Sleep Biol Rhythms. Black DS, O'Reilly GA, Olmstead R, Breen EC, Irwin MR. Mindfulness meditation and improvement in sleep quality and daytime impairment among older adults with sleep disturbances: a randomized clinical trial. JAMA Intern Med. Ong JC, Manber R, Segal Z, Xia Y, Shapiro S, Wyatt JK.

A randomized controlled trial of mindfulness meditation for chronic insomnia. Zhou ES, Gardiner P, Bertisch SM. Integrative medicine for insomnia. Med Clin North Am. Lam TH, Chung KF, Yeung WF, Yu BY, Yung KP, Ng TH. Hypnotherapy for insomnia: a systematic review and meta-analysis of randomized controlled trials.

Complement Ther Med. Zhang M, Zhao J, Li X, et al. Effectiveness and safety of acupuncture for insomnia: Protocol for a systematic review. Medicine Baltimore. Lin PC, Lee PH, Tseng SJ, Lin YM, Chen SR, Hou WH. Effects of aromatherapy on sleep quality: Effects of aromatherapy on sleep quality: A systematic review and meta-analysis.

Spadola CE, Guo N, Johnson DA, et al. Evening intake of alcohol, caffeine, and nicotine: night-to-night associations with sleep duration and continuity among African Americans in the Jackson Heart Sleep Study. Loewy J. Music therapy as a potential intervention for sleep improvement.

Nat Sci Sleep. Dolezal BA, Neufeld EV, Boland DM, Martin JL, Cooper CB. Interrelationship between sleep and exercise: A systematic review. Adv Prev Med.

Dopheide JA. Insomnia overview: epidemiology, pathophysiology, diagnosis and monitoring, and nonpharmocologic therapy. Am J Manag Care. Harris T, Nikles J. Herbal medicines used in the treatment of chronic insomnia and how they influence sleep patterns: A review.

J Complement Med Alt Healthcare. Reichner CA. Insomnia and sleep deficiency in pregnancy. Obstet Med. Meng X, Li Y, Li S, et al. Dietary sources and bioactivities of melatonin. By Cathy Wong Cathy Wong is a nutritionist and wellness expert.

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Fact checked by Marley Hall. Understanding Insomnia. What the Research Says About Popular Sleep Supplements. Malanga Root: What Are the Benefits? Frequently Asked Questions Do natural sleep aids have side effects? Melatonin may cause: Headaches Dizziness Nausea Excessive sleepiness "hangover effect" Drug interactions can also occur.

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Nursing Careers. Provider Careers. Staff Careers. Career Exploration Program. Sleep Center. Section menu Good sleep habits How to Stay Awake Naturally.

So, how do can you stay awake naturally? Get up and move around to feel awake In one well-known study, Robert Thayer, PhD, a professor at California State University, Long Beach, studied whether people were more energized by eating a candy bar or taking a brisk minute walk.

Give your eyes a break to avoid fatigue Continuous fixation on a computer screen can cause eyestrain and worsen sleepiness and fatigue. Look away from the screen for a few minutes periodically to relax your eyes.

Snacks such as these will provide better overall energy in the long run: Peanut butter on a whole wheat cracker or celery sticks Yogurt and a handful or nuts or fresh fruit Baby carrots with a low-fat cream cheese dip 5. Turn up the lights to ease fatigue Environments with dim lighting aggravate fatigue.

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Thank you for subscribing! Sorry something went wrong with your subscription Please, try again in a couple of minutes Retry. Show references Winkelman JW. Overview of the treatment of insomnia in adults.

Accessed April 11, Sleep deprivation and deficiency: Healthy sleep habits. National Heart, Lung, and Blood Institute.

Healthy sleep habits. American Academy of Sleep Medicine. Anxiety disorders. National Institute of Mental Health. See also Alzheimer's sleep problems Can psoriasis make it hard to sleep?

Hidradenitis suppurativa and sleep: How to get more zzz's Sleep guidelines I have atopic dermatitis. How can I sleep better? Lack of sleep: Can it make you sick? Mayo Clinic Minute: Sleep Spoiler - Tips for a Good Night's Rest Melatonin side effects Napping do's and don'ts Prescription sleeping pills: What's right for you?

International Journal of Sports Physiology and Performance. Centers for Disease Control and Prevention. Water and healthier drinks. Kanter M. High-quality carbohydrates and physical performance: Expert panel report. Nutr Today. Herakova N, Nwobodo NHN, Wang Y, Chen F, Zheng D.

Effect of respiratory pattern on automated clinical blood pressure measurement: An observational study with normotensive subjects. Clin Hypertens. National Heart, Lung, and Blood Institute. Lam C, Chung MH. Dose-response effects of light therapy on sleepiness and circadian phase shift in shift workers: A meta-analysis and moderator analysis.

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Siebern, PhD, a fellow at the Stanford University Sleep Medicine Center in Redwood City, Calif. Continuous fixation on a computer screen can cause eyestrain and worsen sleepiness and fatigue.

in Albuquerque, N. Environments with dim lighting aggravate fatigue. Studies have shown that exposure to bright light can reduce sleepiness and increase alertness. Try increasing the intensity of your light source at work. Deep breathing raises blood oxygen levels in the body.

This slows your heart rate, lowers blood pressure, and improves circulation, ultimately aiding mental performance and energy.

The idea of deep-breathing exercises is to inhale to the abdomen, not the chest. You can do them at your desk. Sitting up straight, try this exercise up to 10 times:. Another technique, called stimulating breath, is used in yoga for a quick energy boost and increased alertness:.

Stop at least every two hours to take a walk and get some fresh air. In Finnish researchers who studied people working hour night shifts found that monotonous work is as harmful as sleep loss for alertness.

At work or home, try to reserve more stimulating tasks for your sleepy times. Or switch to more engaging work responsibilities when you feel yourself nodding off. Dehydration can cause fatigue. Make sure you drink plenty of fluids and eat foods high in water such as fruits and vegetables.

Our circadian rhythms, which regulate our sleep-wake cycle, are influenced by daylight. Try to spend at least 30 minutes a day outside in natural sunlight. Sleep experts recommend an hour of morning sunlight a day if you have insomnia.

Even a step outside for a breath of fresh air will revive your senses. In a analysis of 70 studies involving more than 6, people, University of Georgia researchers found that exercise was more effective in increasing energy and reducing daytime fatigue than some medications used to treat sleep problems.

If you decide to exercise hard some days, your energy level may drop for a bit and then surge for a few hours. Eating a meal that contains both protein and carbohydrates within two hours after a heavy workout will lessen the initial energy loss. Be sure to finish your workout a few hours before bedtime so you are not energized when you try to sleep.

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The ones assigned to the lavender essential oil plus sleep hygiene group wore patches with lavender essential oil on their chests before sleep. The results showed that participants in this group reported better sleep quality than those who practiced sleep hygiene alone.

While chamomile is used in many teas marketed as sleep-promoting, the evidence behind this popular sleep aid is scant. In a review published in Molecular Medicine Reports , researchers reported that the herb may have a sedative effect.

The authors noted that chamomile has traditionally been used as a tea or aromatherapy oil to induce relaxation. In another study , researchers found postpartum women who drank chamomile tea for two weeks reported better sleep quality and fewer depression symptoms.

But if the aroma, taste, or ritual of making that cup of tea seems to help you relax and drift off to sleep, that may be reason enough to stick with the habit. When it comes to sleep, the placebo effect can be very real, explains Michael Grandner, PhD , director of the Sleep and Health Research Program at the University of Arizona College of Medicine in Tucson.

A study published in in the Annals of Behavioral Medicine , for example, found that placebo treatments significantly improved insomnia severity, fatigue, and perceived sleep quality. The Bottom Line The NIH says that chamomile is likely safe when used in the amounts found in most teas.

The herbal treatment may also interfere with certain medicines, such as the blood thinner warfarin and cyclosporine , an immunosuppressant used after organ transplants. Valerian root is usually dried and made into a tea, tablet, capsule, or tincture, according to the Sleep Foundation.

Some small studies have suggested that valerian — a flowering plant — may help reduce the amount of time it takes to fall asleep and promote a better sleep experience, according to Mayo Clinic.

Grandner says. Food and Drug Administration. A small study of 11 subjects published in in the American Journal of Therapeutics found that participants with insomnia who drank tart cherry juice for two weeks increased the amount that they slept.

The popularity of melatonin as a sleep aid has skyrocketed in recent years. In fact, the NIH reports that the use of melatonin supplements by adults in the United States more than quintupled between and It is a powerful chronobiotic and can be used to treat circadian rhythm sleep-wake disorders, but it is not effective for insomnia.

If your insomnia is related to something else, skip it. Acupuncture involves inserting tiny needles into specific points on the body. A review of 46 clinical trials that included 3, people with insomnia found that acupuncture significantly improved sleep quality, compared with no treatment or sham acupressure.

Investigators also found that treating insomnia with conventional therapies plus acupuncture was more effective than using the standard treatment alone.

A study that included participants with primary insomnia found that acupuncture was more effective at improving sleep quality and daytime functioning than the medicine estazolam or sham acupuncture. The Bottom Line Research suggests that acupuncture alone or used alongside other treatments for insomnia may help with sleep.

A massage might do more than loosen tight muscles. In a study published in in Menopause , researchers analyzed 70 postmenopausal women. They found that the participants who had a minute foot massage every day for a week reported sleeping an hour more per night , compared with the control group. And a study published in the Asian Pacific Journal of Cancer Prevention found that back massages helped caregivers of cancer patients sleep better, while also decreasing stress hormones, blood pressure, pulse rates, and anxiety symptoms.

A study in older adults with sleeping difficulties found that mindfulness meditation improved sleep quality compared with people who did not practice mindfulness. A person who is having a hard time falling asleep may actually want to avoid doing things like brushing teeth, removing make-up, washing their face, or entering a brightly lit bathroom right before they get in bed.

It is better to do these activities at least half an hour before bedtime and then take some time to relax in a dimly lit, non-stimulating space before heading to bed. This way a person does not disrupt their natural pre-bed sleepiness. What a person eats, particularly in the evening, can have an impact on their sleep.

Specifically, certain foods might prevent a person from getting quality sleep. For example, though the evidence on this is mixed, some research indicates that eating refined carbohydrates could interfere with sleep quality or trigger insomnia.

Additional research shows that avoiding processed foods and eating a healthy diet comprised of low glycemic index GI foods can have a positive influence on the ability to fall and stay asleep.

Good foods to eat include whole grains, nuts, low and nonfat dairy, fruit, and vegetables. However, no matter what a person eats, digesting a meal can take at least 2—3 hours. Lying down during this period can cause discomfort or feelings of nausea and slow the digestive process in some people.

It is best to allow the body enough time to digest a meal before lying down. The exact time this takes will vary from person to person. The temperature at which people feel the most comfortable varies, so it is important to experiment with different temperatures.

However, the National Sleep Foundation recommends a bedroom temperature of 60—67°F 16—19ºC to promote sleep. Lavender oil is a popular choice for helping with sleep.

However, the evidence for this is mixed, and the benefit may depend on the way the oil is administered, such as topically vs. as an inhalation. Learn more about aromatherapy here. A comfortable sleeping position is essential for sleep. Frequently changing positions can be distracting, but finding the right spot can make a big difference to the onset of sleep.

Learn about the benefits of side sleeping here. Although this may not work for everyone, some people benefit from listening to relaxing music before going to bed.

In a study , subjects who listened to music before bed reported sleeping better than those who did not. Sometimes, music can be too stimulating and induce anxiety and sleeplessness. Breathing exercises are a very popular relaxation technique.

Practicing deep breathing or doing specific patterns of breathing can help people de-stress and take their minds off anxious thoughts. This can be a powerful tool for getting to sleep.

A common option is breathing. This involves breathing in for 4 seconds, holding the breath for 7 seconds, and exhaling for 8 seconds. This type of deep, rhythmic breathing is relaxing and can promote sleep. Taking a bath or shower can be relaxing and help prepare the body for sleep.

It can also help improve temperature regulation before bed. Doing this hours before bed for at least 10 minutes may be particularly beneficial, according to research.

Learn more about the benefits of hot and cold showers. They have backlit screens, which make them ideal for reading before bed in a dark room. However, this could negatively affect sleep. One study gave young adults a printed book and an e-book to read before bed.

The researchers found that when using the e-book, the participants took longer to fall asleep. The Lean system at Salem Health combines strategy deployment and Lean fundamentals.

West Valley Hospital expansion brings 25 hospital beds to mid-Willamette valley. Bear with us! Masking update: When do you need to wear one?

See all news. Best of the Willamette Valley. Advanced Wound Center of Distinction. Lung Cancer Screening Center of Excellence. See all awards. Cultivate a colorful plate: Setting the stage for a lifetime of health Kids who enjoy a diverse range of fruits and veggies early on are more likely to continue into adulthood and reap the long-term health benefits of a nutritious diet.

Volunteer spotlight: 'I want to bring light. I want to be a resource. See all You matter. Contact us. Call or email. Questions and complaints. Salem Health employee resources. Remote login. Citrix Plug-in pudate instructions. Remote support tool. Careers Home.

Nursing Careers. Provider Careers. Staff Careers. Career Exploration Program. Sleep Center. Section menu Good sleep habits How to Stay Awake Naturally. So, how do can you stay awake naturally? Get up and move around to feel awake In one well-known study, Robert Thayer, PhD, a professor at California State University, Long Beach, studied whether people were more energized by eating a candy bar or taking a brisk minute walk.

Give your eyes a break to avoid fatigue Continuous fixation on a computer screen can cause eyestrain and worsen sleepiness and fatigue.

Look away from the screen for a few minutes periodically to relax your eyes. Snacks such as these will provide better overall energy in the long run: Peanut butter on a whole wheat cracker or celery sticks Yogurt and a handful or nuts or fresh fruit Baby carrots with a low-fat cream cheese dip 5.

Turn up the lights to ease fatigue Environments with dim lighting aggravate fatigue. Take a breather to feel alert Deep breathing raises blood oxygen levels in the body.

Sitting up straight, try this exercise up to 10 times: With one hand on your belly just below your ribs and the other on your chest, inhale deeply through your nose and let your belly push your hand out.

Your chest should not move. Breathe out through lips pursed as if you were whistling. You can use the hand on your belly to help push air out. Another technique, called stimulating breath, is used in yoga for a quick energy boost and increased alertness: Inhale and exhale rapidly through your nose, keeping your mouth closed but relaxed.

Make your in-and-out breaths short — do about three of each cycle in a second. Then breathe normally. You can do this for up to 15 seconds the first time and then add on five seconds each time after until you reach a minute.

Switch tasks to stimulate your mind In Finnish researchers who studied people working hour night shifts found that monotonous work is as harmful as sleep loss for alertness. Drink water to prevent tiredness Dehydration can cause fatigue.

Get some daylight to regulate your sleep cycles Our circadian rhythms, which regulate our sleep-wake cycle, are influenced by daylight. Exercise to increase energy and reduce fatigue In a analysis of 70 studies involving more than 6, people, University of Georgia researchers found that exercise was more effective in increasing energy and reducing daytime fatigue than some medications used to treat sleep problems.

Regular exercise also improves quality of sleep. Try to exercise 30 minutes a day.