Who amongst us hasn’t had a night of desperately trying to fall, or stay, asleep? If you’ve been struggling with sleep problems, perhaps you’ll feel comforted to know you’re not alone. In fact, insomnia affects up to one-third of us, and that’s not good for our health.
Many people experience periods of sleeplessness. They may last for a single night, many nights, or even weeks. If your sleep is disturbed for at least three nights a week for a minimum of three months, or lack of sleep interferes with your ability to function, you may have a medically significant diagnosis of insomnia that requires medical intervention.
Most of us need at least seven hours of sleep a night. It’s the time when our bodies and minds rest, replenish their reserves, and process the activities and experiences of the day. Too few hours of sleep can lead to an increased risk of developing chronic conditions such as obesity, diabetes, high blood pressure, heart disease, and stroke. Lack of sufficient sleep may also lower performance on the job or at school, cause a higher risk of accidents, and worsen mental health disorders.
Sleeplessness Has Many Causes
Insomnia has many causes. It may be a consequence of underlying medical issues, such as mental health disorders, medication side effects, certain diseases, or a bona fide sleep disorder such as apnea, each of which would be best addressed by talking with a physician.
There are also numerous lifestyle issues that can interfere with our sleep. These include:
Unmanaged stress. Concerns about work, school, health, finances, illness, job loss, or loved ones can keep your mind active at night, making it difficult to sleep.
Poor sleep habits. These include having an irregular bedtime schedule; napping; undertaking stimulating activities before bed, such as physical exercise; maintaining an uncomfortable sleep environment, or looking at screens on your electronics.
Eating too much late in the evening. Having a light snack before bedtime is usually okay, but eating too much when lying down may cause physical discomfort and keep you awake.
Consuming caffeine, nicotine, and alcohol. Because coffee, tea, cola, and other caffeinated drinks are stimulants, drinking them in the late afternoon or evening may keep you from falling asleep at night.
Ways to Heal Yourself
Your doctor can help you with treatments for underlying medical causes of insomnia, but there are also things you can do on your own that are simple, free, and can be implemented right away.
Stop watching TV or your computer, smart phone, or other electronic devices at least an hour before bed. These devices emit electromagnetic fields (EMFs), which have been shown to interfere with sleep cycles even with very low exposure.
Aim to sleep in complete darkness. The slightest bit of light in your bedroom can disrupt your body’s sleep-wake cycle.
Be mindful of what you eat and drink. To reduce the likelihood of needing to use the bathroom, stop drinking fluids within two hours of going to bed. Avoid caffeine or alcohol; the former may keep you from falling asleep, and the latter may keep you from entering the most healing, deepest sleeps. Don’t snack before bed; snacks with grains and sugars will raise your blood sugar and delay sleep.
Check the temperature in your bedroom. Studies show that the best room temperature for sleep is between 60 and 68 degrees F.
Take a hot bath or shower within two hours of bedtime. This increases your core body temperature, which drops abruptly when you get out of the water and signals to your body that you’re ready to sleep.
Exercise at the right time of day. A good workout helps manage stress, increases your metabolism, and energizes you, but exercising right before bedtime can delay the onset of sleep by increasing your body temperature.
Get bright sun exposure in the morning. Ten to fifteen minutes of morning sunlight resets your internal clock for the new day, helping to maintain the body’s natural rhythm, an essential component of sleeping well.
Try meditating. Meditation decreases pain, reduces the risk of developing chronic disease, lessens anxiety, lowers blood pressure, and much more. You can find hundreds of meditation videos online, or download one of several free meditation apps.
If you’re experiencing insomnia, there’s no harm in making some lifestyle changes that may help, but don’t hesitate to get an assessment to rule out any underlying medical causes.