Posted October 14, 2011
We are a nation plagued by sleeplessness. According to the National Institute of Health, 50 to 70 million Americans are affected by chronic sleep disorders and intermittent sleep problems that can negatively impact health, alertness and safety. Untreated sleep disorders have been linked to hypertension, heart disease, stroke, diabetes and depression, among other chronic conditions.
Skip the nightcap
Alcohol is probably the substance used most often for sleep, reports a study in Principles and Practice of Sleep Medicine. However, when you fall asleep under the influence, both the quantity and quality of your sleep are adversely affected. Even small to medium intakes of alcohol can suppress melatonin (a hormone that helps regulate sleep), interfere with restorative N-REM cycles, and prevent dreaming.
Junk the java
Caffeine enhances alertness, activates stress hormones, and elevates heart rate and blood pressure, none of which is very helpful when trying to get shut-eye. If you’re sensitive to caffeine, take note that its half-life