Help! I Can't Sleep
The past two weeks have been a (not literal) nightmare for me as far as sleep is concerned. Trouble falling asleep, waking throughout the night, tossing and turning, night sweats..... As a person who typically passes out fairly quick and stays asleep for the night (except the occasions where a child comes in with some middle of the night crisis), this has been quite difficult for me. I know myself well enough to know that I am not well rested I can be quite cranky and my anxiety starts to sky-rocket. Knowing this, I make it a point to prioritize sleep and make it as restful and restorative as possible. I can make some guesses as to why the past few weeks have been so difficult and work toward resolution so that I can, once again, sleep more peacefully. I found some really great tips on proper sleep hygiene ("5 Sleep-Promoting CBT Techniques for Insomnia" (Issue
399)). These are some helpful ideas on how to prepare for a healthy night sleep.
* Get outside in natural light. A study found that people who are exposed to natural light during morning hours sleep better at night than those who don't get much morning light.
* Exercise, early. Getting outside and moving your body seems to help nighttime sleep. Regular morning exercise sets us up not only for the day but also for the night by helping us produce the sleep-promoting hormone melatonin earlier in the evening. Don't exercise intensely in the evening, though, as this may elevate adrenaline for hours afterwards, driving sleep away.
* Cut out screen time in the evening. Too much screen light around bedtime impedes melatonin production, giving the body the impression that it's not yet time to sleep. Screen light can make the brain feel it is still daytime and encourage alertness.
* Don't lie in on the weekend. Yes, you may have a sleep debt, but don't try to repay it on weekends. Sleep needs to be regular and habitual.
* Cut out booze. Alcohol may get people off to sleep, but it tends to compromise sleep quality and can make people wake up later in the night.
* Limit caffeine and other stimulants such as sugar.
* Ensure your bedroom is dark enough. Keep the lighting level low – the darker the better.
* Wind down. Check your wind-down routine. Cease screen time an hour before bed. A warm bath can help warm up the extremities relative to the body core, which aids sleep onset. Wearing socks in bed, while not sexy, may also aid sleep onset in this way.
* Get outside in natural light. A study found that people who are exposed to natural light during morning hours sleep better at night than those who don't get much morning light.
* Exercise, early. Getting outside and moving your body seems to help nighttime sleep. Regular morning exercise sets us up not only for the day but also for the night by helping us produce the sleep-promoting hormone melatonin earlier in the evening. Don't exercise intensely in the evening, though, as this may elevate adrenaline for hours afterwards, driving sleep away.
* Cut out screen time in the evening. Too much screen light around bedtime impedes melatonin production, giving the body the impression that it's not yet time to sleep. Screen light can make the brain feel it is still daytime and encourage alertness.
* Don't lie in on the weekend. Yes, you may have a sleep debt, but don't try to repay it on weekends. Sleep needs to be regular and habitual.
* Cut out booze. Alcohol may get people off to sleep, but it tends to compromise sleep quality and can make people wake up later in the night.
* Limit caffeine and other stimulants such as sugar.
* Ensure your bedroom is dark enough. Keep the lighting level low – the darker the better.
* Wind down. Check your wind-down routine. Cease screen time an hour before bed. A warm bath can help warm up the extremities relative to the body core, which aids sleep onset. Wearing socks in bed, while not sexy, may also aid sleep onset in this way.
Have a Peaceful Night!
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