ACCORDING TO THE NATIONAL COUNCIL ON AGING, approximately 30 percent of American adults have symptoms of insomnia, and 10 percent experience insomnia to a degree that impacts their daily activities.
Insomnia sufferers may have difficulty dropping off to sleep every night, or they may wake up at some point (or repeatedly) during the night and find that they are unable to regain their restful state. Chronically sleep deprived, these weary individuals stumble through the day in a fog to the detriment of their safety and productivity—and in some cases even their relationships.
Of course, certain pharmaceuticals can help make sleep less elusive, but taking these medications is not without risk. Some of them can cause undesirable side effects and/or promote dependency.
On the other hand, making certain simple lifestyle modifications can help people get much-needed rest with no need for sleep medications and their potential side effects. So before asking your doctor to break out the prescription pad, try the following five steps:
1. Stick to a regular sleep schedule
Try to go to sleep at the same time every night and wake at the same time every morning—and be sure to maintain this pattern over the weekend and on holidays, as well. It may be tempting to stay up late every Friday night and then sleep in on Saturday mornings in order to “catch up,” but such disruptions of your regular sleep/waking schedule will throw off your body’s natural “clock” and may have you tossing and turning all week long.
2. Nap judiciously
A short midday “power nap” can really recharge your batteries and help you manage the challenges of the day with more energy and enthusiasm. But excessive daytime napping can disrupt your natural rhythms and make it difficult to fall asleep and stay asleep at night. Remember, it takes anywhere from 45 to 90 minutes to reach the deep sleep stage, and sleeping long enough to enter that stage during waking hours can sabotage restful sleep at night. Limit naps to no more than 30 minutes, and avoid taking naps close to your regular bedtime.
3. Be wary of what you eat and drink If a rumbling tummy distracts you from sleep, it’s okay to eat a light, healthy snack before bed. However, eating heavy foods or excessive amounts close to bedtime can cause sleep-stealing digestive upset, aggravate conditions such as GERD (gastroesophageal reflux disease), and contribute to weight gain.
As far as pre-bedtime beverages are concerned, people who suffer with insomnia might find that Grandma’s old remedy of drinking warm milk can actually help them feel drowsy, as can other warm, non-caffeinated drinks. On the other hand, caffeinated beverages, such as coffee, tea, and soda, are notorious sleep stealers that should be consumed in moderation— and never close to bedtime.
It’s also good advice to avoid drinking alcohol close to bedtime. While drinking alcohol can make you feel sleepy initially, it can also cause you to wake after a few hours and then have difficult falling back asleep.
4. Set aside a suitable sleeping space Your bedroom should be a haven for sleep and intimacy only. Work and all other activities and distractions should be relegated to a different part of the home so your mind and body get the message that it’s time to rest whenever you’re in the bedroom. Listening to calming music in the bedroom, on the other hand, can help promote drowsiness.
Setting aside a dedicated sleeping space can be challenging for college-dorm and small-apartment dwellers who must use their limited space for a multitude of purposes. In these situations, it can be helpful to establish a quiet space, such as a soft, comfy chair, where you can relax to the point of drowsiness before heading off to bed.
Room temperature is another important consideration in your sleeping quarters. A hot, stuffy atmosphere feels confining and uncomfortable, so keep it on the cool side by opening windows or using fans. Keep extra blankets within easy reach in case the temperature gets too cool in the middle of the night or early morning hours.
If you are having a hard time keeping your room dark enough for sleeping— perhaps because you must sleep during daylight hours or because your neighbor’s motion-sensing security light turns on every time a car or pedestrian passes by—consider putting heavier curtains or blinds in the window or using a blindfold. If excess noise is a problem, try using earplugs.
Also, don’t underestimate the importance of a good mattress. You spend a significant portion of your life on your mattress, so don’t skimp on its quality. Sound, restful sleep is worth the few extra dollars you might have to pay for a good sleeping surface.
5. Eliminate bedtime screen use Last but certainly not least, limiting screen use before bedtime can improve the quality and consistency of your sleep—which in turn gives you more energy for healthy activity and productivity during the day.
Screen time can deprive us of sleep in various ways. One way is by revving us up with stimulating content right when we should be trying to disconnect, relax, and wind down. Another is by producing blue light that, studies have shown, can disrupt the body’s natural circadian rhythm, as well as suppress the release of melatonin, a hormone associated with drowsiness.
To prevent sleep disruption stemming from screen time, avoid using any screened device for at least one hour (preferably longer) before bedtime. If you need a distraction to help you relax, read a book or take a warm bath instead. ✲
