We summarize the latest sleep research to help you overcome sleep difficulties — helpful for improving sleep troubles and mild cases of insomnia.
Many supplement manufacturers claim ingredients like melatonin, valerian root, 5-HTP, etc. are effective at improving sleep. This is a detailed look at the research behind each of them to see what actually works.
Compared to many herbal supplements sold with the claims of improving sleep, lemon balm has more evidence than most.
However, the effects are not concrete enough or significant enough to warrant the majority of doctors to prescribe it in the case of insomnia.
In the long run, most people find that intermittent fasting helps them sleep better, if anything.
However, it’s quite common for people to report that fasting causes sleep issues resembling insomnia in the short term.
Research shows that one of the most significant consequences of sleep deprivation is that it can cause anxiety.
This short post summarizes current research that shows the link between sleep deprivation and anxiety, and how serious of a risk it is.
Current research shows that acupuncture can produce a significant improvement on stress levels and insomnia symptoms. However, there are some limitations of that research and questions over the quality of it, so there aren’t going to be many doctors prescribing it as a primary way to treat insomnia.
Research suggests that light therapy can have a significant effect on insomnia symptoms in patients that have circadian rhythm disorders.
Unlike treatment methods like cognitive behavioral therapy, light therapy is very situational.
Insomnia can refer to difficulty getting to sleep, difficulty waking up, or frequently waking up during sleep.
When referring to insomnia and frequent wakeups, it occurs mainly during stage 1 or REM sleep.
The research we've looked at clearly shows that blue light increases alertness and decreases melatonin production, leading to longer times to fall asleep and shorter overall sleep time.
To have an idea if you have insomnia, use this quick online quiz or compare your symptoms to the diagnostic criteria for insomnia here.
Most people are sleep deprived, even without knowing it. Although to different degrees.
I’m going to quickly go over the relevant research on sleep deprivation, how you can tell if you are sleep deprived, and how much sleep you actually need.