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These sleep experts have done the research, they’ve heard the up-all-week horror stories (as well as the surprise successes) -- so, we asked, what works for them? The sleep secret: "I like to take a lunchtime nap to make up for those unavoidable late nights. Sleep disappointment: "Although I counsel those who struggle with sleep to exercise in the morning, that doesn't work for me. Sleep disappointment: "I've heard other physicians recommend valerian-root tea as a natural sleep aid, and there some small studies that show it makes some patients drowsy.
Sleep disappointment: "I think the 'no reading in bed' rule makes sense for chronic insomniacs, but I find reading relaxing. The sleep secret: "In Europe, where I live, it's not at all strange for couples to have their own blankets in bed. Sleep disappointment: "I've tried melatonin for jet lag, and while it did make me drowsy and cause me to sleep later, it wasn't a restful sleep, and I didn't feel refreshed in the morning.
The sleep secret: "I used to have a really hard time falling asleep, but I've since learned that spending time awake trains us that the bed is a place for worry and rumination. As a reminder, always consult your doctor for medical advice and treatment before starting any program.
A stuffy nose keeps sleep at bay, but so does pseudoephedrine, the main ingredient in many OTC decongestants (it's been known to cause insomnia). Christopher Winter, medical director of the Martha Jefferson Hospital Sleep Medicine Center in Charlottesville, Virginia. As a sleep consultant for a number of sports teams, I often travel on weekends, but I need to see patients early Monday morning.


I used to keep a worry journal in which I would jot down all the things on my mind along with a solution, even if it was just, 'Think about this tomorrow.' That can be effective, but I needed another trick.
I avoid bright light two to three hours before bedtime, so if I'm reading, I use just enough light to see the words on the page.
On one long transatlantic flight, my colleagues insisted that I take a sleeping pill 'to take the edge off.' For 18 hours, I sat wide awake, watching everyone snooze.
Counting backwards from 300 by threes is my take on counting sheep, which research has shown is too easy to be effective. There's plenty of anecdotal evidence that white noise can be soothing because it blocks out sudden variations in sound—like a barking dog, or a car alarm—that can lighten our sleep or wake us.
We know from talking to couples for our book that using one blanket for two people is not conducive to good sleep. So now whenever I hear that voice that says, 'This sleep thing is not happening'—which could take 10 minutes or 40 -- I go read or write in a darkened room for at least 30 to 60 minutes. It forces me to focus enough to blocks out stressors, but at the same time, it's really boring and puts me right to sleep. We know from the literature that light activates the suprachiasmatic nucleus, which is a group of nerve cells in the brain that controls the timing of the sleep-wake cycle and coordinates with our circadian rhythms. It also creates ventilation, and we know that people tend to sleep best in cooler temperatures -- try keeping the room at a temp that you would describe as a little chilly when you're not covered up. Not only does it make you more aware of your partner's movements, but it can also amplify the heat—and it can cause arguments when the blanket isn't evenly spread over both people.
The idea is that you're creating a habit that the body then wants to stick to, so it tells you that it's tired at the chosen time.


I follow the same routine: dim the lights, turn on a sound machine, and recline in my chair 180 degrees.
For patients who have a hard time waking up and who don't have access to sunshine every morning, we recommend a light box that has more than 10,000 lux, and tell them to keep it about 18 inches from their eyes. In my case, my partner and I will spend time together talking or cuddling before sleep, but after about 10 or 15 minutes, she turns over, and I turn over, and we each draw up our own separate covers. In the clinic, this is called stimulus-control therapy, and 20 years of data shows that it can be more effective at treating insomnia than sleeping pills. Many studies have shown that this kind of repetition is self-reinforcing, including one from last year of over 650 retirees that found that going to bed and waking at the same time helped people fall asleep faster and wake up feeling more refreshed.
The problem is that it's much slower to take effect than a pill, and it also has a side effect: you'll probably be tired for the first couple of days.
This is why so many people give up and take naps, or sleep in, or refuse to get out of bed at night, and then they're back at square one. I have a Zeo sleep management device--a Jawbone UP does this, too -- that shows me how much time I spent in light and deep stages of sleep.



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