Improve Your Sleep

Can’t fall asleep? Or have trouble sleeping through the night? Here’s what you can do to fix your sleep problems

- Emily A. Kane, ND, LAc

Q My sleep isn’t regular. I’m concerned this will have long-term health consequences. What can I do to help without drugs?

—Georgiana N., Springfield, Mass.

a: A good night’s sleep will fix a lot of what seems wrong at the end of the day. There are two basic patterns of poor sleep, and both can occur together.

When You Can’t Fall Asleep

First, there’s difficulty getting to sleep (sleep onset), which may be caused by anything from racing thoughts to chronic pain to overuse of stimulants such as caffeine. Our overuse of artificial lighting, however, may be the biggest culprit.

Melatonin is a calming substance produced by the body when light stops hitting the retinae. When the sun goes down, melatonin production is supposed to kick in. But when we flip on artificial lights, this inhibits our natural production of calming melatonin.

It’s no wonder, then, that supplemental melatonin often works very well for people who have trouble getting to sleep. I recommend starting small, with doses of 1–2 mg taken in the late afternoon or early evening. But up to 10 mg is fine, and won’t suppress your natural melatonin production. Also avoid caffeine and chocolate too close to bedtime—your body doesn’t need the extra stimulation.