Exposure to light helps the body tell when to sleep and when to wake up. Chamomile is a popular herbal sleep aid that has been used for centuries. Your body does it at night when the light is low. Melatonin, light exposure, meditation and relaxation, and yoga appear to be helpful for some people.
Melatonin supplements may improve sleep quality and morning alertness in older adults with sleep disorders. No, not alcohol, which can interfere with sleep.
How can I improve my sleep naturally?
While chamomile is used in many teas that are marketed as inducing sleep, there is scant evidence for this popular sleep aid. A study in the British Medical Journal linked several hypnotic sleep aids, including zolpidem (Ambien) and temazepam (Restoril), to a possible increased risk of death (although it could not confirm how high the risk is associated with these drugs). For a study published in Sleep, researchers reported that hypnosis increased the amount and duration of slow-wave sleep, which suggests that it triggered deeper sleep (it’s worth noting that the study only included 27 people). Menopausal women who have hot flashes should keep the room as cool as possible and wear cotton or breathable fabrics to bed.