Most of us have heard that a warm cup of milk before bedtime can help you to feel sleepy, and even though we may not know exactly why, it has been one of the oldest home remedies for insomnia. In fact, there has been no medical basis to support the theory of warm (or cold) milk inducing sleep. It may be that it has been part of your routine since childhood and provides comfort. There’s nothing wrong with milk before bedtime though, so if it works for you then go for it.

The belief has been that tryptophan found in certain foods (like the milk) can help promote sleepiness. You know, the old urban legend of the Thanksgiving turkey putting everyone to sleep. The question is, “Does it really work?”

Actually, the amount of tryptophan found in foods is probably not enough to induce sleep. Okay, maybe it would be better said that the amount of food that you would have to eat in order to get enough of the enzyme is way too much. The only way to get enough tryptophan to the brain to aid sleep would be through a supplement.

Tryptophan is an amino acid found in proteins – foods like dairy, bananas, soy foods, and turkey. In order to induce sleepiness enough tryptophan needs to get to the brain, which is a difficult task, because it has to get past other blocking amino acids to succeed. Without going into a long explanation about brain function and blood chemistry, which is way above my head anyway, it boils down to eating a combination of protein-rich foods and complex carbohydrates.

Following are some ideas for a small pre-bedtime snack, starting with my favorite:

Slice of whole grain bread/toast topped with peanut butter and sliced bananas, washed down with a glass of milk. Sometimes I trade the bananas for a little honey.

Whole-grain cereal, with or without bananas, and milk.

A Small slice of apple or pumpkin pie and a cup of chamomile tea.

Oatmeal-raisin cookie and milk or herbal tea (non-caffeine).

Peanut butter sandwich.

A cup of yogurt with a little cereal or granola on top.

A couple slices of chicken or turkey on a piece of whole-grain bread.

Tuna or egg salad on whole-grain bread with sesame seeds.

A handful of pretzels and milk (hey, don’t knock it till you’ve tried it)

Oatmeal with bananas or strawberries.

You get the idea, right? Choose what you like as long as you keep it light, stick with these kinds of foods and stay away from alcohol, caffeine and anything spicy.

The average person will usually sleep at night, when it is dark outside, and awake in the morning, when it is light outside (that is unless you work the night shift).

This “normal” sleep pattern is due to our circadian rhythm, which is a chemical/physiological cycle that occurs in living beings every day. It is basically a 24-hour cycle, which affects our internal processes like body temperature, sleep, alertness, hormones and digestive functions.

The circadian rhythms may be thrown off by outside factors such as travel, shift-work and sleeplessness. Jet lag is a common example of a disruption in the circadian rhythm.

Melatonin to the rescue! Melatonin is a natural hormone produced by the pineal gland, and it helps to regulate many hormones in the body. It has been touted as a powerful antioxidant, however its most notable function is controlling the body’s circadian rhythm, helping us fall asleep faster.

You can find Melatonin in most grocery and health food stores in the United States. It is inexpensive to buy and the dosages vary from 300 mcg to 5 mg. At this time there is no recommended dosage, so you need to use some common sense when trying something for the first time. Most people are advised to start out slow with one tablet at the lowest dosage, and see how that works. It is usually best to take it 30 minutes to one hour before bedtime, but depending on how quickly it works, you may want to make adjustments.

You may not need to take Melatonin for a long time either – give it a rest when you establish a good sleep pattern, so you don’t risk diminishing its effects.

Side effects in people taking no other medications are minimal. There have been some reports of dizziness, headaches, vivid dreams, irritability and stomach cramps in those taking higher doses.

If you are taking any kind of regular medication, you should ask your doctor before taking Melatonin, as it may interfere or interact with drugs such as anti-depressants, blood thinners, blood pressure medications and anti-inflammatory medications (just to name a few).

Also, if you suffer from chronic insomnia, Melatonin is not the solution – you should see your doctor for treatment.

Sleep is sleep, correct? Not really. There is good sleep – and well, the other kind. Restorative sleep is a term for the good kind, where you have spent enough time in each stage of sleep to feel good and refreshed in the morning. By the way, there are five stages of sleep, each lasting approximately 90 minutes.

Sleep – or the lack of it – affects many areas of our well-being. A good sleep helps the brain with memory and learning functions, as well as your mood and behavior. Waking up grouchy is probably the result of non-restorative sleep. Inadequate sleep can impair the nervous system and weaken the body’s immune systems.

There may be a number of reasons why a person is not getting adequate sleep, some physical, some psychological or emotional. Physical pain, illness, sleep apnea, restless leg syndrome are just a few of the physical factors. Many times we cannot go to sleep fast because of stress or anxiety and end up lying awake worrying all night. Depression is also a known cause of insomnia.

Aside from affecting your productivity at work, sleep deprivation can have serious health consequences. If this is an issue for you, Stop, Do Not Pass Go, Do Not Collect $200! Call your doctor immediately. Even if you have a good idea what is causing your sleep problems, you can help your doctor out by keeping track of your daily routine – this could help to further pinpoint any other possible causes.

Start keeping track (in a notepad or journal) of each day’s events, stress levels, any medications taken, food, drinks and physical activity. Note whether or not you slept well that night. Before long, your sleep diary may reveal a trend.

The busy lives we lead today can make it difficult to set a regular sleep schedule. It is very important though, especially for those of us having difficulty sleeping, to try to go to bed and wake up at the same time everyday.

Following a regular schedule will train your body to expect sleep at the same time every day.  Developing a ritual to help you wind-down at the end of the day will further prepare your body for a sound sleep.

We’ve put together a list of “do’s” and “don’ts” to guide you in setting up your pre-bedtime routine:

Do’s

Do something relaxing before bed. Turn off the television and spend some quiet time by listening to soft music or reading a book.

Having a cup of herbal tea or warm milk may help you to relax. If you like a snack before bed, keep it light and sleep inducing. We all know that turkey contains tryptophan, which helps you relax, so having a slice of turkey is certainly a good choice. Other good choices include cheese, whole grain toast, peanut butter, a bowl of whole grain cereal, oatmeal, and a banana.

If you are the type of person who lays in bed thinking about unfinished business, or stressing over things you need to do, try making a ‘to-do’ list before going to bed in order to help you mentally dismiss your worries for the evening so you can go to sleep fast.

Try to go to bed at the same time every day.

Don’ts

This should be obvious, but don’t eat or drink anything containing caffeine, such as coffee, tea, soda or chocolate.

Don’t eat a large meal before bed. Your body will not have the proper time to digest and you may end up with a case of heartburn.

Don’t drink a lot of water or other liquids before bed, as this will cause you to interrupt your sleep to make a bathroom trip during the night.

Don’t take medications right before bed that will hinder your ability to sleep. Over the counter cold and sinus medications can have this affect. Check any prescriptions you are taking and try to adjust the times that you take any medications that fit into this category.

Avoid smoking cigarettes, cigars or anything else containing nicotine, which is a stimulant.

Don’t read or watch television in bed – use the bed only for sleeping (and intimate activity).

Finally, if you are tired, go to bed. Staying up longer can make you over-exhausted and jumpy, which (believe it or not) can make it difficult for you to relax and fall asleep when you finally do go to bed.  If you find that you cannot fall asleep within 20 or 30 minutes after going to bed, or you are not drowsy, get out of bed and read something boring, or listen to something relaxing until you begin to feel sleepy – then return to bed.

Do you have trouble falling asleep or staying asleep? You are not alone – there are millions and millions of people, children to adults, who experience some sort of tossing and turning throughout the night, occasional sleeplessness or insomnia. The good news is you are here -welcome!

Here you will find many tips to help you get to sleep fast and sleep better. You may find that your daytime routine and habits are contributing to your sleep problems after reading our Waking Hours section – modifying a few behaviors may do the trick.

Learn ways to improve your sleeping environment that will create a relaxing atmosphere that encourages a restorative sleep. Did you know that following a good routine before bed will train your body to know that it is time to sleep? There are lots of good suggestions in that section, along with things you should avoid if you want to go to sleep fast.

If your sleep problems start after you have already gone to sleep – waking up a few hours after you have gone to bed, for instance.  Try our helpful tips and tricks for getting back to sleep quickly.

Insomnia can be very frustrating! We hope that the resources here will help to alleviate your symptoms and maybe even uncover the underlying cause of the problem.