Exciting Days Keep Me Up At Night

It's not uncommon for people to experience insomnia due to excitement. This can be caused by the anticipation of a big day or event, such as a trip, exam, or job interview. In some cases, it can even be caused by the prospect of simply going about your everyday life. While it's normal to feel excited from time to time, chronic sleep issues and habit problems can be signs of something more serious, such as ADHD, depression, or sleep disorders. If you think this may be the case, it's important to seek professional help.

Characteristics of not being able to sleep after an exciting day

Avoid screens before bed

If you're having trouble sleeping after an exciting day, it's best to avoid screens before bed. Here's why, and what you can do instead:

Blue Light Exposure

Screens such as phones, TVs, laptops, and even e-readers emit blue light, a short wavelength of light that interferes with sleep by suppressing the production of melatonin, the sleep hormone. To mitigate this, you can wear blue-light-blocking glasses or enable a blue light filter on your devices. Additionally, try to get plenty of light exposure during the day to reduce the negative impact of blue light at night.

Arousing Content

The content you consume before bed can also affect your sleep. Stressful or negative news stories, fast-paced action shows, or violent video games can leave you feeling agitated instead of relaxed. Similarly, positive content can trigger the release of dopamine and norepinephrine, exciting your brain when it should be winding down. Opt for relaxing and passive activities such as watching familiar TV shows, reading, listening to music, or practising meditation and breathing exercises.

Cutting into Sleep Time

Engaging content can make it hard to put down your device, causing you to stay up later than intended. This leads to sleep deprivation, affecting your energy levels, mood, and overall well-being. To prevent this, set reminders or alarms to indicate when it's time to stop using your devices and prepare for sleep.

Impact on Relationships

Research indicates that excessive phone usage can negatively impact relationships, causing feelings of insecurity and unease in partners. Powering off your devices one to two hours before bedtime or dimming the screen brightness can help address this issue.

Eye Strain and Dryness

Excessive screen time can lead to eye strain due to the blue light emitted by devices. Additionally, focusing on screens for extended periods can result in reduced blinking, causing eye dryness. Giving your eyes a break from screens before bed can help alleviate these issues.

Listen to music

Listening to music is a great way to wind down and improve your sleep quality. Music has been shown to decrease levels of the stress hormone cortisol, which can increase alertness and lead to poor sleep. It can also trigger the release of dopamine, a hormone released during pleasurable activities, which can boost good feelings at bedtime and help manage pain.

To make music part of your bedtime routine, try the following:

• Make it a habit: Create evening rituals that give your body sufficient time to wind down, incorporating music in a way that's calming and consistent.
• Find enjoyable songs: If a pre-made playlist isn't working for you, try making a mix of songs that you find enjoyable. While many people benefit from songs with a slower tempo, others may find relaxation in more upbeat music. Feel free to experiment and see what works best for you.
• Avoid songs that cause strong emotional reactions: While music can trigger the release of feel-good hormones, it can also evoke strong emotions. Listening to songs that bring up intense feelings may not be ideal for bedtime, so opt for music that's neutral or positive instead.
• Be careful with headphones: Headphones and earbuds can cause damage to the ear canal if worn while sleeping, especially if the volume is too high. They can also lead to a buildup of earwax and an increased risk of ear infections. Instead, try setting up a small stereo or speaker somewhere close to your bed. Choose speakers without bright lights, which can interfere with sleep, and select a volume that is soothing without being disruptive.

Research has shown that listening to music is an effective, inexpensive, and safe method for treating insomnia. In one study, adults who listened to 45 minutes of music before going to sleep reported having better sleep quality starting from the very first night. This benefit had a cumulative effect, with participants reporting better sleep the more often they incorporated music into their nightly routine.

So, if you're struggling to sleep after an exciting day, give music a try! Experiment with different songs and playlists to find what works best for you, and make it a part of your bedtime routine to improve your sleep quality and duration.

Exercise

Timing and Consistency

The link between when you exercise and how well you sleep isn't always straightforward, and it can vary from person to person. However, some general guidelines suggest that morning workouts often lead to deeper, more restorative sleep and a more consistent sleep schedule. Working out in the late afternoon can be optimal for your body temperature and muscle function, but it may cause a slight delay in bedtime due to increased post-exercise alertness. Evening workouts can be beneficial for de-stressing but try to avoid high-intensity activities close to bedtime, as they may interfere with sleep. Maintaining a consistent exercise routine is the most important thing.

Types of Exercise

• Aerobic exercise or cardio – This type of exercise increases your heart rate and improves your blood pressure. It includes activities such as brisk walking, swimming, biking, jogging, water aerobics, and running. Moderate-intensity aerobic exercise may improve sleep quality more than vigorous-intensity activities.
• Strength training or resistance exercises – These exercises build muscle and include activities such as sit-ups, push-ups, weightlifting, and resistance bands. They can improve sleep quality and reduce anxiety and depression symptoms.
• Yoga – A specific type of resistance training that focuses on posture improvement, breathing exercises, and meditation. Yoga has been shown to alleviate stress, help with weight loss, and reduce pain. It can also improve sleep quality, especially for the elderly, women with sleep problems, and women with Type 2 diabetes.
• Tai Chi – Often referred to as "meditation in motion," Tai Chi involves slow, deliberate movements paired with deep breathing. It can help alleviate stress and anxiety, setting the stage for better sleep.
• Pilates – Similar to yoga, Pilates emphasizes breath control while performing movements and focuses on core strength and flexibility. It can help you relax and prepare for sleep.
• Progressive Muscle Relaxation (PMR) – This technique involves tensing and then relaxing different muscle groups sequentially, helping you recognize muscle tension and inducing deep relaxation.
• Breathing exercises – Techniques like diaphragmatic breathing or the "4-7-8" method can trigger the body's relaxation response and improve sleep.

Additional Tips

• Experiment with timing and intensity – Try exercising during the day, in the afternoon, or a few hours before bedtime to see which routine works best for you.
• No need to overdo it – Just 30 minutes of moderate daily exercise can improve sleep quality and alleviate anxiety.
• Choose exercises you enjoy – Find activities that you look forward to, so it becomes a rewarding experience rather than a chore.
• Listen to your body – If you're feeling extremely tired, opt for a lighter activity or rest. Prioritize sleep as it is the foundation for overall health, including fitness.

Meditate

If you're feeling too excited to sleep, meditation may be the solution you're looking for. Sleep meditations help create the inner conditions needed for a truly restful night. By settling the mind, you can rest the body, making it easier to wind down and drift off.

Meditation is an excellent tactic for calming your mind and priming your body for sleep. It can be hard to just jump into bed and fall asleep, especially if you have anxiety or insomnia. Stress, pain, and anxiety are common factors that can interrupt sleep and keep you awake at night. Sleep meditation helps to counteract this by promoting a sense of calm and relaxation.

• Breathing exercises: Regulate your breath by counting breaths and slowing your breathing down. This signals to your body that it's time for sleep.
• Mindful body scanning: Notice your breath and the places where your body is touching the bed. Starting at the toes, think of "switching off" any effort in each body part, moving gradually upwards.
• Visualization: Imagine a relaxing and comforting blue light emanating from your chest and slowly covering your entire body, or visualize yourself lying in a sunny field, warm and comfortable. Choose images that make you feel happy, content, and restful.
• Progressive muscle relaxation: Start at your toes and consciously try to relax each muscle as you move up your body, or tense and relax muscles rhythmically to release stress.
• Guided meditations: Guided meditations are especially helpful for beginners. They can walk you through focusing on your breath, the present moment, body scanning, visualizations, and calming mantras. You can find guided meditations on platforms like YouTube, or through podcasts, audiobooks, or meditation apps such as Headspace, Calm, or The Mindfulness App.
• Consistency: Try to practice meditation daily. The more you practice, the better it will work for you. Consistency also helps your body and mind learn that when the clock strikes a certain time, it's time to wind down for sleep.
• Limit screen time: Staring at a screen disrupts your brain's ability to relax and fall asleep. Limit your screen time a few hours before bed and put your phone aside.
• Create a good sleep environment: Most people sleep best in a dark, cool, and quiet place.
• Manage stress and pain: Develop healthy strategies for managing stress and pain during the day, such as meditation, therapy, or medication. This will improve your sleep at night.

Remember, the most important thing is to make an effort to meditate and to get quiet before you try to sleep. The more you practice, the more likely you are to build a quiet and restful mind that can sleep at ease.

Take a bath

If you're feeling too excited to sleep, taking a bath 1-2 hours before bedtime can help you relax and improve your sleep quality. The water temperature should be between 104 to 109°F (40 to 43°C), and you should soak for at least 10 minutes to get the full benefits.

Taking a warm bath before bed improves your "temperature circadian rhythm". A hot bath helps change your core body temperature, causing blood to circulate from your internal core to your hands and feet. This removes body heat and lowers your body temperature, signalling to your body that it's time for bed.

The ideal time to take a bath is 90 minutes before bed, which will help you fall asleep about 10 minutes faster than usual. So, if you're feeling too excited to sleep, run yourself a hot bath and give yourself plenty of time to soak and relax before climbing into bed.

Frequently asked questions