DEAR MAYO CLINIC: As I get older, I find I have increasing issues with sleep. I struggle to fall asleep and then stay asleep. I wake up during the night and get discouraged when I see the clock. By the time I get back to sleep, my alarm is set to wake me up. I feel groggy during the day and actively look for opportunities to nap. It would be great to wake up feeling rested and ready for the day. What can I do to improve my sleep?

ANSWER: You're not alone if you have trouble falling asleep or staying asleep. Many people struggle with sleep — and that's a problem, since sleep plays a crucial role in your health, energy levels and ability to function at your best. Most adults require seven to eight hours of sleep each night to feel well-rested and energized each day.

If restless nights have become the norm for you, or you find that your sleep is not refreshing for you, start by observing your sleep patterns. Take notes about how much you sleep each night, what factors contribute to your sleep, how rested you feel the next morning and how sleepy you feel throughout the day.

After observing your sleep patterns for at least one but preferably two weeks, try these five strategies to help improve your sleep:

1. Minimize light and sound.
These two environmental factors can affect your quality and quantity of sleep. Darkness causes your brain to release melatonin for a calming, sleepy effect. As a result, it's important to minimize your exposure to light before bedtime. Even the light from your computer, TV or other devices might make it more difficult to fall asleep. Ban these devices from your bedroom, and create a dark space using blackout shades or an eye mask. Noise also can interfere with your ability to sleep. Try using a fan or a noise machine to block out unwanted noises.

2. Get comfortable.
Adults spend about a third of their lives asleep, so it's worthwhile to invest in bedding that comforts and relaxes you. And don't forget about your pillows, too. Before climbing into bed, try lowering your thermostat a few degrees. Your core temperature drops during rest, and keeping your room chilly will aid in this natural temperature drop.

3. Keep a routine.
Just like kids, adults sleep better when they have a bedtime routine. Stick to a regular sleep schedule. Aim to go to bed and wake up at the same time, both during the week and on the weekends. Doing the same thing before bed each night can help prepare your body for rest and condition your brain for sleep. Stick to activities that promote relaxation, such as gentle stretching, writing in a journal, reading or meditation.

4. Manage stress.
How you handle stress can significantly affect your ability to fall and stay asleep. While stress isn't all bad, it can disrupt your sleep when it turns into worry or anxiety. If your busy mind keeps you up at night, try practicing stress management techniques before bed. Listening to, but not watching, sleep talk-down meditations can help clear your mind before bed. Experiment with aromatherapy, deep breathing, keeping a gratitude journal or meditation.

5. Get out of bed.
If you lie in bed stressing about your inability to sleep, get out of bed and do something that will promote relaxation. This might be reading an uninteresting book, practicing a relaxation technique or focusing on your breath. When you begin to feel sleepy, head back to bed. Avoid spending time in bed frustrated about sleep.

Make sleep a priority. Even if you're already sleeping soundly, these tips can help.

If you're still not getting enough sleep, use these additional suggestions until you get the sleep you need to feel your best each day:

• Keep a written log of your sleep schedule this week.
• Turn off your electronic devices — including your phone and TV — an hour before bed each night.
• Do some gentle stretches before bed to help you relax.

Continue making adjustments until restless nights become a thing of the past. If you struggle with sleep despite these measures, it may be time to talk with your health care team. — Dr. Rachel Ziegler, Pulmonary and Critical Care Medicine, Mayo Clinic Health System, Fairmont and Mankato, Minnesota

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Related Articles 

• Mayo Clinic Q and A: Can a supplement help you sleep? published 4/17/23
• Mayo Clinic Q and A: Teens and healthy sleep habits published 4/12/23
• Mayo Clinic Minute: What is the best sleeping position? published 3/17/23

The post Mayo Clinic Q and A: 5 ways to get better sleep appeared first on Mayo Clinic News Network.

Menopause can seem like a rollercoaster with symptoms that can make life challenging.

Could that glass of wine or cocktail be making menopausal symptoms even worse?

Yes, according to experts.

Dr. Juliana Kling with Mayo Clinic's Women's Health Center in Arizona says that alcohol use during menopause can worsen symptoms and increase a woman's risk for serious health conditions, like heart disease and osteoporosis.

Dr. Kling warns that for many women, alcohol and menopause can be a dangerous mix.

Watch: The Mayo Clinic Minute

Journalists: Broadcast-quality video (1:07) is in the downloads at the end of this post. Please courtesy: "Mayo Clinic News Network." Read the script.

Alcohol, hot flashes and night sweats

One of the biggest complaints by women during menopause are vasomotor symptoms (VMS), more commonly known as hot flashes and night sweats. About 80% of women have hot flashes, night sweats and 30% will have those symptoms severely. "A lot of women will describe it as kind of a flushing throughout their body maybe generated through their chest," says Dr. Kling. "It is associated with sweating and can be extremely disruptive during the day, but also at night when you're sleeping. Hot flashes are due to a disruption of the body's thermoregulatory zone. Dr. Kling says alcohol can exacerbate symptoms.

"A lot of women have different triggers and for some alcohol may trigger their symptoms. They may naturally avoid alcohol, because they noticed that their hot flashes and night sweats get worse."

_{Juliana Kling, M.D., Women's Health Specialist}

Sleep, alcohol and menopause

Sleep problems are also commonly associated with menopause. Dr. Kling says in some people, alcohol can make it harder to get a good night's sleep. "While many people think a glass of wine might be nice to make them sleepy, it just disrupts your quality of sleep," says Dr. Kling. "This is something to be mindful of and perhaps cut back on or eliminate your alcohol use before bedtime."

Increased health risks of alcohol use

During menopausal years, the risk of certain health conditions increases. This includes heart disease, stroke, and osteoporosis to name a few. Alcohol can also make it more challenging to maintain a healthy weight, which can also increase the risk of certain conditions. "A lot of us don't recognize the associations of alcohol and poor health outcomes like breast cancer risk and alcohol is associated with a higher risk of breast cancer." says Dr. Kling. "Also conditions like colorectal cancer increase, so you may want to consider minimizing or avoiding alcohol."

Practice moderation with alcohol during menopause

Dr. Kling recommends menopausal women limit their alcohol intake to one drink per day. Keep in mind that different types of beer, wine or liquor can have significantly different alcohol contents. "You have to measure it out to make sure it is the appropriate portion of alcohol," advises Dr. Kling.

"Now is the time to really lean into the healthy habits," says Dr. Kling. In addition to limiting or eliminating alcohol, healthy habits she recommends include regular exercise, maintaining a healthy weight, eating a balanced diet with plenty of fruits and vegetables, and not smoking. "Those healthy lifestyle habits are going to provide you the most success at helping during the menopause transition," says Dr. Kling.

Related articles

• Mayo Clinic Minute: Help with hot flashes due to menopause
• Mayo Clinic Minute: How lifestyle changes may help manage menopause symptoms
• Menopause: Ensuring a tranquil transition

The post Mayo Clinic Minute: Why alcohol and menopause can be a dangerous mix appeared first on Mayo Clinic News Network.

DEAR MAYO CLINIC: I often struggle to fall asleep at night, and then I have difficulty staying asleep. This pattern tends to occur more in the springtime. A friend suggested I try melatonin. Are there any side effects to worry about with melatonin use? Are there other things I can do to help get more rest?

ANSWER: Getting a good night's sleep is important. It can be frustrating when you struggle to fall and stay asleep.Work, household responsibilities and family commitments sometimes take priority over sleep. Factor in a partner's snoring or unexpected challenges, such as financial worries or an illness, and quality sleep might be even more elusive.

While there are many self-care things you can do to improve your sleep, over-the-counter sleep aids, including melatonin supplements, may be valuable.

Melatonin is a hormone naturally produced by your body, which plays a role in the sleep-wake cycle. Your body's melatonin levels increase as darkness approaches, peak during the night and decrease as dawn arrives. Certain things can throw off this cycle. For instance, being exposed to light when you'd normally be sleeping — like during shift work — can affect this rhythm. Chronic illnesses, increased age and medications also can decrease melatonin production.

Melatonin supplements may be helpful for people who have trouble sleeping, in part because they may increase low levels of melatonin. In these people, research suggests that melatonin supplements can:

• Reduce the time it takes to fall asleep.
• Increase total sleep time.
• Improve the quality of sleep.

One study found that a relatively low, over-the-counter dose of melatonin was enough to improve nighttime sleep without added drowsiness the next day. Some research suggests that melatonin supplements also may provide some relief from insomnia and jet lag.

Melatonin is considered fairly safe in the short term. Although some people may experience daytime sleepiness and tiredness after waking, the supplement has fewer side effects than prescription sleep drugs. Melatonin doesn't cause dependence, for example.

The most common melatonin side effects include:

• Headache
• Dizziness
• Nausea
• Daytime drowsiness

Other, less common melatonin side effects might include:

• Vivid dreams or nightmares
• Short-term feelings of depression
• Irritability
• Stomach cramps
• Diarrhea
• Constipation
• Decreased appetite
• Urinary incontinence at night
• Increased risk of falls
• Increased risk of seizures
• Confusion or disorientation
• Mood swings
• Reduced alertness

If you're considering taking a melatonin supplement, talk with your health care professional to decide what dose is right for you. This is also important since melatonin can interact with certain drugs, including those commonly used to prevent seizures and manage high blood pressure, diabetes and immunosuppressants. Your health care team may recommend adjusting your medication or supplement dosages for the best effects.

Also keep in mind that, as with any supplement, melatonin shouldn't be the first or only remedy you use to try to resolve a health concern such as insomnia. It needs to be coupled with lifestyle choices that create a solid foundation for good health, including good nutrition, daily exercise and good sleep practices.

Consider these tips that can help with your sleep habits:

• Stick to a schedule. Go to bed and get up at the same time every day, including weekends. Being consistent reinforces your body's sleep-wake cycle.
• Pay attention to what you eat and drink before bed. Don't go to bed hungry or stuffed. Avoid heavy or large meals within a few hours of bedtime. And limit the intake of nicotine, caffeine and alcohol, as the effects can interfere with sleep.
• Create a restful environment by keeping your bedroom cool, dark and quiet. Consider using room-darkening shades, earplugs, a fan, or other devices to keep your room cool, dark and quiet. Exposure to light in the evenings might make it more challenging to fall asleep.
• Additionally, limit technology use because prolonged exposure to screens can be disruptive. Instead, focus on calming activities before bedtime, such as taking a bath, meditation or journaling, which can help ease anxiety and promote better sleep.

If you are still struggling to sleep after trying melatonin or are experiencing other challenges, speak with your health care team about a sleep study. — Compiled by Mayo Clinic staff

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Related Articles 

• 5 ways to get better sleep published 3/9/23
• Mayo Clinic Minute: Are you getting enough sleep for your best heart health? published 2/20/23
• Mayo Clinic Minute: What to consider before using melatonin supplements for sleep published 2/22/22

The post Mayo Clinic Q and A: Can a supplement help you sleep? appeared first on Mayo Clinic News Network.

DEAR MAYO CLINIC: My 14-year-old daughter goes to bed each night around 10 p.m. Some nights she complains that she cannot fall asleep until hours later. Although she wakes up and says she isn't tired, she does sleep in on weekends. I'm concerned about insomnia, but I’m also worried it’s affecting her ability to concentrate in school. What advice do you have?

ANSWER: Lots of children your daughter's age have trouble falling asleep easily at night. Though one might say your daughter has bouts of insomnia, in many cases, the reason for sleep challenges can be traced back to habits a child has developed that interfere with good sleep. Less often, it may be due to a sleep disorder.

Unfortunately, many teens don’t get the sleep they need. To be well-rested and to help them stay healthy, teenagers need about eight to 10 hours of sleep each night. Healthy sleep is important for many reasons. It can fight stress, improve mood and attitude, and provide energy. When teens are well-rested, they can concentrate, learn, listen and think better than when they’re tired. That can improve school participation and performance. Healthy sleep also contributes to a healthy body, helping it run the way it should.

Sleep challenges plague many teenagers, with about 70% of high school students reporting inadequate sleep on school nights. One of the big reasons is that their body’s internal clock shifts during the teen years. In the preteen years, the hormone melatonin, which signals to the body that it’s time to sleep, is released into the bloodstream earlier in the evening. In most teens, melatonin levels don’t rise until about 10:30 or 11 p.m., so they aren’t sleepy before then. But going to bed at that time means teens should ideally sleep until about 7:30 or 8 a.m. This isn’t an option for many because of school start times.

More than others, some teens tend to show a preference for the late evening hours. They are actually most energetic, intellectually productive and creative in the late evening. It is important to recognize that this is also a normal pattern. For those with these "night owl" tendencies, however, it is especially important to provide lots of light exposure and physical activity immediately upon awakening in the morning and to have dimmer lighting around the house during the evening hours.

One of the most important things teens can do to sleep well regularly is to set a consistent wake-up time and build a sleep schedule around it. It doesn’t have to be exactly the same, but the wake-up time should be within about a two-hour window every day of the week. This allows the body’s internal clock to run smoothly and avoid the difficulty of trying to readjust and get up on Monday morning at 6 a.m. after sleeping in until noon on the weekends.

Picking a reasonable bedtime and sticking to that most days can be very useful, too. When teens get up at the same time every day, they will get sleepy around the same time every night. Your daughter should listen to that and go to bed as soon as she feels tired.

There are also ways your daughter can make it easier for her body to sleep. For example, she should stay away from pop, sugar, caffeine and big meals two to three hours before going to bed. She should exercise, but do it at least two hours before bedtime. And she should not nap during the day.

Creating a sleep-friendly environment can make a difference, too. Electronic devices and screens, along with the lights on them, in a teen’s room at night often disrupt sleep. Avoid distractions by keeping TVs and computers out of bedrooms. Cellphones should be turned off at bedtime and stored outside the bedroom. For the best sleep, keep bedrooms cool, dark and quiet during the night.

Be mindful of how homework, extracurricular activities and after-school jobs can affect the goals you set. Often teens want to do as much as they can, but if the activities are too time-consuming, it may lead to a more significant amount of lost sleep. If your teen has a job, consider limiting it to no more than 15 hours a week with hours that do not interfere with sleep opportunity. Then it’s likely she'll still have enough time for homework and other activities without sacrificing sleep.

Work with your local school district to advocate for later school start times in accordance with the American Academy of Pediatrics and the American Academy of Sleep Medicine recommendations that school should not start before 8:30 a.m. for middle and high school.

If there are persistent problems falling asleep on a regular basis or if there are concerns for poor sleep quality, it is a good idea to work with a sleep specialist. Encourage your daughter to get more sleep each night. When she does, it’s quite likely that she’ll feel more alert, have more energy and be able to focus more effectively and for longer periods of time at school. — Robin Lloyd, M.D., Pediatric and Adolescent Medicine, Mayo Clinic, Rochester, Minnesota

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Related Articles 

• Mayo Clinic Minute: Are you getting enough sleep for your best heart health? published 2/20/23
• News Release: Lack of sleep increases unhealthy abdominal fat published 3/28/22

The post Mayo Clinic Q and A: Teens and healthy sleep habits appeared first on Mayo Clinic News Network.

DEAR MAYO CLINIC: I always struggle with daylight saving time, both in the spring when we turn clocks ahead and in the fall when we lose an hour. Is there anything I can do to limit the effects of the time change on my mind and body?

ANSWER: For much of the U.S. and many places around the world, daylight saving time is an annual practice where clocks are turned ahead one hour in the spring and back one hour in the fall.

While one hour may not seem like a lot of time, many people report struggles with daylight saving time. In contrast, some believe that if you are otherwise healthy, an hour doesn't really matter.

Research shows that any disruption in routine can affect overall health and wellness, and changes to sleep can be quite disruptive. Studies performed on different continents show that the rate of motor vehicle accidents increases the week after clocks change. So the time change cannot simply be dismissed and discounted.

To understand how to best prepare for the time change, it's important to understand the value of consistency. The human brain has a clock function. The body's clock comes to expect a consistent 24-hour cycle, and it's controlled by a number of intricate molecular mechanisms. Research shows that humans do best if their schedule is consistent ― if they go to bed at the same time and get up at the same time day after day because that's when the body clock is optimized.

Sleep also is essential for overall health and wellness. It is important to take steps year-round to build routines for good sleep. Consistent, restful sleep has been shown to be extraordinarily beneficial to the brain and cardiovascular system, as well as the body's immune response and its ability to fight off infections, and the ability to focus and concentrate.

You should review your daily routine and lifestyle, including your personal sleep habits, to identify opportunities to improve your sleep hygiene, regardless of a time change.

Potential opportunities to improve your sleep hygiene include:

• Turn off the lights.
• Limit use of cellphones and other electronics at least one hour before bed. Blue light affects the release of melatonin, a hormone that encourages sleep.
• Eat regular meals. Be mindful about having rich or spicy meals late in the evening, as doing so might promote heartburn or other gastrointestinal difficulties while you sleep.
• Limit alcohol and caffeine. Try to avoid caffeine after noon and alcohol for four hours before going to sleep.
• Schedule regular exercise. While some people say they prefer to exercise in the evening before bed, others find that the endorphins released give them too much energy and interfere with their ability to relax.
• Limit the use of your bedroom to sleeping and sex. If you cannot sleep, go for a walk, take a bath, read a book or go to a different room. Don't watch TV in bed.

For the fall, as daylight saving time ends, and there are shorter, darker days and longer nights, you should:

• Watch your exposure to light at night. For the same reasons as minimizing blue light, TV and use of cellphones, light can trick your body into thinking it's earlier than it is and affect your ability to go to sleep.
• Expose yourself to light in the morning. If the sun is up when you or your kids wake up, open up the blinds and let the sun shine in, or at least turn on the lights in the room.
• Use artificial light when necessary. In the fall, when it may still be dark in the morning, use modern technology to augment natural light with artificial light. When you first wake up, turn on the lights to replace what natural sunshine isn't able to do.
• Consider how and where you use alarms to help you wake up. Some people set multiple alarms and place them across the room, which means that that they need to arise from bed to turn them off.

Hopefully, by taking steps to reinvigorate your sleep routine, you should be in a better situation when the clock changes due to daylight saving time or if you travel to a different time zone. A little advanced planning can help you prepare and ease the transition. If you continue to have trouble sleeping, consider talking with your health care provider or visiting a sleep specialist. — Dr. Lois Krahn, Psychiatry, Mayo Clinic, Phoenix

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Related Articles 

• Consumer Health: Melatonin and sleep published 3/11/21
• Consumer Health: Don’t let the time change get you down published 3/10/21
• Consumer Health: Don’t let the time change interrupt your good night’s sleep published 10/31/20
• Mayo Clinic Minute: Daylight saving time ends Nov. 1 published 10/29/20
• Mayo Clinic Minute: Daylight saving time can affect your health published 3/5/20

The post Mayo Clinic Q and A: Sleep challenges with daylight saving time appeared first on Mayo Clinic News Network.

DEAR MAYO CLINIC: My 9-year-old son has been having trouble sleeping ever since we began social distancing more due to the COVID-19 pandemic. While he goes to bed at a reasonable time, he doesn't seem to fall asleep until after midnight and often comes into my room to tell me he cannot sleep. I am wondering if he has a sleep disorder. Do I need to take him to see a doctor or should I change our routine?

ANSWER: Many children your son's age have trouble falling asleep easily at night. The reason for this often can be traced back to habits a child has developed that interfere with good sleep. Certainly, now, as a result of the COVID-19 pandemic, anxiety levels have increased and home routines have become disrupted. However, it is unlikely your son has a sleep disorder.

Too little sleep can make it hard for a child to concentrate and pay attention at school. It also can lead to mood swings and irritability, and can increase a child's tendency to have bed-wetting accidents. Therefore, it's important to address your son's sleep problem.

Before making an appointment with your son's health care provider, make sure his routines are sleep-friendly. One of the best ways to ensure healthy sleep is setting a consistent wake-up time and sticking to it. The wake-up time doesn't have to be exactly the same time every day, but it should be within a one-hour window. It may seem helpful to let him sleep in on the weekends, but this disrupts his internal clock. That makes it much tougher to get back into a weekday sleep routine on Monday. Sleep deprivation then worsens during the week.

It's also important to consider your son's use of electronic devices before bedtime. Many tweens and teens have smartphones, tablets and TVs in their bedrooms. They keep their cellphones close by at all times. These devices can make it hard to disengage from stimulating activities.

Have your son turn off all electronic devices at least 30 minutes to one hour before bedtime. This gives the brain time to relax and wind down, making it easier to fall asleep. It is strongly recommend that all electronics be kept out of a child's bedroom.

Turning off electronics, and limiting exposure to the news and negative information, can help all family members, especially if your son is feeling anxious about COVID-19 and worried about getting sick. Redirecting evening TV watching to something family-friendly, like spending time doing a board game or craft, may ease his mind before bedtime.

Another step to take is to reduce the amount of time spent in bed at night lying awake. If your son is awake in bed for longer than 15–20 minutes during the night, encourage him to go to another room; stay in a sitting up position; and do boring things, such as listening to light music or practicing relaxation skills. He should try to go back to bed when he starts to feel sleepy, such as head bobbing or heavy eyes. This will increase the likelihood that his bed and bedroom become more associated with sleep.

Also, if he is involved in online schooling, set up a place outside the bedroom so he can continue to associate his bed and his bedroom with sleep versus schoolwork. If your son is sleepy during the day, discourage him from napping. Naps often do more harm than good when it comes to getting good sleep because they make falling asleep at night harder.

Daily exercise and other physical activity can aid sleep, as well. For some children, if they have not burned enough energy during the day, their body may not be fatigued and sleepy when it's time for bed. Encourage your son to be active and take part in some sort of exercise throughout the day, though I would recommend concluding physical activities at least two hours before bed.

Also, review what your family is consuming in the evening. Avoid foods and beverages that contain sugar at least two to three hours before bedtime, and reduce caffeine throughout the day. It would be ideal to limit soda and energy drinks, and avoid any caffeinated drinks past 3 p.m.

For some children, when they lie down at night, worries and concerns creep into their minds, making it hard to relax and fall asleep. Talk with your son about whether he is worried about the virus or if something else is causing him to lie awake at night. If he is fearful, talking about his concerns may help him recognize his anxiety, and allow him to relax and sleep.

Another technique to help clear his mind would be to have him take a few minutes before bedtime to write down anything that's on his mind or tasks he needs to do. Once they are on paper, sometimes children are better able to let their concerns go and get to sleep more easily.

Although uncommon, the source of your son's problem could be a sleep disorder related to the workings of his internal clock. The most common such problem for children your son's age is called "delayed sleep phase syndrome." Children who have this sleep disorder are "night owls." According to their internal clock, their day is longer than 24 hours. As a result, they tend to fall asleep at progressively later and later times each night, and then have difficulty waking up in the morning.

Have your son try to change any habits that may interfere with his sleep. While this may take some time and practice, it's not uncommon that sleep can improve within a couple of weeks of sticking to these healthier habits. If those changes don't help, make an appointment to have him seen by his health care provider. — Dr. Craig Sawchuk, Psychology, Mayo Clinic, Rochester, Minnesota

Information in this post was accurate at the time of its posting. Due to the fluid nature of the COVID-19 pandemic, scientific understanding, along with guidelines and recommendations, may have changed since the original publication date. 

For more information and all your COVID-19 coverage, go to the Mayo Clinic News Network and mayoclinic.org.

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Related Articles 

• Consumer Health: 6 steps to better sleep published 6/4/20
• What to do when anxiety affects your sleep published 4/18/20

The post Mayo Clinic Q and A: Healthy sleep habits for children appeared first on Mayo Clinic News Network.

On the next Mayo Clinic Radio program, Dr. LaTonya Hickson, a nephrologist at Mayo Clinic, will discuss treatment of chronic kidney disease. Also on the program, Dr. Rizwan Sohail, director of the Travel and Tropical Medicine Clinic at Mayo Clinic, will offer tips for avoiding blood clots during travel. And Dr. Lois Krahn, a sleep medicine specialist at Mayo Clinic, will share the findings of a study on how having dogs in the bedroom affects sleep.

To hear the program, find an affiliate in your area.

Follow #MayoClinicRadio, and tweet your questions.

Mayo Clinic Radio is on iHeartRadio.

Mayo Clinic Radio produces a weekly one-hour radio program highlighting health and medical information from Mayo Clinic.

Access archived shows.

The post Mayo Clinic Radio: Chronic kidney disease appeared first on Mayo Clinic News Network.

On the next Mayo Clinic Radio program, Dr. LaTonya Hickson, a nephrologist at Mayo Clinic, will discuss treatment of chronic kidney disease. Also on the program, Dr. Rizwan Sohail, director of the Travel and Tropical Medicine Clinic at Mayo Clinic, will offer tips for avoiding blood clots during travel. And Dr. Lois Krahn, a sleep medicine specialist at Mayo Clinic, will share the findings of a study on how having dogs in the bedroom affects sleep.

To hear the program, find an affiliate in your area.

Miss the show?  Here's your Mayo Clinic Radio podcast.

Follow #MayoClinicRadio, and tweet your questions.

Mayo Clinic Radio is on iHeartRadio.

Mayo Clinic Radio produces a weekly one-hour radio program highlighting health and medical information from Mayo Clinic.

Access archived shows.

The post Mayo Clinic Radio: Chronic kidney disease / avoiding blood clots / dogs in the bedroom affect sleep appeared first on Mayo Clinic News Network.

ANSWER: Melatonin supplements may help treat sleep problems in some adults. Melatonin is a natural hormone produced by your brain’s pineal gland. It’s normally synced with the rising and setting of the sun (circadian rhythm). Production increases as darkness approaches, peaks during the night and decreases as dawn arrives. Light exposure at night or when you normally would be sleeping — such as being in a different time zone or doing shift work — can throw off your circadian rhythm and melatonin production.

Melatonin supplements may help people whose melatonin levels are low. Multiple clinical trials suggest that melatonin can reduce the time it takes to fall asleep, increase total sleep time and improve quality of sleep. One study found that a relatively low dose of melatonin (0.3 milligrams) — one of the strengths available over the counter — was enough to improve nighttime sleep in older adults without drowsiness the next day.

Melatonin supplements generally have fewer side effects than do many prescription sleep drugs. For example, they don’t produce dependence. Among older adults, the risks of prescription sleep medications often outweigh the benefits. Side effects of melatonin are few but may include daytime sleepiness and tiredness on waking. Headaches and dizziness also can occur when taking melatonin supplements. Less common side effects can include abdominal pain, mild anxiety, irritability, confusion and feelings of depression. In general, however, melatonin supplements are considered fairly safe in the short term. More research is needed on the safety and effectiveness of long-term use.

If you’re considering taking a melatonin supplement to help you sleep, talk with your health care provider first. Melatonin can interact with certain drugs, including those taken for blood clotting disorders, high blood pressure and diabetes. Your health care provider may recommend adjusting medication or supplement dosages for the best effects on your overall health.

If you do decide to take melatonin, choose commercial supplements produced in a lab. Melatonin supplements made from animal sources may contain contaminants. In addition, avoid activities that require alertness, such as driving, for four to five hours after taking melatonin. (adapted from Mayo Clinic Health Letter) — Dr. Brent Bauer, General Internal Medicine, Mayo Clinic, Rochester, Minnesota

The post Mayo Clinic Q and A: Melatonin may help you sleep appeared first on Mayo Clinic News Network.

On the next Mayo Clinic Radio program, orthopedic surgeon Dr. Norman Turner III will discuss treatment for common foot problems and ways to prevent them. Also on the program, parasitologist Dr. Bobbi Pritt will have an update on the Lyme disease predictions for 2017. And critical care physician and sleep medicine expert Dr. Timothy Morgenthaler will try to help answer this common question: Why can't I sleep?

Listen to the program on Saturday, April 22, at 9:05 a.m. CDT, and follow #MayoClinicRadio.

Mayo Clinic Radio is on iHeartRadio.

Access archived shows.

Mayo Clinic Radio produces a weekly one-hour radio program highlighting health and medical information from Mayo Clinic.

The post Mayo Clinic Radio: Oh, my aching feet! appeared first on Mayo Clinic News Network.