I love late night TV. Give me Lettermen, Leno, Conan, Stewart or whoever has the best lineup, and I’m a happy man. Like many of my patients, I’ve used late night TV as a way to relax, have a laugh and unwind after a long day.

Then I noticed something that wasn’t so funny. By staying up later each night I was doing myself more harm than good! I could easily tell because every afternoon around 3 P.M., I felt exhausted. I know that caffeine or a sugary snack would help me snap out of it, but I also know it’s not a healthy solution. Figuring out how to get more sleep was all it took to fix the problem, and it can do the same for you.

Is Insomnia Making You Sleepwalk Through Your Days?

The first thing I ask my patients when they complain about being tired most of the day is what their sleeping habits are. For most adults, it is essential to sleep for seven to eight hours every night. Some people need even more. There are a variety of reasons why adequate sleep is so important:

1. It regulates mood. We all know how easy it is to snap at our spouse, kids or co-workers when we’re feeling tired. If you get plenty of sleep you’ll find it easier to keep your emotions on an even keel.
2. It may help you lose weight. While you’re sleeping, the body is busy performing functions that are crucial to good health, like regulating certain hormones. Sufficient levels of the hormones leptin and ghrelin keep your appetite in check, regulate fat storage and send signals to your brain when your stomach is full.
3. It helps you stay alert all day. It’s true that people experience the 3 pm slump for different reasons, but getting enough sleep will stave off the dips in energy that make it difficult to focus on work or fully engage in activities you enjoy.

Be Careful of the Prescription Demon!

When discussing sleep with a patient, the question of prescription sleep aids inevitably comes up. Unfortunately, in the last decade, the medical community has been dealing with an epidemic of sleep-deprived patients and the usage of prescription sleep aids. The consensus with many people is why go to the trouble of making lifestyle changes when swallowing a pill can do the job for you?

Drugs might provide a quick fix, but there are reasons to be cautious. Last March, the FDA issued a warning concerning sleep aids classified as “sedatives/hypnotics” (this covers most commonly prescribed sleep aids). These drugs can cause severe allergic reactions and complex nighttime behavior that goes beyond sleepwalking. Some people taking these drugs have cooked meals and made phone calls with absolutely no recollection of the activity! If you are considering a prescription sleep aid, it is important to take these possible side effects into account.

Eight Proven Ways to End Your Insomnia!

My research has revealed a few proven ways you can start sleeping better tonight — and they’re all completely natural and easy to follow! Here are some simple lifestyle changes and a few great herbal suggestions to help you have a more productive and energetic day:

1. Don’t drink caffeine after 3 pm.
2. Keep alcohol consumption to 1 or 2 drinks with dinner, or eliminate it altogether.
3. Turn off the TV and the computer at least an hour before bed so your brain has time to wind down free of stimuli. Instead, do a calming activity like reading, meditating or taking a bath.
4. Try some of these very effective and powerful herbs that have been proven to help overcome sleep deprivation: Valerian root, Magnolia officinalis, Passionflower and Theanine!
5. Don’t eat dinner too late, especially if you’re prone to digestive problems that keep you up at night.
6. Leave your worries outside the bedroom by making a to-do list for the next day or writing down your concerns.
7. Go to sleep and wake up at the same time, even on weekends, so your body gets used to a regular sleeping pattern.
8. Make sure that your pillow and mattress are comfortable.

If you or someone close to you is having trouble getting a good night sleep I highly recommend you try some of these sleep aids. And if you find that prescription drugs are having an addictive result on someone you know, please reach out to a doctor, counselor, or family member. I hope that many of the suggestions I’ve mentioned above help to give you a good night’s sleep and lead to a healthier you!

Sincerely yours,

Mark Rosenberg, M.D.

[Ed. Note: Mark Rosenberg, M.D. is director of the "Institute for Anti-Aging" in South Florida. He is a highly sought-after speaker for lectures on topics such as integrative cancer therapy and anti-aging medicine. Dr. Rosenberg is avidly involved in supplement research and is nutritional consultant for Vitalmax Vitamins.]

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