Improving Sleep
Improving sleep does not necessarily mean trying harder to sleep. Often the most useful steps involve strengthening the body's natural sleep rhythms, reducing habits that interfere with sleep, and worrying less about occasional poor nights.
Regular wake times, daytime activity, morning light, limiting late caffeine and alcohol, and creating a cool, dark sleeping environment can all help. For persistent insomnia, however, good sleep habits alone may not be enough.
Don't Fight With Sleep
Cognitive Behavioral Therapy for Insomnia (CBT-I) is a structured treatment that helps people change the behaviors and thought patterns that can keep insomnia going.
For example, CBT-I teaches people to strengthen the connection between bed and sleep. That may mean getting out of bed when unable to sleep, doing something quiet, and returning when sleepy.
It also addresses the anxiety that can develop around thoughts such as “I have to get eight hours tonight.”
What About Sleeping Pills?
Medication can also have a role in treating insomnia. Which medication is appropriate—and whether it is used briefly or longer term—depends on the individual, other medications, age, medical conditions, and the nature of the sleep problem.
One commonly prescribed medication is trazodone, an antidepressant that is frequently used off-label in lower doses for sleep. Some people use it long term under a doctor's supervision. Possible side effects include morning grogginess, dizziness, and a drop in blood pressure when standing, which can be particularly important for older adults.
Creatine and Too Little Sleep
Creatine is one of the most extensively studied dietary supplements, best known for improving strength and exercise performance. Researchers are increasingly interested in its effects on the brain as well.
Some studies suggest creatine may help preserve aspects of memory and cognitive performance during sleep deprivation. That does not mean creatine treats insomnia or can substitute for adequate sleep.
The research is interesting because it adds to growing evidence that creatine may have benefits beyond muscle, including possible effects on brain function.
Learn More
Cognitive Behavioral Therapy for Insomnia — Sleep Foundation
A practical explanation of CBT-I, including how changing sleep habits and thoughts about sleep can help people with chronic insomnia.
Healthy Sleep Habits — American Academy of Sleep Medicine
Practical suggestions for improving sleep, including consistent sleep schedules, exercise, light exposure, caffeine, alcohol, and creating a good environment for sleep.
Single-Dose Creatine and Sleep Deprivation — Scientific Reports
In a small randomized study, researchers found that a single high dose of creatine reduced some of the decline in memory and cognitive performance caused by sleep deprivation. A later study using a lower dose also found benefits. The research is intriguing, although it does not show that creatine can replace adequate sleep.
Video
How To Improve Your Sleep | Matthew Walker - 8 Minutes
Matthew Walker discusses practical ways to improve sleep, including sleep schedules, light, temperature, caffeine, alcohol, and other habits that influence sleep quality.