minutes of outside-time no matter the weather. Next, I take my standard multi-vitamins. Then, I take a scalding hot shower, before moving through my aggressive, Joan Crawford-esque skincare routine, and make sure I have at least two litres of water at my bedside, so I don’t have to exit the room once the turn down starts (I call it that because going to sleep is a process. I’ve never been able to just fall asleep so I need to make it a really sensory experience). I put all of my devices on their respective chargers, refill my humidifier with water and citrus essential oils, burn palo santo, and then stretch. I stop looking at my phone an hour before I should be asleep, and watch a show I’ve already seen, then I’ll usually drift off about 20 minutes after its started. I wouldn’t exactly recommend this routine to everyone, being that it’s highly tailored to my own needs — which demand that I create structure to make sense of this mess — but it’s certainly worked for me.
— Dione, 33, quarantined in Brooklyn with her three roommates
“When all this madness started last March, I went to bed at 3 or 4 am every night. The red TV headlines were like tragic lullabies — I’d fall asleep devouring new stats or learning about the outbreak red zones. It was like being trapped in Groundhog Day. Day after day the same tiring-exhausting feeling. But after a few months, I decided those raccoon-like dark circles HAD TO GO. That's when I decided to tweak a few things.
“I started to do online pilates sessions — 45 minutes daily — and I stopped drinking my beloved espressos after 2 pm. I darkened all our bedroom windows, started drinking decaf valerian or Linden tea at 9 pm, and lowered the heat in my house to 62F when I was getting ready to sleep. I also started taking an OTC natural sleep aid and replaced my pillow covers with silk ones. Now, I sleep seven uninterrupted hours and the nightmares have decreased severely in number. The dark circles are still there but at least I no longer feel like Bill Murray!”
— Ana, 40, quarantined with her husband and two sons in New Jersey
“I’ve been a bad sleeper since childhood, but things got way worse in college. I’m a night owl so I’m often my most creative and productive at night. But when I don’t have a reason to stay up working on anything, I still can’t fall asleep, no matter what I do. Once I’m out, I’m gone — I can sleep in easily until 10 am. (sometimes later), but getting to sleep has always been my issue. Most nights, I watch the clock go from 10 pm when I get into bed to read, to 11pm when my husband falls sound asleep, to 1 am when I’m wondering how the hell I’m still wide awake.
“I’ve tried tons of different things throughout the years to help me fall asleep in a more reasonable timeframe, but as of late, I’ve found a pretty solid routine. I love a good epsom salt bath. I love lavender oil on my palms. Some nights, I’ll try a CBD supplement I give myself a few hours at night to zone-out to bad television — usually Real Housewives or HGTV (I worship Leanne Ford!). Some nights, I use a Bluetooth-connected eye mask which lets me black out the world while I listen to a podcast (anything from Wondery to Parcast), and if that doesn’t help me doze off, I listen to a sleep meditation on my phone.
— Stacie, 30, quarantined with her husband and her dog in Scottsdale, AZ
“My sleep challenges have varied this past year. They’ve ranged from difficulty falling asleep, to trouble staying asleep, to struggling with getting out of bed. A few months ago, though, I tried rearranging the layout of my apartment, to support better sleep. I moved my bed near the window, where it now faces a wall with plants instead of my kitchen (oh, the studio life!) and I must say, I've been able to sleep through the night a lot better.
I also love taking night showers so that I feel warm and relaxed before going to bed. Then, once I’m showered, I typically light a candle, have a cup of tea, and try to relax on the couch and watch TV or read a book. I like to occasionally spritz my sheets with a calming lavender scent, moisturize my hands, and finally, turn on some 'rain pipes' sleep music which usually does the trick!”
— Jessica, 33, quarantined alone in Brooklyn, NY
“Earlier this year, I was diagnosed with both insomnia and depression by my primary care doctor. I had no issues falling asleep, but I was having trouble staying asleep. An hour or so after dosing off, I’d consistently find myself wide awake, again. Sometimes it was off and on, and sometimes I wouldn’t go back to sleep at all. Quarantine seemed to exacerbate all of these tendencies, making it harder for me to sleep than ever before. And after trying many over-the-counter sleep solutions, I was still not getting any more rest.
“About four months ago, my doctor prescribed me a sleep medication called DAYVIGOⓇ (lemborexant) CIV, which I was told might help people with insomnia fall asleep faster and stay asleep longer. Now, I take 10mg every day and am finding that I fall asleep — and stay asleep — in a way that feels natural. There have been a few nights where I’ve still woken up, even on the medicine, but overall, since taking DAYVIGO, I feel like my sleep has notably improved. Of course, results with any medication will vary, but for me personally, this has been a great option for my condition.”
—Emily*, quarantined in Salisbury, NC with her husband, son, and four dogs
Interviews have been edited for concision and clarity.
*Name has been changed to protect the identity of the respondent
Disclaimer: DAYVIGO is a prescription medicine for adults age 18 years and older who have trouble falling or staying asleep (insomnia). Do not take DAYVIGO if you fall asleep often at unexpected times (narcolepsy). Please see additional Important Safety Information included at the end of this article. Please also see Medication Guide for DAYVIGO.
Important Safety Information
DAYVIGO may cause serious side effects including:
decreased awareness and alertness. The morning after you take DAYVIGO, your ability to drive safely and think clearly may be decreased. You may also have sleepiness during the day. Do not take more DAYVIGO than prescribed. Do not take DAYVIGO unless you are able to stay in bed for a full night (at least 7 hours) before you must be active again. Take DAYVIGO right before going to bed.
Do not take DAYVIGO if you fall asleep often at unexpected times (narcolepsy).
DAYVIGO is a federally controlled substance because it can be abused or cause dependence.
Before taking DAYVIGO, tell your healthcare provider about all of your medical conditions, including if you:
have a history of depression, mental illness, or suicidal thoughts; drug or alcohol abuse or addiction; a sudden onset of muscle weakness (cataplexy); daytime sleepiness
have lung problems or breathing problems, including sleep apnea
have liver problems
are pregnant or plan to become pregnant
are breastfeeding or plan to breastfeed.
Tell your healthcare provider about all of the medicines you take, including prescription and over-the-counter medicines, vitamins and herbal supplements.
Taking DAYVIGO with certain other medicines can cause serious side effects. DAYVIGO may affect the way other medicines work and other medicines may affect the way DAYVIGO works.
Do not take DAYVIGO with other medicines that can make you sleepy unless your healthcare provider tells you to.
What should I avoid while taking DAYVIGO?
Do not drink alcohol while taking DAYVIGO. It can increase your chances of getting serious side effects.
Do not drive, operate heavy machinery, do anything dangerous, or other activities that require clear thinking if you take DAYVIGO and have had less than a full night of sleep (at least 7 hours) or if you have taken more DAYVIGO than prescribed by your healthcare provider.
You may still feel drowsy the next day after taking DAYVIGO. Do not drive or do other dangerous activities until you feel fully awake.
DAYVIGO may cause serious side effects, including:
temporary inability to move or talk (sleep paralysis) for up to several minutes while you are going to sleep or waking up
temporary weakness in your legs that can happen during the day or at night
complex sleep behaviours such as sleep-walking, sleep-driving, preparing and eating food, making phone calls, having sex or doing other activities while not fully awake that you may not remember the next morning.
worsening depression and suicidal thoughts have happened during treatment with DAYVIGO.
The most common side effect of DAYVIGO is sleepiness.
These are not all of the possible side effects of DAYVIGO. Call your doctor for medical advice and if you have any new or worsening side effects.
You are encouraged to report negative side effects of prescription drugs to the FDA. Visit www.fda.gov/medwatch or call1-800-FDA-1088.
Please read the Medication Guide for DAYVIGO and discuss it with your doctor.
Are you reaching for your fifth cup of coffee for the day? If so, you are likely among the 50-70 million American adults who have some type of sleeping disorder, and could benefit from the pairing of omega-3 and sleep.
If you do have a sleep issue, it is most likely insomnia, which affects 30% of adults, with 10% of those suffering from chronic insomnia. You may also be among the 35% of Americans who don’t get enough sleep each night, or the 48% who snore at night.
Furthermore, poor sleep could put you at increased risk for certain serious health issues, such as metabolic disease, depression, cognitive decline and cardiovascular disease. Even your diet may adversely affect your sleep, particularly if it is high in carbs, sugar or caffeine.
Given the large body of research on the effectiveness of supplements for treating a number of the health conditions listed above, it seems logical to consider how such supplements might affect sleep patterns. A recent article in the journal Nutrients reported the results from a large sample study to determine the effects of both omega-3 and sleep and omega-6 on sleep duration and sleep disorders.
Diet and sleep
The connection between overall diet and sleep has been well-established, particularly in terms of food sources. Although we all know that caffeine prior to bedtime is contraindicated for restful sleep for most, a 2017 article in the journal Sleep Medicine Reviews noted that the effect is more pronounced for older people.
In other words, loss of sleep due to caffeine will increase with age. A 2018 article from the journal Nutrients reported some surprising results from a study on the effects of certain fruits and vegetables on sleep duration. Despite their general health benefits, certain fruits and vegetables, particularly those with phenols, may actually reduce the length of time asleep. In some cases, an additional gram of total phenols from such fruits and vegetables could cut sleep time by 18 minutes.
Omega-3 and sleep quality
Although some supplements, such as melatonin, are specifically indicated for sleep issues, others have shown mixed results.
A recent article in the journal Nutrients took a closer look at the relationship between omega-3 and sleep, and omega-6 and sleep quality. The researchers used self-reported survey data from the National Health and Nutrition Examination Survey 2007–16 to examine the effect of both omega-3 and sleep and omega-6 on sleep disorders (18,310 subjects) and sleep duration (21,153 subjects).
The omega-6 data vs. omega-3 had some interesting results. The data showed that survey subjects who consumed just greater amounts of omega-6, as well as greater ratios of omega-6 compared to omega-3, were more likely to report sleep disorders and unusually short sleep durations. Furthermore, only men who consumed higher levels of just omega-3 supplements were more likely to report normal sleep durations. Therefore, the data appear to show that consuming more omega-3 than omega-6 may improve sleep duration and reduce the risk of sleep disorders.
Omega-3 and the melatonin relationship
According to Healthline, “[Too] low levels of omega-3 fatty acids are associated with sleep problems in children and obstructive sleep apnoea in adults … Low levels of [omega-3] DHA are also linked to lower levels of the hormone melatonin, which helps you fall asleep … Studies in both children and adults reveal that supplementing with omega-3 increases the length and quality of sleep.”
The positive effects of omega supplements on cardiovascular health, as well as the link between poor sleep and increased risk for cardiovascular disease, are well-established. This research may show how omega-3 can concurrently treat both health issues.
Some people can sleep only four hours a night and it won’t hurt them at all. What is short sleep syndrome and how do you know if you have it?
From a very young age we’re taught how important sleeping enough hours is for us to properly function during the day, with a general rule that eight hours per night is ideal. As we get older, our commitments multiply and the burden of life increases, and then we try to at least reach the minimum threshold of six hours of sleep a night.
There are many studies that show how sleeping less than a minimum of six hours might damage our health and quality of life in a variety of ways, from difficulty concentrating to affecting hunger cues and metabolic mechanisms to shortening life expectancy and increasing risk of serious medical conditions such as stroke and dementia.
Yet, there are people who can function really well even with less than six hours of sleep, without suffering consequences such as fatigue, drowsiness and lack of concentration during the day.
Who are they and what do they know that we don’t?
People with short sleep syndrome can sleep four-six hours a night and still function flawlessly. This isn’t a very common syndrome; it’s estimated that only 1% of the population have it, but some people who claim to belong to this group are probably very familiar to you: Former US President Barack Obama, the mythical lifestyle priest Martha Stewart and Jack Dorsey, the man who established Twitter.
Although a high percentage of people report that they routinely settle for a night sleep of less than six hours, only a few of them actually have short sleep syndrome, at least clinically. The reason is that not everyone who is used to sleeping less than six hours is really functioning at their best the next day.
Dr. Paula G. Williams, a professor of clinical psychology at the University of Utah, a prime researcher of this syndrome, says she has identified several other characteristics of people with the syndrome, which may help determine whether it’s really short sleep syndrome or just unsatisfactory sleeping habits.
As mentioned, the main symptom that characterizes the syndrome is people who regularly and consistently sleep less than six hours a night yet don’t suffer from any decrease in function during the day and feel completely fresh from their short nightly rest. In addition, according to Williams, "they are characterized by hypomania, impulsivity and a higher-than-average reward threshold. They also tend to take part in activities with a high stimulus level, which helps them overcome fatigue or drowsiness."
Dr. Williams explained that short sleep syndrome is very different from other sleep disorders such as insomnia. For example, people with insomnia will also suffer from high levels of anxiety: "People with insomnia often report fatigue, lack of freshness and lack of satisfaction from a short sleep cycle,” she said.
How is it diagnosed?
The truth is, most people with short-term sleep syndrome don’t turn to a specialist for a diagnosis for the simple reason that it doesn’t disrupt their daily schedule and doesn’t significantly harm their health, according to Dr. Lynn Schoenberg, a psychiatrist and lecturer at Yale University School of Medicine.
However, she said that for those who sleep less than six hours a night regularly it’s still advisable to consult a professional to rule out other sleep disorders.
When it comes to diagnosing short sleep syndrome, your doctor will check for these common behaviours related to the syndrome:
Short sleep has been their normal sleeping pattern for most of their lives, from childhood or adolescence and it characterizes their night's sleep even when they break routine (weekends or vacations, for example), when people generally sleep later.
They don’t need something, such as a white noise machine, to fall asleep. They naturally fall asleep at around the same time every night, sleep six hours or less, and get up at a set time every day, relaxed and refreshed.
People with short sleep syndrome usually tend to sleep for a fixed number of consecutive hours. This is in contrast to sufferers of other sleep disorders who often report waking up at intervals during the night, and so they feel fatigued even when they first get up in the morning.
The process of diagnosing the syndrome will begin with the family doctor, who will ask about sleeping habits and ease of falling asleep as well as additional lifestyle characteristics. Later, the patient may be required to record sleep activity over a two-week period, and be monitored in a special sleep lab that includes watching brain activity in sleep as well as recording other physical cues.
What causes short sleep syndrome?
Not much is known about the causes of short sleep syndrome, but researchers have found some fairly convincing evidence that some causes are genetic.
Dr. Ying-Hui Fu, a professor of neurology at the University of California San Francisco, is probably the most senior researcher in the field of short sleep syndrome, and has been researching it for 25 years. After a long research period, she has identified what she calls "short sleep genes."
Fu and her team analysed data from sleep studies and located people with patterns that may be appropriate for short sleep syndrome. In DNA tests performed on these people, they identified a number of suspicious genetic mutations and then copied them through genetic engineering to animal models, including laboratory mice and fruit flies. At least three genetic mutations are associated with short sleep syndrome, but don’t replicate, that is, each one individually can cause the syndrome to appear.
How is the syndrome treated?
According to the National Sleep Institute in the United States, short sleep syndrome doesn’t require any special treatment. This is because those who have it usually don’t suffer from functional impairment due to their short sleep.
Schoenberg tends to agree with this position:
“If someone really has this syndrome, treatment isn’t required,” she said. “These people can continue to sleep for a few hours and enjoy their good fortune, because they have the opportunity to take advantage of more hours every day - something that many of us desire."
