– Darkness and quiet:
– Blocking out light with a sleep mask may aid sleep.
– Dim or dark surroundings with a peaceful, quiet sound level are conducive to sleep.
– Retiring to a bedroom, drawing the curtains to block out daylight and closing the door are common methods of achieving this.
– On an airplane, masks and earplugs are used for sleeping.
– Airlines commonly issue masks and earplugs to passengers for better sleep.
– Activities:
– Guided imagery, like counting sheep, can relax and encourage sleep.
– Counting sheep may induce boredom, occupying the mind with a simple, repetitive, and rhythmic task.
– Counting sheep may simulate REM sleep, tiring the eyes.
– Counting sheep is considered an inferior means of inducing sleep.
– Meditation through guided imagery can help induce sleep.
– Sleeping pills:
– Hypnotics, or sleeping pills, may be prescribed but have poor long-term efficacy and adverse effects.
– Benzodiazepines like temazepam or newer Z-medicines like zopiclone are preferred choices.
– Barbiturates may be prescribed in isolated cases.
– Nonprescription medications like tryptophan, 5-HTP, melatonin, and valerian can promote sleep.
– Warm baths or showers before bedtime can improve sleep efficiency and quality.
– Food and drink:
– Certain foods like turkey and bananas are believed to assist sleep due to tryptophan content.
– Warm milk or milk-based drinks are traditionally used for sleep induction.
– Hot chocolate contains stimulants like caffeine and theobromine.
– A pinch of turmeric powder with warm milk can reduce stress and induce sleep.
– Adding honey and/or vanilla can improve the flavor of warm milk.
– Alcohol:
– Alcohol acts as a sedative and can induce sleep initially.
– After the alcohol blood level subsides, a rebound effect occurs, making the person more alert.
– Continued alcohol consumption may promote REM sleep and vivid nightmares.
– Alcohol use and sleep are linked, affecting the quality of sleep.
– Nightcap is a traditional method for inducing sleep but can lead to disrupted sleep patterns.
This article needs more reliable medical references for verification or relies too heavily on primary sources. (January 2023) |  |
Sleep induction is the deliberate effort to bring on sleep by various techniques or medicinal means, is practiced to lengthen periods of sleep, increase the effectiveness of sleep, and to reduce or prevent insomnia.