Imagine if you could fall asleep easily and quickly.
Imagine if you slept deeper and didn’t wake up several times per night.
Imagine waking up feeling rested, restored, and rejuvenated.
Well, this isn’t supposed to be a fantasy. In fact, it’s how your body is programmed to work.
Unfortunately, though, we can screw this programming up through simple, innocent mistakes.
Many people making these mistakes and, unwittingly, turn to hypnotics and sedatives to combat their sleep troubles.
This opens the door to some rather serious side effects, such as…
-Depression
-Delirium
-Nightmares
-Hallucinations
-An increased risk of infections, cancer, and overall mortality.
Not to mention problems relating to drug tolerance, which necessitates ever-increasing prescriptions and dosages.
The good news, though, is many people experiencing sleep troubles don’t need drugs to get a good night’s sleep.
Instead, they just need to change some of their daily habits and routines.
And that’s what you’re going to get from this episode: 7 science-based strategies to get more and better shuteye.
What did you think of this episode? Have anything else to share? Let me know in the comments below!
+ Scientific References
- C, D., T, R., J, S., & T, R. (2013). Caffeine effects on sleep taken 0, 3, or 6 hours before going to bed. Journal of Clinical Sleep Medicine : JCSM : Official Publication of the American Academy of Sleep Medicine, 9(11), 1195–1200. https://doi.org/10.5664/JCSM.3170
- TW, B., TJ, H., RJ, S., GO, J., DJ, H., JW, C., & MH, M. (2006). The acute effects of a caffeine-containing supplement on strength, muscular endurance, and anaerobic capabilities. Journal of Strength and Conditioning Research, 20(3), 506–510. https://doi.org/10.1519/18285.1
- TA, A., RL, R., & K, F. (2008). Effect of caffeine ingestion on one-repetition maximum muscular strength. European Journal of Applied Physiology, 102(2), 127–132. https://doi.org/10.1007/S00421-007-0557-X
- SK, L., NH, K., J, L., DH, K., ES, L., HG, C., HW, C., Y, J., & TC, J. (2004). Induction of cytochrome P450s by rutaecarpine and metabolism of rutaecarpine by cytochrome P450s. Planta Medica, 70(8), 753–757. https://doi.org/10.1055/S-2004-827207
- YF, U., TH, T., MJ, D., RM, C., & TL, C. (2005). Alteration of the pharmacokinetics of theophylline by rutaecarpine, an alkaloid of the medicinal herb Evodia rutaecarpa, in rats. The Journal of Pharmacy and Pharmacology, 57(2), 227–232. https://doi.org/10.1211/0022357055489
- TH, T., CH, C., & LC, L. (2005). Effects of Evodia rutaecarpa and rutaecarpine on the pharmacokinetics of caffeine in rats. Planta Medica, 71(7), 640–645. https://doi.org/10.1055/S-2005-871270
- K, N., YM, S., SK, L., SR, B., MJ, K., Y, J., E, K., W, K., & TC, J. (2011). Effects of rutaecarpine on the metabolism and urinary excretion of caffeine in rats. Archives of Pharmacal Research, 34(1), 119–125. https://doi.org/10.1007/S12272-011-0114-3
- Liao, C.-H., Pan, S.-L., Guh, J.-H., Chang, Y.-L., Pai, H.-C., Lin, C.-H., & Teng, C.-M. (2005). Antitumor mechanism of evodiamine, a constituent from Chinese herb Evodiae fructus , in human multiple-drug resistant breast cancer NCI/ADR-RES cells in vitro and in vivo. Carcinogenesis, 26(5), 968–975. https://doi.org/10.1093/CARCIN/BGI041
- Y, K., Y, N., M, K., K, H., Y, Y., & T, K. (2001). Capsaicin-like anti-obese activities of evodiamine from fruits of Evodia rutaecarpa, a vanilloid receptor agonist. Planta Medica, 67(7), 628–633. https://doi.org/10.1055/S-2001-17353
- DO, K., AB, S., NT, T., EK, P., & KA, W. (2002). Modulation of mood and cognitive performance following acute administration of Melissa officinalis (lemon balm). Pharmacology, Biochemistry, and Behavior, 72(4), 953–964. https://doi.org/10.1016/S0091-3057(02)00777-3
- DO, K., W, L., & AB, S. (2004). Attenuation of laboratory-induced stress in humans after acute administration of Melissa officinalis (Lemon Balm). Psychosomatic Medicine, 66(4), 607–613. https://doi.org/10.1097/01.PSY.0000132877.72833.71
- J, C., A, I., N, F., M, R., & SG, S. (2011). Pilot trial of Melissa officinalis L. leaf extract in the treatment of volunteers suffering from mild-to-moderate anxiety disorders and sleep disturbances. Mediterranean Journal of Nutrition and Metabolism, 4(3), 211–218. https://doi.org/10.1007/S12349-010-0045-4
- E, F.-O., A, Q., & MH, B. (2013). Meta-analysis: melatonin for the treatment of primary sleep disorders. PloS One, 8(5). https://doi.org/10.1371/JOURNAL.PONE.0063773
- U, R., M, S., C, B., OT, W., CS, W., U, E., & PH, W. (2009). Melatonin improves memory acquisition under stress independent of stress hormone release. Psychopharmacology, 202(4), 663–672. https://doi.org/10.1007/S00213-008-1344-Z
- A, H., & KJ, P. (2002). Melatonin for the prevention and treatment of jet lag. The Cochrane Database of Systematic Reviews, 2. https://doi.org/10.1002/14651858.CD001520
- P, L., T, N., M, L., & N, Z. (2007). Prolonged-release melatonin improves sleep quality and morning alertness in insomnia patients aged 55 years and older and has no withdrawal effects. Journal of Sleep Research, 16(4), 372–380. https://doi.org/10.1111/J.1365-2869.2007.00613.X
- IV, Z., RJ, W., C, M., VR, P., & HJ, L. (1996). Effects of low oral doses of melatonin, given 2-4 hours before habitual bedtime, on sleep in normal young humans. Sleep, 19(5), 423–431. https://doi.org/10.1093/SLEEP/19.5.423
- M, B., N, K., K, O., K, N., & N, M. (2012). The effects of glycine on subjective daytime performance in partially sleep-restricted healthy volunteers. Frontiers in Neurology, 3. https://doi.org/10.3389/FNEUR.2012.00061
- YAMADERA, W., INAGAWA, K., CHIBA, S., BANNAI, M., TAKAHASHI, M., & NAKAYAMA, K. (2007). Glycine ingestion improves subjective sleep quality in human volunteers, correlating with polysomnographic changes. Sleep and Biological Rhythms, 5(2), 126–131. https://doi.org/10.1111/J.1479-8425.2007.00262.X
- C, U., E, B., H, B., E, E., P, H., D, S., C, T., J, W., & S, B. (2005). Safety review of kava (Piper methysticum) by the Natural Standard Research Collaboration. Expert Opinion on Drug Safety, 4(4), 779–794. https://doi.org/10.1517/14740338.4.4.779
- S, L. (2004). Clinical efficacy of kava extract WS 1490 in sleep disturbances associated with anxiety disorders. Results of a multicenter, randomized, placebo-controlled, double-blind clinical trial. Journal of Affective Disorders, 78(2), 101–110. https://doi.org/10.1016/S0165-0327(02)00238-0
- MI, F.-S.-M., R, M.-F., L, P.-S., P, S.-G., C, C.-C., & G, F.-M. (2010). Effectiveness of Valerian on insomnia: a meta-analysis of randomized placebo-controlled trials. Sleep Medicine, 11(6), 505–511. https://doi.org/10.1016/J.SLEEP.2009.12.009
- P, L., S, S., J, L., AB, C., RJ, B., W, D., CD, W., KY, C., & FS, C. (2014). Temperature-acclimated brown adipose tissue modulates insulin sensitivity in humans. Diabetes, 63(11), 3686–3698. https://doi.org/10.2337/DB14-0513
- S, T., L, L., D, A., T, Y., & E, M. (2004). Short sleep duration is associated with reduced leptin, elevated ghrelin, and increased body mass index. PLoS Medicine, 1(3), 210–217. https://doi.org/10.1371/JOURNAL.PMED.0010062
- B, B., IM, S., N, Ø., S, W., A, F., S, P., & R, U. (2007). The association between sleep duration, body mass index and metabolic measures in the Hordaland Health Study. Journal of Sleep Research, 16(1), 66–76. https://doi.org/10.1111/J.1365-2869.2007.00569.X
- GS, P., D, P., MG, S., CV, D., SD, Y., S, T., & MT, de M. (2011). Effects of moderate aerobic exercise training on chronic primary insomnia. Sleep Medicine, 12(10), 1018–1027. https://doi.org/10.1016/J.SLEEP.2011.02.007
- E, M., M, I., M, O., T, M., & S, M. (2011). A before and after comparison of the effects of forest walking on the sleep of a community-based sample of people with sleep complaints. BioPsychoSocial Medicine, 5. https://doi.org/10.1186/1751-0759-5-13
- KG, B., KJ, R., & PC, Z. (2013). Exercise to improve sleep in insomnia: exploration of the bidirectional effects. Journal of Clinical Sleep Medicine : JCSM : Official Publication of the American Academy of Sleep Medicine, 9(8), 819–824. https://doi.org/10.5664/JCSM.2930
- S, B., M, G., J, B., M, H., U, P., & E, H.-T. (2010). High exercise levels are related to favorable sleep patterns and psychological functioning in adolescents: a comparison of athletes and controls. The Journal of Adolescent Health : Official Publication of the Society for Adolescent Medicine, 46(2), 133–141. https://doi.org/10.1016/J.JADOHEALTH.2009.06.018
- PY, Y., KH, H., HC, C., & MY, C. (2012). Exercise training improves sleep quality in middle-aged and older adults with sleep problems: a systematic review. Journal of Physiotherapy, 58(3), 157–163. https://doi.org/10.1016/S1836-9553(12)70106-6
- Chang, A.-M., Aeschbach, D., Duffy, J. F., & Czeisler, C. A. (2015). Evening use of light-emitting eReaders negatively affects sleep, circadian timing, and next-morning alertness. Proceedings of the National Academy of Sciences, 112(4), 1232–1237. https://doi.org/10.1073/PNAS.1418490112
- Holzman, D. C. (2010). What’s in a Color? The Unique Human Health Effects of Blue Light. Environmental Health Perspectives, 118(1), A22. https://doi.org/10.1289/EHP.118-A22
- Gooley, J. J., Chamberlain, K., Smith, K. A., Khalsa, S. B. S., Rajaratnam, S. M. W., Reen, E. Van, Zeitzer, J. M., Czeisler, C. A., & Lockley, S. W. (2011). Exposure to Room Light before Bedtime Suppresses Melatonin Onset and Shortens Melatonin Duration in Humans. The Journal of Clinical Endocrinology and Metabolism, 96(3), E463. https://doi.org/10.1210/JC.2010-2098
- HP, L., C, R., DJ, D., & AA, B. (1996). Late-afternoon ethanol intake affects nocturnal sleep and the sleep EEG in middle-aged men. Journal of Clinical Psychopharmacology, 16(6), 428–436. https://doi.org/10.1097/00004714-199612000-00004
- DR, M., C, G., WA, M., ML, A., MS, C., LR, R., & S, T. (2014). Human longevity is associated with regular sleep patterns, maintenance of slow wave sleep, and favorable lipid profile. Frontiers in Aging Neuroscience, 6(JUN). https://doi.org/10.3389/FNAGI.2014.00134
- Mah, C. D., Mah, K. E., Kezirian, E. J., & Dement, W. C. (2011). The Effects of Sleep Extension on the Athletic Performance of Collegiate Basketball Players. Sleep, 34(7), 943. https://doi.org/10.5665/SLEEP.1132
- J, R., G, M., & C, T. (1988). A longitudinal study of depressed mood and sleep disturbances in elderly adults. Journal of Gerontology, 43(2). https://doi.org/10.1093/GERONJ/43.2.P45
- K, A., VL, R., O, L., EJ, R., DJ, S., & M, K. (2012). Diurnal rhythms in blood cell populations and the effect of acute sleep deprivation in healthy young men. Sleep, 35(7), 933–940. https://doi.org/10.5665/SLEEP.1954
- Brondel, L., Romer, M. A., Nougues, P. M., Touyarou, P., & Davenne, D. (2010). Acute partial sleep deprivation increases food intake in healthy men. The American Journal of Clinical Nutrition, 91(6), 1550–1559. https://doi.org/10.3945/AJCN.2009.28523
- U, W., S, G., H, H., R, V., & J, B. (2004). Sleep inspires insight. Nature, 427(6972), 352–355. https://doi.org/10.1038/NATURE02223
- Hershner, S. D., & Chervin, R. D. (2014). Causes and consequences of sleepiness among college students. Nature and Science of Sleep, 6, 73. https://doi.org/10.2147/NSS.S62907
- SR, P., X, Z., A, S.-I., R, M., NS, J., R, T., & S, R. (2009). Sleep duration and biomarkers of inflammation. Sleep, 32(2), 200–204. https://doi.org/10.1093/SLEEP/32.2.200
- B, R., & J, B. (2013). About sleep’s role in memory. Physiological Reviews, 93(2), 681–766. https://doi.org/10.1152/PHYSREV.00032.2012
- R, L., & E, V. C. (2011). Effect of 1 week of sleep restriction on testosterone levels in young healthy men. JAMA, 305(21), 2173–2174. https://doi.org/10.1001/JAMA.2011.710
- AV, N., JM, K., J, I., DA, S., & PD, P. (2010). Insufficient sleep undermines dietary efforts to reduce adiposity. Annals of Internal Medicine, 153(7), 435–441. https://doi.org/10.7326/0003-4819-153-7-201010050-00006
- DF, K., RD, L., & LE, K. (2012). Hypnotics’ association with mortality or cancer: a matched cohort study. BMJ Open, 2(1). https://doi.org/10.1136/BMJOPEN-2012-000850
- Florendo L Joya, Daniel F Kripke, Richard T Loving, Arthur Dawson, & Lawrence E Kline. (n.d.). Meta-analyses of hypnotics and infections: eszopiclone, ramelteon, zaleplon, and zolpidem - PubMed. Retrieved August 10, 2021, from https://pubmed.ncbi.nlm.nih.gov/19968019/
- LC, T., BM, T., G, C., MC, C., & DS, C. (2000). Central nervous system side effects associated with zolpidem treatment. Clinical Neuropharmacology, 23(1), 54–58. https://doi.org/10.1097/00002826-200001000-00011
- Kripke, D. F. (2007). Greater incidence of depression with hypnotic use than with placebo. BMC Psychiatry 2007 7:1, 7(1), 1–5. https://doi.org/10.1186/1471-244X-7-42