Wakeful Nights: The Power Of Sleeplessness And Alertness

Sleep is a necessity, but for many, it is an elusive state. Sleep maintenance insomnia, or the inability to stay asleep, is the most common sleep complaint in the United States, with up to one in five Americans struggling to fall back asleep after waking up in the middle of the night. This phenomenon can lead to a vicious cycle of worry and stress, further exacerbating insomnia. However, there are effective strategies to combat this issue, including cognitive and behavioural techniques, relaxation methods, and the creation of a sleep-friendly environment.

Avoid caffeine and alcohol before bed

Caffeine and alcohol are two of the most common factors that can disrupt your sleep. Caffeine, a stimulant, can make you feel more alert and less sleepy. Its effects can linger for hours after consumption, and it can take up to 4.5 hours for the body to metabolise half of its consumption. For this reason, it is recommended to stop consuming caffeinated products at least eight hours before bed. This includes coffee, tea, soda, energy drinks, chocolate, and some pre-workout drinks. If you are particularly sensitive to caffeine, you may want to stop consuming it earlier in the day or switch to decaffeinated products.

Alcohol, on the other hand, can interfere with your sleep in a different way. While it may initially make you feel sleepy, it can disrupt your sleep later in the night. It is recommended to avoid consuming alcohol at least three to four hours before bedtime.

In addition to avoiding caffeine and alcohol, there are other things you can do to improve your sleep hygiene. These include:

• Getting at least 30 minutes of natural light early in the day
• Maintaining a consistent sleep schedule, even on weekends
• Optimising your bedroom environment by keeping it cool, dark, and comfortable
• Practising relaxation techniques such as controlled breathing, meditation, and progressive muscle relaxation

Establish a relaxing bedtime routine

Establishing a relaxing bedtime routine can help you wind down and prepare for a good night's sleep. Here are some tips to help you create a soothing pre-sleep ritual:

Decide on a bedtime and stick to it

Choose a bedtime that suits your schedule and try to stick to it as much as possible, even on weekends. Having a consistent sleep schedule helps train your brain to naturally feel tired at the same time each night.

Set an alarm to signal bedtime preparation

About 30 minutes to an hour before your chosen bedtime, set an alarm or notification to remind yourself to start your bedtime routine. This will help you stay on track and serve as a signal to unplug and relax.

Put away electronics

The blue light emitted by electronic devices like smartphones, laptops, and TVs can trick your brain into thinking it's still daytime, suppressing the production of the sleep hormone melatonin. Try to put away all electronics at the beginning of your bedtime routine, and if you must use them, be sure to turn on the red-light filter to reduce blue light exposure.

Lower the lights and thermostat

Creating a cozy, cool, and dark sleeping environment can help set your body's circadian rhythm to sleep mode. Aim for a bedroom temperature of around 65 degrees Fahrenheit (18.3 degrees Celsius) and use dim lighting or candlelight to signal to your body that it's time to wind down.

Have a light, healthy snack or bedtime tea

Heavy meals and alcohol before bed can disrupt your sleep, but going to bed hungry isn't ideal either. Opt for a light, healthy snack like fruit, yogurt, or nuts to boost your melatonin levels naturally. Chamomile tea is also a great option, known for its sleep-inducing properties.

Wash off the day's stress

Taking a warm shower or bath one to two hours before bed can help lower your body temperature and encourage healthy sleep. It's a great way to relax and wash away the stresses of the day.

Stretch, breathe, and relax

Relaxation techniques such as deep breathing exercises, progressive muscle relaxation, and yoga can help release physical and mental tension. Mindfulness meditation, in particular, can help you accept your thoughts and emotions, enabling sleep onset.

Write down a to-do list or journal

Jotting down your thoughts in a journal or creating a to-do list for the following day can help reduce anxiety and organize your thoughts. It's a great way to mentally declutter and ensure you don't lie awake worrying about tomorrow's tasks.

Create a pre-bedtime playlist

Music can be a powerful relaxation tool. Create a bedtime playlist with calming music or sounds of nature to help you unwind and let go of the day's stress.

Read a book

Reading a simple or uneventful book with soft lamp light can be a great way to relax and signal to your body that it's time to sleep.

Use aromatherapy and essential oils

Aromatherapy and essential oils can help with stress management and promote relaxation. Try using soothing fragrances like lavender and cedarwood to create a calming atmosphere in your bedroom.

Remember, your bedtime routine should feel easy and tailored to your needs. Be patient and consistent, and you'll soon reap the benefits of improved sleep quality.

Make your bedroom a sleep sanctuary

A good night's sleep is essential for maintaining health and well-being, so it's important to create a bedroom environment that helps you drift off and enhances the quality of your sleep. Here are some tips to make your bedroom a sleep sanctuary:

Invest in Quality Bedding and Mattress

A comfortable bed is key to a good night's sleep. Choose a mattress that provides the right support for your body and addresses any specific needs, such as back support. Opt for soft, high-quality bed linen that feels good against your skin and regulates temperature. Silk bedding is a popular choice as it helps keep you cool, while others prefer soft cotton.

Find the Right Temperature

The ideal temperature for sleep is said to be around 60-65°F (16-18°C), as it matches the decrease in body temperature at the end of the day. However, you should find a temperature that suits your personal preference and keeps you comfortable throughout the night.

Keep the Bedroom Dark

Darkness is crucial for optimal sleep. Invest in blackout curtains or blinds to make your bedroom as dark as possible. An eye mask can also help block out light and create a sleep-inducing environment.

Remove Electronics

The blue light emitted by smartphones, TVs, and other electronic devices can disrupt your sleep by suppressing melatonin production. Remove electronics from your bedroom or at least power them down an hour before bedtime. Charge your devices in another room, and opt for a traditional alarm clock to wake up in the morning.

Keep the Bedroom Tidy and Clutter-Free

A messy, cluttered bedroom can be distracting and affect your sleep. Try to keep your space clean, tidy, and organised. Make your bed every morning, and ensure your bedside table and floor are clear of clutter. A minimal approach can help you stay on top of keeping your room neat and calm.

Opt for Soothing Colours and Scents

Paint your bedroom walls with soothing colours, such as soft greens, greys, or blues. These colours are associated with nature and tranquillity, promoting relaxation. Additionally, certain scents like lavender, chamomile, and mandarin have been proven to create a calming atmosphere. Try using essential oils, balms, or an essential oil diffuser to fill your bedroom with relaxing aromas.

Exercise during the day, but not before bed

Exercise is an important part of a healthy lifestyle, and it can also improve your sleep. However, the timing of your workouts may be key to ensuring you get a good night's rest. While it was previously thought that exercising before bed could disrupt sleep, recent studies have challenged this notion. So, when is the best time to exercise during the day, and why should you avoid exercising right before bed?

The Benefits of Exercise for Sleep

Regular exercise can promote relaxation, reduce anxiety, and normalize your internal clock. It also increases your core body temperature, and when it begins to drop, you tend to feel sleepy. Additionally, exercise can help reduce the symptoms of sleep disorders such as sleep apnea or restless leg syndrome.

Timing is Everything

While exercising at any time of day is beneficial, the optimal time to work out may depend on individual factors such as your chronotype, age, and any underlying health conditions. That said, current research suggests that morning or afternoon workouts may be best for promoting a good night's sleep.

Aerobic exercise in the morning or afternoon stimulates the release of melatonin, the hormone that regulates sleep, and shifts your circadian rhythm forward, making it easier to fall asleep early. Morning exercise also has the added benefit of exposure to sunlight, which helps stabilize circadian rhythms.

For those who struggle with insomnia or frequently wake up during the night, an evening exercise routine may be more beneficial. Resistance or light aerobic exercise performed in the early evening can help reduce nighttime awakenings, possibly because they raise body temperature to a lesser degree than more vigorous workouts.

The Bottom Line: Avoid Vigorous Exercise Close to Bedtime

While moderate-intensity exercise is generally fine to do in the evening, vigorous exercise close to bedtime is best avoided. Strenuous physical activity can stimulate your nervous system and raise your heart rate, making it difficult to fall asleep. Vigorous-intensity exercises like high-intensity interval training (HIIT) or heavy weightlifting are better suited to earlier in the day.

To summarize, while exercise is crucial for overall health and can improve your sleep, it's best to avoid vigorous workouts within one to two hours of bedtime. Instead, opt for moderate-intensity exercises like light weightlifting or yoga, and focus on establishing a consistent sleep schedule and a relaxing bedtime routine.

Try progressive muscle relaxation

Progressive muscle relaxation (PMR) is a technique that involves tensing and relaxing different muscle groups, one by one, to help you fall asleep. It is based on the idea that it is hard to feel tense when your muscles are relaxed. PMR has been effectively used to control stress and anxiety, relieve insomnia, and reduce symptoms of certain types of chronic pain. It can be learned by nearly anyone and only requires 10 to 20 minutes per day to practice.

• Lie on your back in bed in a comfortable position. Put a pillow under your head or your knees to relax your back. Rest your arms with palms up, slightly apart from your body.
• Take several slow, deep breaths through your nose. Exhale with a long sigh to release tension.
• Focus on your toes and feet. Curl your toes and arch your feet. Hold this movement briefly, then relax your muscles and let your feet sink into the bed. Feel them getting heavy and becoming totally relaxed.
• While breathing softly, move your attention slowly up your body, tensing then relaxing each area: calves, thighs, buttocks, lower back, abdomen, upper back, shoulders, arms, hands, neck, jaw, and forehead.
• When tensing a muscle group, contract it for 5 to 10 seconds while inhaling. Then, exhale and release the tension.
• Give yourself 10 to 20 seconds to relax before moving on to the next muscle group.
• If you are distracted by thoughts, gently return your attention to your breathing.
• If a muscle group is hurting, skip it and move on to the next one. Try to isolate the muscles as you contract them.
• Relax any remaining tense spots.

Progressive muscle relaxation can be practised seated or lying down, but it is recommended to wear comfortable clothing and be in a quiet place free of distractions. With practice, you can learn to accurately identify and diminish the signs and signals of stress and tension in your body.

Frequently asked questions