I recently went through a period of bad sleep. I’d spend what felt like hours tossing and turning. I’d count down the time I was missing before my alarm went off, which only made me more anxious. Not staying asleep through the night is the worst. You wake up feeling horrible and dread the next time you struggle to sleep again. Nobody wants to feel like this. But why does this happen, and how do we fix it?
The Culprit: Insomnia
What is Insomnia?
If you’re like me, you might experience some nights of bad sleep every now and then. This is normal, and sometimes happens when we’re too stressed. But if you struggle to fall asleep at least three times a week for three months or longer, you might have chronic insomnia. Common symptoms of this sleep disorder include difficulty falling or staying asleep, and/or difficulty falling back asleep after waking up in the middle of the night. Insomnia makes you feel sleepy and unrested during the day and interferes with your daily life. If left untreated, insomnia increases your risk of chronic health conditions including heart disease, cancer, and stroke.
What Causes Insomnia?
Chronic insomnia is more common among women and older adults. In addition, those with shift work are more likely to experience chronic insomnia. Moreover, insomnia may be a side effect of mental health conditions including anxiety, depression, and schizophrenia, or mental distress such as grief or excessive stress. Further, insomnia can be caused by certain medications or an underlying condition such as chronic pain, sleep apnea, restless leg syndrome, or narcolepsy. It is important to consult with a psychologist and your family physician to rule out these causes.
How to Stay Asleep
Chronic insomnia requires the support of a sleep specialist. However, if you’re having trouble sleeping on some nights, there are some things you can change to help you feel rested and ready to face each day with a sharp mind. Here are 5 practical ways to get those ZZZs.
Curb Bad Pre-Sleep Habits
Many of us have habits that we don’t realize impact our sleep.
- Exercise: For example, while it’s important to stay physically healthy, exercising too close to bed increases your energy levels which can keep you awake at night. Be sure to exercise no later than 3 hours before bed.
- Eating & drinking: Similarly, eating or drinking too close to bed can impede your sleep, because it stimulates your metabolism and keeps the brain active. So, quit the evening coffee, and try not to go to sleep on a full stomach.
- Alcohol & drugs: In addition, while alcohol and drug consumption before bed might initially help you fall asleep, they negatively impact sleep quality.
- Napping: Further, steer clear of daytime napping. You might feel tempted to sleep during the day if you’ve lost sleep, but any nap longer than 15-20 minutes can keep you from falling or staying asleep at night.
- Screen time: Finally, put down any devices at least an hour before bed. Digital devices and entertainment stimulate the brain, which can make it harder to fall asleep.
Relax Before Bed & Fix Your Environment
Now that we’ve gone over what not to do before bed, here are some things you should do. Especially when we’ve had busy days, we need to make time before bed to wind down. Choose some activities to do every night that get your body to a state of calmness. These may include:
- Taking a warm bath or shower
- Reading a book
- Meditating
- Doing yoga
- Progressive muscle relaxation
Once you’re ready to get in bed, make sure your environment is suited for sleep. You want your room to be cool, dark, and quiet. For example, if you live in a noisy household, consider closing the door or wearing earplugs. In addition, close your blinds to prevent any bright lights from coming through your window. You also want to feel cozy and comfortable for sleep. This means investing in a good mattress, pillow, and warm blankets.
Address Sleep Worries
Oftentimes, when we try to fall asleep our minds go to all of the things we have to do the next day or worries about work, our relationships, or other matters. If this happens to you, consider writing down your concerns before bed and place the list aside to tackle the next morning. Our worries are powerful and not only prevent us from sleeping, but can wake us up in the middle of the night. If you can’t fall asleep after 15-20 minutes, don’t stay in bed. Get up and go into another room and do quiet and calming activities until you’re actually tired and ready to sleep. It’s best not to force sleep, as staying in bed worrying about not being able to sleep or watching the clock will only make it worse.
Have Consistent Sleep and Wake Times
As much as possible, try to maintain a regular bedtime and waketime. This means trying to sleep around the same time every night, and waking up at the same time every morning (even on weekends… resist the urge to sleep in!). Prioritizing your sleep should be just as important as work or any other commitment. When you begin to have restful nights, you’ll realize just how valuable sleep is.
When to See a Sleep Specialist
As you can see, much of what causes our sleep issues are within our control. However, these strategies may only be helpful for those with temporary sleep problems. The hope is that by following these tips, we prevent a chronic sleep issue. However, if you experience frequent bouts of unrest or you’re concerned you may have chronic insomnia, consider seeing a sleep specialist. Together, you can develop a plan to identify and address your barriers to sleep so you can start feeling rejuvenated and rested again.
