Recall Your Dreams

Did you know that everyone dreams every night? Throughout the night we progress through a variety of sleep stages, and in each our brain activity changes. One stage that is especially important is known as REM (rapid eye movement) sleep; it´s called REM sleep because when we´re in it, our eyes move rapidly beneath closed lids. When you´re in REM sleep, you´re dreaming. Research shows that everyone goes into REM sleep several times per night. So how do you ensure that you´ll recall your dreams? Keep a notepad and pen by your bedside and write down everything you remember as soon as you wake up. The really zealous can set an alarm throughout the night to wake up while you´re in REM and actively catch a dream.

Melatonin and Sleep

Can't sleep? Consider trying melatonin. Melatonin is a hormone that is produced naturally in your body that appears to induce sleep. Melatonin supplements can be found in health stores. Take it 30 minutes before bed and you should have less difficulty sleeping, without the side effects of over the counter and prescription drugs.

Alcohol and Sleep

Some say that a drink or two can help you fall asleep. But if you´re having a tough time sleeping, remember that alcohol´s effect is deceiving. Alcohol acts as a depressant and makes you sleepy, but it also interferes with the deep sleep that you need to feel rested. The end result is a lousy night´s sleep.

Shopping for Melatonin, a Natural Sleep Aid

When shopping for melatonin, you may notice two grades of melatonin: natural and synthetic (also called pharmacy grade). What´s the difference? Natural grade melatonin comes from animals (you don´t want to know how) and it may be impure and imprecisely measured. You may not be getting exactly what the bottle says. On the other hand, synthetic grade melatonin is produced in a laboratory environment under strict controls so that it´s much more pure and precisely measured than natural grade melatonin.

More Sleep Tips

Having difficulty falling asleep?
1. Keep your bedroom cool rather than warm.
2. Don't count sheep; it stimulates the mind rather than relaxes it.
3. Don't nap during the day.
4. Don't exercise within 3 hours of bedtime.
5. Eat 2-3 hours before bedtime and don't overeat.

Jet Lag

Why do we experience jet lag? A trip from New York to London requires traveling through five time zones. You may arrive at 9am, but your body thinks it´s 4am. Why? Circadian rhythms are responsible. They are internal biological changes that occur on roughly a 24 hour cycle; circadian rhythms are your biological clock. How do you reset your clock? Sunlight will reset your clock to local time, so get outside! But, it´s important to expose yourself to sunlight at the end of your sleep cycle, so your body interprets the light as dawn. Be sure to sleep on the plane.

Melatonin: Dosage

Very small doses of melatonin have been shown to induce sleep. The appropriate dose varies by person, but as little as 1/10 of a milligram (mg)has been shown to be effective in some studies. Try starting with ½ mg and work up from there if needed. The difficulty is that the smallest dose commonly available is 1mg, so you'll need to cut the pill in half. You should wake up refreshed and energized. If not, then lower the dose.

Can´t Fall Asleep?

Can´t fall asleep? Insomnia may be your problem. Insomnia refers to difficulty falling asleep or staying asleep. It´s very common; nearly everyone will experience insomnia at some point in their lives. How do you treat insomnia? Don´t take your worries to bed. Make a list of things that need to be done at the end of the workday or a few hours before bedtime. Take time to wind down before bed. Try taking a warm bath or listening to soft music. Drink chamomile tea (be careful to avoid teas with caffeine!).

Teen Sleep Patterns

Do your teens stay up too late at night and wake too late in the morning? Believe it or not, psychological research suggests that there are biological reasons for teens´ sleep preferences. The onset of puberty brings changes in the parts of the brain that govern the biological clock so that it shifts to a later cycle. But why does the biological clock shift in adolescence? Researchers aren´t sure, but they do know that teens also need more sleep (9-10 hours) than children or adults. Unfortunately the extra sleep becomes harder to get because of the biological clock´s shift. What can a teen do? Try to go to bed at the same time every night, slowly easing yourself into relaxation. Also expose yourself to sunlight first thing in the morning to help reset your biological clock.

Dealing with Insomnia

If you're having repeated difficulty falling asleep or staying asleep, then it's time to make some changes in your routine to ensure that you get a good night's sleep.
1. Don't read or watch TV in bed. The goal is to associate the bed with sleep, not with waking activities.
2. Go to be when your sleepy, not when it's “time to go to bed.”
3. If within 20 minutes of lying down you haven't fallen asleep, then get up out of bed and do something else for a while.

Shopping for Melatonin, a Natural Sleep Aid

Melatonin can be found in health food stores and in most supermarkets. When choosing a melatonin supplement, look for a smaller dose rather than larger. The commonly found 3mg pill is too high a dose for the average person. The smallest commercial dosage commonly available is 1mg, three times the normal amount of melatonin in your body.