Having Problems Sleeping? Insomnia can be experienced as problems falling asleep, problems getting back to sleep after waking up during the night, waking up frequently during the night, or waking up feeling tired and unrefreshed. Here are some solutions. Over time inadequate sleep can lead to anxiety and depression. Some recent studies indicate that persistent insomnia – in which an individual gets 5 hours or less of sleep per night – doesn’t just lead to irritability and problems concentrating. It can also lead to more emotional reactivity, panicky feelings, obesity, cardiovascular problems, and impaired immune functioning. “Sleep represents the daily process of physiological restitution and recovery, and lack of sleep has far-reaching effects,” says a British researcher.
Sleep specialists often talk about proper “sleep hygiene.” This is simply a series of techniques that try to help us to reinstate our own natural cycles of sleep.
Establish and keep a regular schedule for sleep. Select a standard wake-up time and stick to it every day regardless of how much sleep you have actually gotten. It doesn’t matter so much when you go to bed and when you get up, as long as it is consistent and as long as it is your ‘natural’ cycle – some people just naturally tend to stay up later, some to rise earlier. If your work or other obligations prevent you from adhering to what’s natural for you, consistency is still important.
Take a walk. When beginning to reset your sleep/wake cycle, it can be very helpful to get up at your chosen wake time, throw on some sweats, and take a 5 –15 minute walk outside. The activity and daylight, even if it’s overcast, will help reset your biological clock.
It can also be helpful to take a walk after dinner.
Have a ‘power down’ time before going to bed. Turn off TVs, computers and smartphones an hour or two before its time for sleep. Dim the household lights.
Make sure your bedroom is dark, cool, and quiet. Beware of clocks or other electronics with bright displays in the bedroom. A good sleeping temperature for a bedroom is 65 degrees fahrenheit.
Bed should be only for sleep or sex. Do not read, eat, watch TV, use the phone, or do other things that require you to be awake in bed.
Get up if you can’t sleep. Many sleep specialists advise never staying in bed if you are tossing and turning. If you find yourself awake for 20 or more minutes and you do not feel as though you are about to go to sleep, get up, go to another room, and return to bed only when you are sleepy. While up, sometimes some very gentle, restorative yoga can help you prepare again for sleep.
Make a list. If anxious thoughts keep you awake, it may help to make a list of worries on one side of piece of paper and possible ways to address them. Do this 2-3 hours before bedtime, not just before you get into bed. This is a form of self-help cognitive therapy. Sometimes getting things down on paper frees our minds to let go of them.
Go to bed when you are sleepy, but not before your regular bedtime.
Watch out for caffeinated foods and beverages. Do not consume caffeine in the late afternoon or evening.
Limit alcohol. Some people use alcohol as a sleep aid, but it is not a good one. Alcohol can help you fall asleep more easily, but it disrupts sleep cycles and causes less refreshing sleep.
Exercise regularly. I generally recommend aerobic exercise in which you break a sweat at least 4-5 days per week as a minimum to effect sleep and mood. But avoid exercise very late in the evening. Some say the ideal time for exercise to assist with sleep is between 5 and 7 p.m.
Take a warm bath before bed. This will warm your core temperature, which will then drop when you get out of the bath. A dropping core body temperature will help you to feel drowsy. A warm shower doesn’t warm the core temperature enough to have the same effect. (An icy cold bath will also drop your core temperature and make you drowsy, but I don’t know anyone who would enjoy that.)
Reading before bed can help you get ready for sleep. But don’t read in bed. (Remember, you want to train your brain that bed is just for sleep or sex.) And also make sure your reading material is not an exciting page turner could also keep you up. Things you should have read in school can be a good choice.
Think twice about allowing pets to sleep with you. Usually your pet has a fine sleep cycle, but it doesn’t coincide with yours and your pet is likely to disturb your sleep at night.