THE WASHINGTON POST: What the science says about melatonin, magnesium and other sleep supplements

From thenightly.com.au

Many people experience insomnia at some point in their lives, often due to anxiety. When these sleep issues persist for several months or longer, it is usually a good idea to visit a doctor to see if you have an underlying condition, like depression, restless legs or sleep apnoea, that requires medical treatment.

But for occasional periods of insomnia that leave you feeling bleary-eyed, experts say there may be some dietary supplements and even foods that can help.

It is important to recognise that no dietary supplement is going to radically improve your sleep. Supplements should not be viewed as a long-term solution. And almost all carry the risk of side effects.

But some may produce modest benefits, such as helping you fall asleep slightly faster at night, and carry minimal side effects when taken in smaller doses.

Here’s what the science says about five popular supplements.

                             Science has a say on five popular solutions for sleeplessness. Credit: The Nightly/Naomi Craigs

Melatonin

Melatonin is one of the most popular sleep supplements around but unlike in the US where it is sold over the counter, you’ll need a prescription in Australia — unless you’re over 55.

A hormone that is secreted in the pineal gland of your brain, melatonin regulates your sleep-wake cycle by synchronising your body’s internal clock with the outside world. It is produced primarily in the evening. But melatonin is not going to quickly send you off to sleep like a fast-acting sleeping pill. Instead, it promotes sleepiness by signalling to your body that it is night-time.

For that reason, melatonin supplements are most helpful for people with sleep-timing problems, said Phyllis C. Zee, the medical director of the Centre for Circadian and Sleep Medicine at the Northwestern University Feinberg School of Medicine. That includes people with jet lag, shift workers, and people who routinely struggle to fall asleep until extremely late at night.

For those people, taking melatonin in the evening can set their biological clocks earlier, helping them fall asleep and wake up earlier, Dr Zee said.

Melatonin levels decline with age, as well as post-menopause, said Fariha Abbasi-Feinberg, a specialist at American Academy of Sleep Medicine. “I think some people are more sensitive to it and can get some improvements in their sleep from it,” she added.

Studies have examined whether melatonin can alleviate insomnia, and results are mixed, Dr Abbasi-Feinberg said. Some studies have found that it can help people fall asleep faster and sleep more soundly.

But the AASM says there is not enough evidence on effectiveness or safety to recommend use.

It should be taken about two hours before bed for it to be most effective, said Dr Zee who recommends a low dose.

In Australia, the Therapeutic Goods Administration recommends 2mg for over-55s and warns melatonin purchased overseas may contain inaccurate dosages and inferior quality. Studies have shown that several US melatonin products are inaccurately labelled.

Some supplements may produce modest benefits, such as helping you fall asleep slightly faster at night, and carry minimal side effects when taken in smaller doses. Credit: FTWP

Magnesium

Magnesium plays an important role in sleep. It promotes relaxation, calms the nervous system and helps naturally produce melatonin.

Studies have linked inadequate consumption to shorter and poorer-quality sleep. Scientists found in animal studies that magnesium deficiencies lead to reductions in melatonin.

Some studies have found that they can be helpful for people experiencing insomnia. But the studies showing benefits have been mostly small and not very conclusive.

A systematic review and meta-analysis published in 2021, scientists looked at three trials involving 151 older adults with insomnia that compared the supplements to a placebo. People taking magnesium fell asleep about 18 minutes faster.

The researchers cautioned that more rigorous studies were needed. But they could find no evidence discouraging its use for insomnia in older adults.

Dr Abbasi-Feinberg said she occasionally recommends a low dose to people who routinely struggle to fall asleep.

“I will tell them to start with 100 or 200mg of magnesium and see if that makes a difference,” she said.

She stressed that people should stick to a low dose because magnesium can have side effects, including nausea, vomiting and diarrhoea. These side effects typically occur with doses above 350mg.

“It is important to note that more is not better,” said Dr Zee. “Check with your doctor . . . to avoid possible interactions with other medications or medical conditions.”

Probiotics

Studies have found that higher levels of gut-microbiome diversity — generally considered a sign of a healthy gut — are associated with longer, better sleep and fewer night-time awakenings.

Many hormones and metabolites that are produced by our gut microbes act directly on the brain to influence sleep regulation, including neurotransmitters like serotonin, said Chris Damman, a gastroenterologist.

Dr Abbasi-Feinberg encourages her patients to consume probiotics, which are live bacteria and other microorganisms that confer health benefits. But probiotic supplements — which are available in capsules, gummies, powders and pills — can have some downsides. For one, they tend to contain concentrated doses of just a few strains of bacteria. Studies have shown that taking them may actually reduce the microbial diversity in your gut.

Instead, Dr Abbasi-Feinberg recommends that you get probiotics from fermented foods, like plain yoghurt, kefir, kimchi, sauerkraut and tempeh. They typically contain not only probiotics (the live microbes) but also prebiotics (the fibre the microbes eat) and postbiotics (the vitamins and nutrients they produce).

One clinical trial found that older adults who drank a little more than half a cup of fermented milk every day for three weeks fell asleep more quickly at night and had fewer night-time awakenings compared to when they drank a placebo. Studies have shown that fermented foods also have other health benefits, including reducing inflammation.

Dr Abbasi-Feinberg says fermented foods have the potential to improve their sleep and have very little downside. “If there is no risk involved and the benefit is there,” she said. 

Vitamin D

Vitamin D helps the body convert tryptophan into serotonin, a neurotransmitter that plays an important role in how well and how long you sleep. As one recent study noted, vitamin D receptors have been found in regions of the brain that regulate sleep, suggesting that it plays a direct role in our nightly shut-eye.

“Deficiencies can cause issues with low energy and low mood,” said Dr Abbasi-Feinberg, “and sleep can be affected”.

There is some evidence that taking vitamin D can improve sleep. But the data are mixed, and not every study has shown benefits. Also, some of the studies involved taking a single large dose as a shot at weekly or fortnightly intervals, rather than a daily pill.

Dr Abbasi-Feinberg said she sometimes encounters patients with sleep problems who work from home and rarely get any exposure to morning sunshine.

“They roll out of bed and turn their computer on and, boom, they are at work and they do not get outside,” she said. That can be a problem because exposure to sunshine helps your body produce vitamin D.

It also halts production of melatonin and resets your circadian rhythm, which can help you sleep better at night. For that reason, Dr Abbasi-Feinberg often prescribes sunshine to her patients — rather than supplementation.

Ashwagandha

Made from the herb Withania somnifera. Ashwagandha is used as a traditional medicine in India for a variety of reasons, but has surged in popularity thanks to social media.

There is some evidence that it can help with insomnia. But there are risks involved and the data is not conclusive.

In 2021, scientists analysed five randomised trials involving 400 people that looked at the effects of ashwagandha on sleep compared to placebo. They found a small but significant effect of ashwagandha on overall sleep. People assigned to take a supplement daily slept on average about 25 minutes longer each night and had improvements in sleep quality.

But scientists cautioned that there were limited data on ashwagandha’s potentially serious side effects, and they said that more research was needed to determine whether it was safe for long-term use.

As it has been linked to a handful of cases of liver toxicity, the TGA has warned on its use in Australia where it is available as therapeutic drug and also known as Withania.

Dr Abbasi-Feinberg said she does not necessarily discourage people from trying ashwagandha or other Ayurvedic remedies to help them sleep if they are not known to be harmful. But she feels there is not enough strong evidence to recommend them. “I am not enthusiastic about them because I feel like the data just are not there yet,” she added.

It should be avoided altogether if you are pregnant or nursing, have an autoimmune, liver, or thyroid disorder or are taking sedative medication.

© 2025, The Washington Post

https://thenightly.com.au/lifestyle/wellbeing/washington-post-what-the-science-says-about-melatonin-magnesium-and-other-sleep-supplements-c-19720527

"I'm a sleep doctor: Here's the No. 1 complaint I hear — and how to fix it"

From nbcchicago.com

Alcohol is the No. 1 sleep disruptor

As a sleep physician with over a decade of experience, I frequently hear patients say they fall asleep just fine, but wake up at 3 a.m. and can't get back to sleep.

If this resonates with you, your body might be waving a red flag. Waking up in the middle of the night a couple of times a week for over three months isn't just a bad season. 

It may indicate chronic insomnia, a long-term sleep disorder where a person has trouble falling asleep, staying asleep, or waking too early — at least three times a week for three months or more. Chronic insomnia is often treated with a combination of cognitive behavioural therapy and professional medical intervention. 

Here are some of the most common causes of insomnia, and how to address it: 

1. Alcohol wrecks your sleep

Alcohol is the No. 1 sleep disruptor. Even a single glass can interfere with brain waves and suppress REM sleep. 

REM, or rapid eye movement, is the sleep stage when we dream and the brain processes emotions and memories. As alcohol metabolizes, typically over four to five hours, your brain experiences a rebound effect, leading to fragmented, restless sleep in the latter half of the night. 

Moreover, it takes about 25 hours for alcohol to fully clear from your system, meaning you are still suffering from the consequences the day after.

If you choose to drink alcohol, do it at least three hours before sleeping. Or why not enjoy it at a brunch?

2. Your room feels like a tropical beach

Your body thrives in a cool, dark and quiet cave to sleep in. The sweet spot is between 60 to 67 degrees Fahrenheit.

Invest in air conditioning, cooling mattress toppers and breathable bedding made from natural fibers like cotton or bamboo.

3. Heavy meals lead to heavy sleep problems

Consuming heavy meals late at night can force your digestive system to work overtime.

Additionally, nighttime metabolism slows, making it harder for your body to manage large meals and blood sugar fluctuations — both potential sleep disruptors.

Give your body a break and opt for lighter evening meals. Aim to finish eating a few hours before bedtime.

4. Your night-time anxiety is working overtime

Waking up at 3 a.m. and ruminating over past events is often a sign of stress misfiring. This isn't productive reflection, but rather intrusive thoughts disrupting your rest.

Try to incorporate pre-bedtime journaling, deep breathing exercises or progressive relaxation techniques into your routine. 

If these unwinding strategies prove ineffective, consider consulting a therapist to help you identify dysfunctional beliefs that you might not be aware of.

5. That afternoon coffee is sneakier than you think

Just because you fall asleep without issue doesn't mean caffeine is done with you. Caffeine can also affect the quality of your sleep and prevent you from fully entering into a deep, restorative rest. 

Cut caffeine intake at least eight hours before bedtime, which, for most individuals, means no later than 2 to 3 p.m.

And remember, if you only give your body five to six hours, you never even hit the good stuff — the restorative deep and REM cycles that come later. Seven to nine hours puts you in full repair mode.

6. Snoring and sleep apnoea are keeping you up

Loud snoring, waking up gasping or experiencing dry mouth upon waking may indicate sleep apnoea, a condition characterized by interrupted breathing during sleep. Sleep apnoea not only breaks your sleep into pieces but also increases the risk of heart disease, diabetes and depression. 

It often worsens in the latter half of the night, around 3 a.m. If this rings true for you, I recommend using the STOP-Bang questionnaire, a screening tool to help evaluate your risk for obstructive sleep apnea. 

If results indicate a high risk, get checked — your partner (and your heart) will thank you.

7. Use supplements wisely (they're not magic)

Certain supplements may support sleep, especially when you have foundational habits in place:

• L-theanine: Can calm the mind; pairs well with magnesium.
• Glycine: Can lower body temperature, promoting longer sleep.
• Valerian: May assist during menopause, but can cause grogginess and vivid dreams.

However, it is important to consult your physician before taking any supplements. Remember, supplements are sidekicks, not a replacement for healthy sleep habits.

                                                        [CNBC] I’m a sleep doctor: Here’s the No. 1 complaint I hear—and how to fix it

Ultimately, achieving quality sleep isn't solely about falling asleep quickly. If you're consistently waking at 3 a.m., it's essential to heed your body's signals. 

Rather than relying on quick fixes, address the root causes. Chronic insomnia is treatable with appropriate interventions. My best advice is to seek professional guidance rather than unproven remedies.

Dr. Samanta Dall'Agnese is a Sleep physician and Ear, Nose, and Throat specialist with over 12 years of medical experience. She trained at the world's largest sleep laboratory and is certified by the World Association of Sleep Medicine. Beyond clinical care, she has worked with digital health start-ups to expand access to sleep solutions. Dr. Dall'Agnese is also an active voice on social media, where she shares practical, science-backed advice about sleep and the basic human senses. She is the founder of Sleep Skool, a global community for people who want better sleep and better health.

https://www.nbcchicago.com/news/business/money-report/im-a-sleep-doctor-heres-the-no-1-complaint-i-hear-and-how-to-fix-it/3744224/?os=io.&ref=app 

From A to Zzzs: The science behind a better night's sleep

From medicalxpress.com

It's no secret that a good night's sleep plays a vital role in mental and physical health and well-being. The way you feel during your waking hours depends greatly on how you are sleeping, say sleep experts.

A pattern of getting inadequate or unsatisfying sleep over time can raise the risk for chronic health problems and can affect how well we think, react, work, learn and get along with others.

According to the National Heart, Lung and Blood Institute, an estimated 50 to 70 million Americans have sleep disorders, and one in three adults does not regularly get the recommended amount of uninterrupted sleep needed to protect their health.

Many factors play a role in preparing the body to fall asleep and wake up, according to the National Institutes of Health. Our internal "body clock" manages the sleep and waking cycles and runs on a 24-hour repeating rhythm, called the circadian rhythm. This rhythm is controlled both by the amount of a sleep-inducing compound called adenosine in our system and cues in our environment, such as light and darkness. This is why sleep experts suggest keeping your bedroom dark during your preferred sleeping hours.

Sleep is also controlled by two main hormones, melatonin and cortisol, which our bodies release in a daily rhythm that is controlled by the body clock.

Exposure to bright artificial light—such as from television, computer and phone screens—late in the evening can disrupt this process, making it hard to fall asleep, explained Sanjay Patel, director of the UPMC Comprehensive Sleep Disorders Clinical Program and a professor of medicine and epidemiology at the University of Pittsburgh.

Keeping our body clock and hormone levels more-or-less regulated are the best ways to consistently achieve good sleep, Patel said. He encouraged people with sleeping struggles to focus more on behavioural changes than seeking quick fixes, such as with over-the-counter sleep supplements like melatonin or by upping alcohol intake to feel drowsy.

Patel said there's not much clinical evidence that melatonin supplements work very well, and that "a lot of the clinical trials of melatonin haven't shown consistent evidence that it helps with insomnia."

He did point out that the supplement isn't particularly harmful either, except when "people start increasing and increasing the dose. And in particular, we worry about the high doses that a lot of children are being given by their parents, where it really can cause problems," he said. Taking any more than three to five milligrams doesn't increase the sedative effects, "and yet, we see people showing up to clinic all the time taking 20 milligrams."

                                                                                                                                Credit: Ron Lach from Pexels

Sleeping potions

Many have suggested that warm milk, chamomile tea or tart cherry juice can induce a somniferous effect. While Patel said there's no evidence they work, he did point out that they're preferable to a nightcap.

"Alcohol is really bad for your sleep long term, for a number of reasons," Patel said. First, alcohol can relax the throat muscles and can make sleep apnea and snoring worse for sufferers. Secondly, the body metabolizes alcohol rather quickly so its sedation effects do not last throughout the night.

"So while it may put you to sleep, what happens is, three or four hours later, the alcohol has been metabolized, and now you will wake up from not having alcohol in your system," he said.

Evening libations can also increase acid reflux and long-term drinking can cause "changes in your brain chemistry and is a big cause of insomnia," he said. Heavy drinkers who suffer from insomnia will often increase their intake of alcohol in an effort to fall asleep, thus creating a dangerous cycle that could lead to alcohol use disorder.

Cannabis is not much better, Patel said.

While a handful of pot users—specifically those who use it to treat anxiety—may see some sleep benefits, for the most part cannabis often does not help chronic insomnia and will likely make it worse.

"They actually see a lot of people whose sleep gets better when they stop using (cannabis)," Patel said.

Instead of turning to sleep aids—natural or otherwise—Patel said developing a bedtime routine that promotes relaxation and unwinding is a much better route to a good night's rest.

Whether it's taking hot bath, reading a book, meditating or even tuning into the nightly news, the brain will associate an oft-repeated bedtime ritual with the relaxation required to fall asleep, he explained.

You can watch television, but stay off social media, he said. "The algorithms on social media are designed to keep us engaged and end up contributing to people not closing their eyes until much later than they planned."

Other common reasons that sleep can be unsatisfying or elusive are stress, worry and the simple fact that many people don't give themselves enough time for rest.

"We see all the time that people plan to go to bed at a certain time, but then once they get into bed, they do other things and keep their mind active," such as responding to emails, paying bills or scrolling on social platforms.

Aging influence

The rhythm and timing of the body clock changes with age, Patel said.

People need more sleep early in life when they're growing and developing. For example, newborns may sleep more than 16 hours a day, and preschool-age children need to take naps.

In the teen years, the internal clock shifts so that they fall asleep later in the night, but then want to sleep in late. This is troublesome for teens because "they need to be up for school at 6:30 a.m. and so that's causing lots of problems," Patel said.

Some school districts in the region, including Pittsburgh Public in 2023, have shifted to later start times with this in mind.

For adults, sleep during middle age can be tricky with young children in the home who disrupt parents' sleeping patterns. This is also a time of life when stress and worry are heightened, he said.

Older adults tend to go to bed earlier and wake up earlier, but they've got their own unique challenges, Patel said.

"A lot of physical problems mean that people are often waking up more in the night as they age. They have to get up to go to the bathroom. They have chronic aches and pains that wake them up. They're often taking medications that ... have side effects that affect your sleep," he said.

Ask for help

A bad night's rest crosses over into being a chronic condition when it really starts to impact how you function during the day, Patel said. That's when it might be time to talk to your doctor about what's going on.

A sleep specialist can help patients find remedies for everything from stress and acid reflux to sleep apnoea.

"In general, if things are going on for more than three months, then we think of it as a chronic problem that's unlikely to get better by itself," Patel said.

The NIH also recommends several ways to achieve a better night's rest:

• Go to bed and wake up at the same time every day.
• Try to keep the same sleep schedule on weeknights and weekends.
• Use the hour before bed for quiet time, avoiding intense exercise and bright artificial light.
• Avoid heavy meals and alcohol within a few hours of bedtime.
• Avoid stimulants, nicotine and caffeine.
• Spend time outside every day and be physically active.
• Keep your bedroom quiet, cool and dark.
• Take a hot bath or use relaxation techniques before bed.

https://medicalxpress.com/news/2025-02-zzzs-science-night.html 

Sleep experts reveal 12 golden rules for better sleep

From womenshealthmag.com

Including why you should set just one alarm 

Sleep may be the foundation of health, but there’s a lot of confusion around it. How much to get? How to make it easier? And if a watch tells you your time in bed sucked, did it? Thanks to smart experts and new research, we now understand what you truly need for *good* sleep (finally!). Here, read up on the new rules of slumber so you can take the stress out of snooze time.

1. You don’t need 8 hours of sleep

Actually, maybe you do. But maybe you don’t. The point is: there’s nothing set in stone about getting eight hours. 'While the recommendation for most adults is still around seven to nine hours of sleep, there’s a shift away from pursuing a one-size-fits-all "magic number"', says sleep expert Wendy Troxel, PhD, a senior behavioural and social scientist with RAND. That’s due to research that resulted in updated views on sleep quantity and quality. 'We now recognise that sleep needs can vary, with some people requiring more and others less', she says.

Plus, quality sleep goes beyond duration - regularity is also important, Troxel adds. Case in point: Maintaining regular sleep patterns (i.e., consistent bed and wake-up times) was associated with up to 48% lower odds of death from any cause compared to having a more erratic sleep schedule, found a study published in Sleep. In fact, consistency was a stronger predictor of overall longevity than the number of hours clocked, per that same research.

2. Backup alarms always backfire

A never-ending row of alarms on your phone is the new snooze button. 'Setting five alarms might feel like you’re protecting yourself from oversleeping, but it’s actually making things worse', says Shelby Harris, PsyD, director of sleep health at Sleepopolis. 'Hitting snooze interrupts your final stages of sleep and leaves you feeling groggier'. One thing you can do here is set one alarm - and get up with it. Over time, your body will adjust, making it easier to rise. And if you need an a.m. nudge? Try a sunrise alarm clock (which mimics the sunrise) or soothing music, per Harris.

3. Sleep hygiene is helpful - but not an insomnia treatment

Don’t get us wrong. Sleep hygiene - relaxing before bed; sleeping in a cool, dark, quiet room; avoiding screens - is important. However, 'sleep hygiene isn’t a sleep treatment', says neuropsychologist Julia Kogan, PsyD, a sleep specialist in Chicago. In other words, it shouldn’t be used as a stand-alone strategy. While it’s a healthy way to approach sleep, if you have a chronic sleep issue like insomnia, you will need more than a good routine.

Cognitive behavioural therapy for insomnia (CBT-I) is the gold-standard treatment here. Unlike traditional CBT, which provides mental health support, CBT-I is specific to sleep, using techniques like limiting the amount of time you spend in bed, going to bed only when sleepy, avoiding naps, and identifying and rewriting unhelpful thoughts and beliefs surrounding sleep.

                                                                                                                       JulPo//Getty Images

4. Supplements won’t cure your sleep woes

Those magenta-coloured sleepy-girl mocktails are fun and all, but they can’t always get the job done. 'Taking supplements without making other healthful dietary choices won’t solve all of your problems', says Marie-Pierre St-Onge, PhD, a sleep and nutrition expert at Columbia University and co-author of Eat Better, Sleep Better. (That includes magnesium powders, herbal capsules, and more.) What’s better is eating a sleep-supporting diet all day long.

St-Onge advises consuming a diet that is 'plant-forward', meaning one that’s packed with fibre-rich foods (like fruits, vegetables, whole grains, and legumes) and healthy fats (like nuts, seeds, and avocado), with some animal products, like lean proteins and dairy (such as milk and yoghurt). This diet provides the nutrients necessary for your body to produce the melatonin and serotonin that can help you fall asleep and stay asleep, while limiting foods high in the saturated fat, sodium, and added sugar that can interfere with Zs, she says.

Rather than overhauling every single thing you consume, focus on making one impactful change, such as adding an extra fruit or veggie to each meal or making sure you’re getting a quality source of protein each time you eat.

5. How you feel when you wake up is the best gauge of good sleep

Sleep trackers, whether wearables or apps, are informative, but they can only tell you so much. Per St-Onge, these three points are more important when assessing sleep: how you feel when you wake up (ideally, refreshed), your alertness during the day (you should not feel like face-planting at a meeting), and your ability to fall asleep readily (in less than 20 minutes). Those are all reliable tells on whether you’re snoozing well - or not. No tech required.

6. Know that sleeping apart from your partner can be great

One in three couples say they occasionally or consistently sleep in different rooms, according to a survey from the American Academy of Sleep Medicine. Dubbed a 'sleep divorce', solo sleeping is becoming de-stigmatised as more couples admit they do it, says Troxel, who’s also the author of Sharing the Covers: Every Couple’s Guide to Better Sleep. 'This trend reflects a growing recognition that quality sleep - regardless of sleeping arrangements - benefits relationships', she says, adding that potential perks include better mood, intimacy, and partner connection.

To maintain intimacy, plan to spend time together prior to parting ways every night, watching TV, reading, having sex - whatever keeps you two close. You can approach this conversation with openness and honesty, reassuring your partner that this new setup is strictly for sleep and that you will prioritise connecting.

7. Try not to fret if you can’t sleep

We all have bad nights. It happens. Assuming that tomorrow will be awful if you can’t get to sleep immediately creates anxiety that makes it harder to fall asleep - the exact opposite of what you want. (Plus, you will still be able to function tomorrow. Promise.) Shift your mindset: 'Even if you’re just resting, that’s still helpful', Harris says. If you’re content in bed, focus on enjoying the quiet, as that will help you recharge. If you’re stuck, get up and do something restful like reading a book, says Harris. There’s value in R&R wherever you can find it.

8. Speak up and seek better care if needed

Menopause (and perimenopause) does a number on sleep thanks to changing hormones that trigger night sweats, as well as stress and anxiety that keep your mental hamster wheel running. More than half (56 percent) of perimenopausal women ages 40 to 59 sleep less than seven hours per night, and they’re more likely to have trouble falling asleep and staying asleep compared to premenopausal women, reports the Centers for Disease Control and Prevention. It doesn’t have to be this way, says Troxel.

Effective treatments include cognitive behavioural therapy for insomnia, cooling environments, and even hormone therapy. Trouble is, these symptoms are often brushed off or merely accepted. 'Women must advocate for themselves', says Troxel. Don’t accept poor sleep as something to endure; bring it up with your ob-gyn. If you don’t feel heard, look for a menopause practitioner: Search for one in your area via the Menopause Society.

9. Do what’s best for you, today

We love rules: Stop drinking caffeine by a certain time. Don’t exercise at night. But one critical thing to consider when it comes to sleep is that we’re all different. A rule may not apply. Or some rules may need a refresh. 'Ask yourself if you need to make a behaviour adjustment', says St-Onge. For example, the way your body metabolises caffeine changes with age, so a mid-afternoon java run may not be A-OK any longer. Also, exercise: We’ve been told it’s too 'activating' when done at night, and for some of us, it is. Others benefit from it. Taking short 'activity breaks' in the evening to do chair squats and calf raises can increase sleep time by 30 minutes, per a small study in BMJ Open Sport & Exercise Medicine. Bottom line: Do what works for you.

10. Think twice about booze

If you want better sleep, take stock of your alcohol habits. Before bed, alcohol helps you fall asleep, but too much severely disrupts your middle-of-the-night sleep, says St-Onge. If you drink, do so with food and in moderation (one drink), to slow down its digestion.

11. When in doubt, get up

It’s 3 a.m. You’re warm, you’re cosy… and your eyes could not be more wide open. Rather than trying to solve the world’s problems from your bed, go do a relaxing activity. (It’s not scrolling social media, ahem.) 'You don’t want your brain to associate middle of the night as the time to think about everything. It makes you more anxious about not sleeping, decreasing the chances you will fall back asleep', says Kogan. Read a book in dim lighting, for instance. Once drowsiness hits, head back to bed.

12. Rise at a consistent time

'Waking up at the same time helps set your circadian clock, which is your body’s 24-hour clock', says Kogan. Once you do this consistently, your body clock will stabilise and you’ll be sleepy around the same time each night, she adds. Weekends? A bit of leeway is okay - say, a 30- to 60-minute sleep-in - but avoid large fluctuations.

https://www.womenshealthmag.com/uk/health/sleep/a63619939/new-sleep-rules/