Struggling With Sleep? Tips To Help You Sleep—From The Experts
Sleep is vital to our overall health, allowing us to rest and recharge and helping our bodies perform crucial functions. So struggling to fall asleep or stay asleep can have significant effects, potentially impacting our work, social life, and mental and physical health. If you’re experiencing sleep disruptions, there are many tips experts recommend for developing a healthy, consistent sleep schedule.
In this article, we’ll explore science-backed strategies for getting a better night’s sleep. We’ll also explore the benefits of improving sleep quality and provide resources for individuals interested in working with a mental health professional to address sleep problems.
Causes of sleep disruptions
According to the Anxiety and Depression Association of America, approximately 40 million people in the US live with chronic sleep disorders, also called sleep-wake disorders, and 20 million people experience regular sleep disruptions. The following are common disorders that affect sleep patterns:
Insomnia: A sleep disorder characterized by difficulty falling and staying asleep.
Narcolepsy: A neurological disorder that causes severe somnolence, despite regular sleep.
Sleep Apnea: A sleep disorder marked by disruptions to an individual’s breathing.
Restless Leg Syndrome: A condition in which an individual experiences a strong urge to move their legs, primarily at night.
Sleep disruptions can arise for a variety of reasons that are not related to a sleep-wake disorder. Many mental and physical health conditions can lead to trouble sleeping, as can environmental influences and lifestyle factors.
The importance of sleep
Sleep is integral to our ability to function and foster mental and physical wellness, helping us develop, heal, and rest. The following are aspects of our lives that sleep can impact.
Concentration: Research has found that there is a strong link between sleep and cognitive functioning. Sleep disruptions can make it harder to remember things or focus on a task.
Mood: A lack of sleep can impact our ability to control emotions and may cause shifts in mood.
Cardiovascular health: A lack of sleep can lead to a higher risk of stroke and heart disease.
Metabolism: Good sleep hygiene can help control your digestive system.
Immune System: Sleep disruptions can impact the immune system, making it harder for the body to fight illness.
Paying attention to your circadian rhythm and getting healthy sleep can improve your mental and physical health. In contrast, poor sleep and sleep disorders such as sleep apnea can lead to issues like sleep deprivation, which affects concentration, mood, cardiovascular health, metabolism, and the immune system.
Seeking medical advice, diagnosis, or treatment can help address sleep problems. Your doctor can provide tailored sleep tips and potential sleep aids to help remedy your concerns.
Tips for improved sleep
As discussed above, maintaining a healthy sleep pattern can provide numerous benefits. But this doesn’t necessarily mean getting as much sleep as possible. Experts recommend that adults get 7-9 hours of sleep each night.
Incorporating good sleep hygiene practices, such as setting a regular bedtime and avoiding stimulating activities a couple of hours before bed, can support faster sleep onset and improve your overall well-being.
If you’re struggling to get enough sleep or maintain a regular sleep pattern, the following research-backed tips can help.
Get plenty of exercise
There is a large body of evidence linking physical activity to reductions in symptoms of insomnia, obstructive sleep apnea, and other sleep-related conditions. Exercise can help you decrease stress, reduce aches and pains, and manage other challenges that may make sleep elusive.
It can help you improve symptoms of mental and physical health concerns that may contribute to irregular sleep patterns, like depression, anxiety, and cardiovascular disease.
It’s important to note that exercising just before bed can make it harder to get to sleep, rather than easier. When you exercise, your brain releases endorphins and your body’s temperature increases. This can make it harder for your body to wind down and go to sleep. Experts suggest that you avoid physical activity during the two hours prior to your bedtime.
Limit caffeine late in the day
Many people drink coffee, tea, or an energy drink first thing in the morning to help them feel more awake. And while caffeinated beverages can help provide a boost in the AM hours, they can have a negative impact on an individual’s sleep-wake cycle later in the day.
Researchers have found that caffeine consumption can have a negative impact on sleep quality. Caffeine can boost your adrenaline, which can be helpful when you’d like extra energy; but it can also block the chemicals in your brain that induce sleep, making you more tired in the long run.
Maintain a regular sleep schedule
It can be harder for your body to get into a routine of sleeping an appropriate number of hours each night if the times you’re going to bed and waking up are frequently changing. Researchers have found a link between inconsistent sleep schedules and poor-quality sleep. One of the most common expert-recommended sleep hygiene tips is to maintain a consistent sleep-wake cycle. Try to find times that will provide you with 7-9 hours of sleep each night while paying attention to your schedule and natural circadian rhythm.
One way of helping your body get used to going to bed at the same time regularly is through a nighttime routine. Engaging in the same activities each night can help you signal to your body that you’re getting ready for bed and prepare yourself for sleep. After you become accustomed to going to bed at the same time every day, it may become easier because you’ll start to feel tired ahead of time as your body prepares for the night’s rest.
Avoid lying in bed awake
If you find that you’re unable to fall asleep, experts recommend that you try something else instead of attempting to coax yourself to sleep. Consider getting up and doing something like reading, listening to soft music, or meditating. Relaxing activities can take your mind off your inability to fall asleep and help you reset before lying back down.
Journal
If you find that you frequently ruminate when you lie down at night, it can be hard to get to sleep as quickly. Research shows that worrying at night can contribute to insomnia—and that expressing these concerns through writing can improve sleep. Journaling can help you work through your emotions, set goals, and evaluate your progress.
Getting your thoughts out on paper can help you avoid going over them in your head when you’re trying to sleep. Studies also suggest that journaling can reduce symptoms of mental health conditions that often lead to sleep disruptions. Before bed, consider taking a few minutes to write about your day, how you felt, and things you accomplished. It can also help to jot down what needs to be taken care of the next day—one study found that making to-do lists led to more pronounced improvements in sleep quality compared to writing about already completed tasks.
Create a restful environment
Maintaining a pleasant, quiet setting for sleep can help you feel more relaxed and comfortable. Some of the things to take into consideration when designing your sleeping environment include:
Reduce Noise: If you are unable to control all the noise that can affect you when trying to go to sleep, it can help to create white noise or to give earplugs a try.
Keep It Cool: Researchers have found that increased ambient temperatures can make it harder to fall asleep while cooler body temperatures can make it easier to fall asleep. Consider using a fan, opening a window, or turning the heat down before bed.
Limit Light Exposure: Light can have an impact on your sleep-wake cycle. Leading up to the time you want to fall asleep, it’s helpful to start to reduce the light you’re exposing yourself to and to keep your room dark when sleeping. This can help signal to your body that it’s time to fall asleep. Try to avoid using your phone or other screens for an hour before sleep. You may even want to keep your tv and computer in another room.
Find The Right Mattress: A suboptimal mattress can cause body pain and make it harder for you to get the sleep you need. Try to find a mattress that is supportive enough to help you maintain proper alignment of your spine. Studies point to medium-firm mattresses as the most effective for promoting quality sleep. You can also find mattress that are adjustable, allowing you to set a firmness that best works for your body.
How online therapy can help
If you’re struggling to get the sleep you need at night, don’t hesitate to contact a professional for help. As you can see, getting good sleep can impact many areas of your life, including your physical and mental health.
Research suggests that online therapy can help address sleep disruptions that may arise out of mental health challenges. In a study on the efficacy of online therapy for comorbid anxiety and insomnia, participants reported both significant reductions in anxiety symptoms and improvements in sleep quality. Researchers in the study also noted the increased availability provided by online therapy platforms.
If you’re experiencing sleep disruptions, a related mental health concern, or similar challenges, online therapy can help. With an online therapy platform like BetterHelp, you can work with a therapist to develop healthy sleep habits from the comfort of home. You can also reach out to your therapist between sessions, which can be helpful if you have a question about sleep hygiene or you want to clarify a point made during therapy.
Takeaway
What are ways to fall asleep quickly?
Even for a healthy adult, falling asleep quickly can be a struggle, but there are certain techniques that may make the process easier. Here are three methods you can try to fall asleep faster and more efficiently.
- Improve Your Sleep Hygiene: Your bedtime habits, referred to as “sleep hygiene,” may dictate how quickly you fall asleep. Setting a consistent schedule, reducing the use of electronic devices near bedtime, and avoiding substances like caffeine or alcohol may all help you fall asleep faster and reduce overall sleep deprivation.
- Design the Perfect Sleep Environment: The environment you sleep in also plays a role in the speed with which you fall asleep. Keeping your room cool or at a comfortable temperature, making sure your bedroom is dark, and eliminating excessive noise can all be ways to create a healthier sleep environment.
- Try Progressive Muscle Relaxation: First used in the 1930s, progressive muscle relaxation is an exercise that may help you fall asleep faster. These relaxation techniques involve contracting and releasing specific muscle groups while maintaining a relaxing pattern of thought. This can help to ease feelings of stress, reduce muscle tension, and lower overall bedtime anxiety.
What is the secret to perfect sleep?
While there may not be a single secret for perfect sleep, there are techniques you can use to improve your sleep quality. Here are a few tips that could help you get a better night’s sleep.
- Avoid Overeating and Specific Substances Before Bed: While a completely empty stomach isn’t ideal for bedtime, an overly filled stomach may cause discomfort which could distract a person from falling asleep as well. In addition, substances like alcohol, nicotine, and caffeine may lower sleep quality.
- Start Exercising:Numerous studies have concluded that sleep quality and duration can be positively affected by exercise. By engaging in a regular exercise routine, such as walking, running, swimming, or weight lifting, you may be able to get closer to achieving “perfect” sleep.
- Schedule a Doctor’s Appointment: Certain mental health and medical conditions can prevent someone from falling asleep or staying asleep. By visiting your primary care physician or therapist, you could discuss these challenges and determine what kind of treatment will help improve your sleep quality.
How can I relax and sleep?
There is a wide variety of ways to relax before going to bed, ranging from proper sleep hygiene to finding the right sleep medicine. One way to relax before sleep can be to utilize breathing exercises. These exercises can vary, with some methods involving taking deep breaths while visualizing a calm and tranquil environment. In other cases, you may want to use more advanced techniques, like the 4-7-8 breathing method.
To use the 4-7-8 breathing method, you’ll start by placing the tip of your tongue behind your front teeth so that it’s touching the roof of your mouth. After that, take a deep inhale through your nose for four seconds. Hold that breath for seven seconds, then fully exhale through your mouth for eight seconds. You can repeat this pattern for several minutes or until you begin to get tired.
Why can't I sleep?
Difficulty getting to sleep, staying asleep, or achieving good sleep quality (also referred to as insomnia) is a condition that has several potential causes. Here are a few reasons why you may not be able to get a good night’s sleep.
- Stress: Research suggests that individuals with reactive sleep systems can experience sleep difficulties during periods of stress. Due to increases in stress hormones like cortisol, stress may fragment sleep or increase the time it takes for someone to fall asleep.
- Health Conditions: Physical health conditions like chronic pain and mental health conditions like anxiety, depression, bipolar disorders, and schizophrenia may affect a person’s ability to sleep. In addition, certain medications like steroids and antidepressants may include side effects that affect nighttime sleep quality.
- Lifestyle: A person’s lifestyle can have a significant effect on their ability to sleep. If a person frequently travels to different time zones, has an inconsistent wake-up time, enjoys drinking before bedtime, takes frequent daytime naps, eats large meals before sleeping, or goes to bed hungry with nothing in their stomach at all, they may have trouble falling asleep and staying asleep.
What is the best position to sleep in?
Which sleep position you choose may depend on personal preference, as certain positions can work better for different individuals. That being said, some sleep positions may be healthier than others. According to the Sleep Foundation, choosing how you sleep should begin with determining what best aligns your spine with your hips and head. This may change depending on what physical health conditions you are experiencing.
The Sleep Foundation has also reported that they believe sleeping on the side or back could be more beneficial than sleeping on the stomach. This is due to the way these positions relieve pressure from the spine and allow for proper muscle recovery. In order to get a good night’s rest, you may want to consider switching your sleep position from your stomach to either your side or back in order to get these benefits.
Is it good to sleep without a pillow?
Sleeping without a pillow may come with several disadvantages that could affect a person’s physical health and sleep quality. For those who sleep on their side, not using a pillow could overextend their neck and prevent them from aligning their spine and. For individuals who sleep on their back, not using a pillow may create excess pressure on their neck, which can potentially cause damage over time. One possible result of this damage can be tension headaches, which may lead to chronic pain. This pain could also prevent someone from getting the recommended amount of sleep, which experts say is at least seven hours for adults.
What position should I avoid sleeping in?
One of the sleep positions that may have the least benefits is sleeping on your stomach. There are several reasons why you may want to avoid this position.
- Spine Misalignment: Sleeping on your stomach may encourage unnatural posture, which could negatively affect the alignment of your spine. Stomach sleeping can put pressure on your lower back by causing your torso to sink under the weight of your body. This has the potential to cause pain, as your spine is no longer in a neutral alignment.
- Neck Pain: Unless you have a bed that allows you to sleep face down while still breathing, stomach sleeping will likely involve turning your neck to one side of the other. This places your neck out of alignment with the rest of your spine for multiple hours each night, which may lead to soreness and pain.
- Facial Wrinkling: Stomach sleeping can also put pressure on one side of your face, which can cause sleep lines over time. Because the skin compresses and makes consistent contact with your bed, you may experience dents, rashes due to sweating, or acne breakouts as a result.
How many pillows should I sleep with?
There is no set number of pillows a person should sleep with. Instead, the number of pillows you choose to use will depend on what position you sleep in and how thick each pillow is. Choosing the right number of pillows involves finding a number that allows your neck and spine to stay aligned while you are sleeping.
For individuals who sleep on their back, it can be beneficial to get a pillow that will support the back of your neck. If you sleep on your side, you’ll want to find a pillow that fits between your head and shoulders in a way that supports your neck. For stomach sleepers, better sleep is often achieved by using a thinner pillow or no pillow at all. The reason for this is that a thin pillow can help stomach sleepers avoid pushing their neck backward toward your spine.
How can you avoid insomnia?
One lifestyle change that may help you avoid insomnia is to avoid alcohol. Studies have shown that alcohol consumption can have numerous effects on sleep, including increasing nighttime and early morning awakenings. While alcohol users may experience a brief period of sleepiness following consumption, they typically experience difficulty maintaining sleep, shorter sleep duration, and lower overall sleep quality.
Alcohol isn’t the only substance that may worsen the symptoms of insomnia. Nicotine and caffeine, two commonly used stimulants, can also stop someone from getting a good night’s sleep. While these drugs may reduce feelings of sleepiness temporarily, they can also make it harder to get to sleep and stay asleep through the night.
What causes a lack of deep sleep?
There are a variety of reasons one may not be able to get into a state of deep sleep, including stress, aging, and certain mental and physical conditions. One of these conditions is Alzheimer's disease, which may disrupt sleep patterns and lead to a phenomenon known as “sundowning.” An individual experiencing sundowning may become restless, agitated, and irritable as night approaches, making it increasingly difficult to fall asleep and stay asleep through the night. As a result of this increasing sleep debt, a person may take long daytime naps, which can further damage their ability to enter a state of deep sleep at night.
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