However, SalasвЂ™s research as a Johns Hopkins sleep expert has found thatДoctors often get little training on sleep problems during medical school. If youвЂ™re struggling with lack of sleep, talk to your health care provider. Year later, they were still sleeping well-without drugs. Insomnia fall asleep faster and stay asleep with fewer interruptions. Was more effective than prescription sleeping pills at helping people with Loss and wearing a pressurized mask for better breathing, can reverseДЇor insomnia retrains your body and mind for deep sleep. I snore loudly or gasp for breath at night?вЂќ Treatments, including weight Seem to choke at night as tissue in your throat blocks your airways,Д¬ausing you to momentarily stop breathing. You may have sleep apnea if you snore loudly and gasp or Heartburn, talk with your doctor about reflux treatments that can ease The light from your phone, computer or television throws off yourДЄnd obstructive sleep apnea can rob you of quality sleep. No electronics at least 30 minutes before bed:Дarkness in the evening helps our brains prepare for sleep.Reminders of all the things they need to do,вЂќ Salas says. вЂњSome people have a desk in their bedroom with bills on it and constant Avoid stressful activities, like working or Salas suggests these steps for natural, high-quality sleep: Instead, try upgrading your sleep habits. One in five older adults turn to drugstore sleep remedies, which oftenД¬ontain antihistamines that can cause dangerous daytime drowsiness (and can Memory, concentration and even physical coordination. It reduces the amount of time you spend in deeper sleep stages that affect A recent review confirms thatДЄn alcoholic drink before bed can help you fall asleep faster. In a 2013 study, researchers learned that consuming 400 mg of caffeine (the amount in two to three cups of coffee or one 20-ounce coffee drink) six hours before bed cut total sleeping time by more than an hour.ДЄn estimated 10 percent of older adults use alcohol to overcome insomnia. Caffeine too late in the day can cause lighter, more disturbed sleep-or keep you from sleeping at all, researchers have found. It takes nearly six hours for half of the caffeine from your favorite coffee, tea or cola to exit the body. ItвЂ™s one way to train your mind to associate your bed with sleeping instead of struggling, research has shown. Go read a book or listen to relaxing music until you feel sleepy, then return to your bed. But if youвЂ™re still tossing and turning after 20 to 30 minutes, get up. If youвЂ™re dropping off within five minutes or find yourself falling asleep during the day, youвЂ™re likely not getting enough sleep. ItвЂ™s normal to take 10 to 20 minutes to fall asleep after lights-out. Here are proven solutions that can put you on the right path to better sleep. Yet research suggests that many of us are still taking wrong turns that keep us from getting the sleep we need and deserve. In fact, missing out on your fair share of high-quality sleep can boost your risk for depression, becoming overweight or obese, type 2 diabetes, high blood pressure, heart disease, and memory and concentration problems-and can even make you look older. вЂњBut our need for sleep is still there,вЂќ Salas says.

вЂњHumans are essentially the only mammals that willingly deprive themselves of sleep,вЂќ says Johns Hopkins sleep expert Rachel Salas, M.D.ДЄnd plenty more people wake up feeling tired, thanks to insomnia or more subtle sleep disturbances caused by problems like nighttime reflux and sleep apnea.

Rachel campos sleep expert