February 5, 2015 3 simple ways to get more restful sleep Even people without insomnia can have trouble getting a good night's rest. Many things can interfere with restorative sleep - crazy work schedules, anxiety, trouble putting down the smartphone, even what you eat and drink. Get your copy of Improving Sleep When you wake up in the morning, are you refreshed and ready to go, or groggy and grumpy? For many people, the second scenario is all too common. This report describes the latest in sleep research, including information about the numerous health conditions and medications that can interfere with normal sleep, as well as prescription and over-the-counter medications used to treat sleep disorders. Most importantly, you’ll learn what you can do to get the sleep you need for optimal health, safety, and well-being. The following three simple steps can help you sleep better. Cut down on caffeine Caffeine drinkers may find it harder to fall asleep than people who don't drink caffeine. Once they drift off, their sleep is shorter and lighter. For some, a single cup of coffee in the morning means a sleepless night. That may be because caffeine blocks the effects of adenosine, a neurotransmitter thought to promote sleep. Caffeine can also interrupt sleep by increasing the need to urinate during the night. People who suffer from insomnia should avoid caffeine as much as possible, since its effects can endure for many hours. Because caffeine withdrawal can cause headaches, irritability, and extreme fatigue, it may be easier to cut back gradually rather than go cold turkey. Those who can't or don't want to give up caffeine should avoid it after 2 p.m., or noon if they are especially caffeine-sensitive. Stop smoking or chewing tobacco Nicotine is a central nervous system stimulant that can cause insomnia. This potent drug makes it harder to fall asleep because it speeds your heart rate, raises blood pressure, and stimulates fast brain wave activity that indicates wakefulness. In people addicted to nicotine, a few hours without it is enough to induce withdrawal symptoms; the craving can even wake a smoker at night. People who kick the habit fall asleep more quickly and wake less often during the night. Sleep disturbance and daytime fatigue may occur during the initial withdrawal from nicotine, but even during this period, many former users report improvements in sleep. If you continue to use tobacco, avoid smoking or chewing it for at least one to two hours before bedtime. Limit alcohol intake Alcohol depresses the nervous system, so a nightcap may seem to help some people fall asleep. However, alcohol suppresses REM sleep, and the soporific effects disappear after a few hours. Drinkers have frequent awakenings and sometimes frightening dreams. Alcohol may be responsible for up to 10% of chronic insomnia cases. Also, alcohol can worsen snoring and other sleep breathing problems, sometimes to a dangerous extent. Even one drink can make a sleep-deprived person drowsy. In an automobile, the combination significantly increases a person's chance of having an accident. You can also improve the amount and quality of your sleep by getting regular physical activity and creating and sticking to a regular sleep schedule and routine. For more details on developing strategies to improve your sleep, buy Improving Sleep: A guide to a good night's rest, a Special Health Report from Harvard Medical School. Share this story: News and Views from the Harvard Health Blog Cocoa: a sweet treat for the brain? Here’s a tempting reason to give someone chocolate on Valentine’s Day: certain compounds in chocolate, called cocoa flavanols, have recently been linked with improved thinking skills. Can you find a good night's sleep at the drugstore? Almost everyone suffers from trouble sleeping at one time or another. Insomnia - the inability to sleep - isn't a single disorder itself, but rather a general symptom like fever or pain. People with insomnia may be plagued by trouble falling asleep, unwelcome awakenings during the night, and fitful sleep. They may experience daytime drowsiness, yet still be unable to nap, and are often anxious and irritable or forgetful and unable to concentrate. Nearly half of insomnia stems from underlying psychological or emotional issues. Stressful events, mild depression, or an anxiety disorder can keep people awake at night. When the underlying cause is properly treated, insomnia usually improves. If not, additional strategies to help promote sleep may be needed. Over-the-counter sleep aids Walk into any drugstore, and you'll find a bewildering variety of over-the-counter sleep products. And people are buying them. One small survey of people ages 60 and over found that more than a quarter had taken nonprescription sleeping aids in the preceding year - and that one in 12 did so daily. Standard nonprescription sleeping pills Despite the many brands, nearly all of them - whether a tablet, capsule, or gel cap - contains an antihistamine as their primary active ingredient. Most over-the-counter sleep aids - including Nytol, Sominex, and others - contains 25 to 50 milligrams (mg) of the antihistamine diphenhydramine. A few, such as Unisom SleepTabs, contain 25 mg of doxylamine, another antihistamine. Others - including Aspirin-Free Anacin PM and Extra Strength Tylenol PM - combine antihistamines with 500 mg of the pain reliever acetaminophen. Such antihistamines have a sedating effect and are generally safe. But they can cause nausea and, more rarely, fast or irregular heartbeat, blurred vision, or heightened sensitivity to sunlight. Complications are generally more common in children and people over age 60.  Alcohol heightens the effect of these medications, and they can also interact with some drugs. If you take nonprescription sleeping pills, be sure to ask your physician about the possibility of interactions with other medications. Sleep experts generally advise against using these medications, not only because of side effects but also because these products are often ineffective in relieving sleep problems. Furthermore, there is no information about the safety of taking such medications over the long term. To read more about ways to improve your sleep as well as the pros and cons of using prescription sleep aids, dietary supplements, herbal remedies, or mechanical devices, buyImproving Sleep - A guide to a good night's rest, a Special Health Report from Harvard Medical School. 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