Sleep: What Really Works?

When it comes to getting a solid dose of shut-eye, advice abounds—and there's a good chance you've heard it all. Count backward. Drink a glass of warm milk. Take a bath. The list goes on and on. Is there really any science behind these remedies, or are they just old wives' tales? The answers may surprise you.

According to experts, it's important to talk to a doctor—preferably a sleep specialist—if your insomnia occurs more than once or twice a week for several weeks. But if your sleeplessness only occurs from time to time, you may benefit from some of the advice you've been hearing about all your life.

Warm milk, for example, may be just what the doctor ordered, as it has been shown to help some people suffering from insomnia. Researchers believe the milk may promote relaxation, which, in turn, helps to encourage sleep. Along these lines, counting backward may work, too. "What you're doing is fixating on counting, which help you relax rather than stress out about the fact that you can't sleep," explains Clete Kushida, M.D., Ph.D, director of the Stanford University Center for Human Sleep Research.

Although there's no scientific proof that a warm bath will help you fall asleep, some researchers speculate that it might. "Your body temperature naturally drops when you fall asleep, so the lowering of it after a bath may prepare the body for sleep," claims Carl E. Hunt, M.D., director of the National Center on Sleep Disorders Research.

What about alcohol? "Although alcohol has a sedative effect and might help you fall asleep more quickly, it's actually counterproductive," says Hunt, as it can disrupt the quality of your sleep. In addition, if you drink alcohol before bedtime, you'll be more likely to wake up before you're fully rested.

Hunt offers the following tips for developing healthy sleep habits:

• Wake up at the same time every day.
• Limit your caffeine and nicotine intake, and discontinue caffeine use four to six hours before bedtime.
• Avoid heavy meals close to bedtime.
• Exercise regularly but avoid vigorous activity three to four hours before sleeping.
• Minimize noise and light, and don't let the bedroom become too hot or too cold while you're sleeping. Your personal comfort is the best gauge for room temperature.
• Move the alarm clock away from the bed, especially if it's a source of distraction.

If these techniques don't work, however, experts say it's time to consult your doctor, as chronic sleeplessness can have serious health ramifications.