Overcoming Insomnia: Guidance for Sleepless Nights
Sleeping peacefully is a necessity, not a luxury. But, if you're tossing and turning all night, it might be time to take action.
Picture this: A well-rested you, brimming with energy and focus. Seven hours or more of quality sleep each night not only replenishes your body physically, but also flushes toxins from your brain and allows your mind to rest and rejuvenate. This will make you mentally sharp, helping you make decisions, think clearly, and maintain overall clarity the next day. And if you're under the weather, a good night's sleep can help your body recover faster.
So, if you're struggling to catch those z's, sleep expert Nancy Foldvary-Schaefer, DO, advises to nip that issue in the bud.
Various factors causing sleep disruption
While recurrent noises or travel-related time changes are common culprits wreaking havoc on your sleeping patterns, there are many other sneaky ways your sleep can be interrupted.
For instance, some people experience chronic insomnia – a sleep disorder characterized by difficulty falling and staying asleep. Others might face cycles of waking up in the middle of the night and struggle to snooze again. And sometimes, unresolved issues or worries just before bedtime can significantly affect the quality of your sleep, leaving you feeling exhausted or irritable the next day. These emotional struggles may also impact your judgment and emotional response to everyday activities.
The role of stress in sleep deprivation
Most of us carry our daily stresses to bed with us. It's tough to let go of stress at the end of the day, but doing so is crucial. Keeping a racing mind active right before sleep is a recipe for a sleepless night.
"This behavior can cause a range of sleep issues," notes Dr. Foldvary-Schaefer. "Establishing stress-reduction habits before bed can help improve your sleep quality."
Wind down strategies for a good night's sleep
You might not realize it, but bringing stress to bed can create a negative sleep cycle. If you find it challenging to fall asleep, the longer you lie awake, the more frustrated you may become. Eventually, you might unconsciously associate your bed with discomfort instead of comfort. Breaking this negative association by following good pre-sleep habits can help. Here are some tips to develop better bedtime routines:
- Planning ahead: Dedicate some time in the evening to sort out thoughts about the previous day. Planning your next day well before hitting the hay can help you check off that task early, giving you enough time to calm your mind before bed.
- Get up and step away: If you haven't dozed off after 20 minutes, it might be a good idea to get up and leave your bedroom to worry somewhere else. A brief walk or writing down your thoughts on paper can help activate your brain with motor coordination tasks, distracting it from stressful thoughts.
- Establish a sleep ritual: Develop a calming nighttime routine that suits your preferences. You might enjoy a peaceful walk, a warm bath, a cup of herbal tea, or a relaxing playlist before bedtime.
- Avoid overstimulation: Stay away from screens, work, or intense conversations in bed. Reading a book or practicing mindfulness exercises can help you relax.
- Meditate or practice yoga: Close your eyes, focus on your breathing for five minutes, or try simple mindfulness, awareness, or concentration exercises.
If stress-reduction strategies aren’t helping with insomnia, cognitive behavioral therapy (CBT-i) might be an option to consider.
CBT-i is a structured program that helps identify and replace thoughts and behaviors that cause or worsen sleep problems with new habits and positive thought patterns for better sleep. CBT-i is offered by trained professionals nationwide and can be found at larger hospitals or academic medical centers. You can also find online programs like Cleveland Clinic's Go! to Sleep program.
Medical conditions as potential sleep disrupters
A lack of sleep might signal various sleep disorders or underlying health concerns that require timely medical diagnosis and treatment. Some common health issues that may affect sleep include chronic pain, acid reflux, restless legs syndrome, sleep apnea, menopause-related hormonal changes, narcolepsy, diabetes, night terrors, sleepwalking, depression, aging issues, and more.
"If any of these are the case, you'll likely need some time to sleep comfortably throughout the night once the problem is identified and properly treated by a knowledgeable primary care physician or specialist," Dr. Foldvary-Schaefer explains.
So, keep an eye on any symptoms you might be experiencing, and talk to your doctor as soon as possible. A thorough discussion of your sleep history, physical examination, and potentially further tests might be necessary for a proper diagnosis and treatment of any underlying medical issues causing sleep disturbances.
- History shows that sleep is vital for overall health, with seven hours or more of quality sleep each night contributing to physical replenishment, brain toxin flushing, mental sharpness, and clear decision-making.
- Occasionally, unresolved issues or worries before bedtime can significantly impact sleep quality, leading to fatigue and irritability the next day, and potentially affecting judgment and emotional response.
- To counteract sleep disruptions caused by stress, hygiene habits like meditation, yoga, and avoiding overstimulation before bedtime can enhance sleep quality. If CBT-i strategies aren't effective in improving insomnia, medical evaluation might help identify underlying health concerns causing sleep disturbances.
