Insomnia cure

The parties, the to-do’s…a lot of things can disrupt your sleep cycle. Happily, these science-backed strategies work fast to get you snoozing soundly!

Tired but wired? Picture a pup

When you’re frazzled during the day, your risk of restless sleep triples. The good news: Australian researchers say relaxing in bed and visualizing a cute puppy or kitten will help you drift off 55% faster—plus improve your overall sleep quality by 62%! How? Visualizing something adorable kick-starts your brain’s production of calming, sleepinducing theta waves. Sweet!

Up at 3 AM? Power down earlier

It’s tempting to scroll through photos on Facebook before bed, but Japanese research links late-night screen time with middle-of-the-night wake-ups. That’s because light emitted from gadgets tamps down the production of the sleepdeepening hormone melatonin. Simply turning off electronics 60 minutes before bed cuts wake-ups by 62%!

Wide-eyed before dawn? Snack on citrus

When life gets hectic, your hardworking adrenal glands can overreact, leading to a 45% surge in their am production of stress hormones, according to researchers in the International Journal of Sports Medicine. To add 35 blissful minutes to your slumber, simply snack daily on vitamin C-rich foods such as citrus or bell peppers, which calm the adrenals.

Achy, wakey? Try this

Lack of UV light plus seasonal stress tamps down the production of painkilling endorphins. Nature’s Rx: 5-HTP (5-hydroxytryptophan). Taking 100 mg. nightly revs the production of endorphins and sleep-inducing melatonin, cutting your risk of achiness and insomnia by 65%! Try: Now Foods 5-HTP (iherb.com). Note: Check with your doctor before taking supplements. —Brenda Kearns