Battling Sleepless Nights: Strategies For Restful Sleep

Sleep is critical for our health, yet many people struggle with insomnia, a common sleep disorder that makes it challenging to fall asleep, stay asleep, or both. Insomnia can be acute, lasting just a few days or weeks, or chronic, persisting for three or more nights a week over several months. It can affect your energy levels, mental health, cognitive function, and ability to function during the day. While it's not usually dangerous, chronic insomnia can increase the risk of heart disease, high blood pressure, and diabetes. If you've been struggling to sleep for days, it's important to address the issue and make changes to improve your sleep quality.

Sleep deprivation

Stage 1: After 24 Hours

Missing a day's sleep won't cause major health problems, but you can expect to feel tired and exhausted. Staying awake for 24 hours is similar to having a blood alcohol concentration of 0.08%, the legal limit for driving, and you may be at risk of errors and accidents in everyday tasks.

Stage 2: After 36 Hours

After 36 hours without sleep, you will have an overwhelming urge to sleep. Along with the effects of the first stage, you may experience an increased appetite and extreme fatigue. You may also start to have microsleeps, which are brief episodes of sleep that last a few seconds. Research has found that hallucinations may also begin at this stage.

Stage 3: After 48 Hours

Missing sleep for two days is considered extreme sleep deprivation, and it will be even harder to stay awake. You are more likely to experience microsleeps and may also feel increased irritability and temporal disorientation.

Stage 4: Awake for 72 Hours

After three days of sleep loss, your urge to sleep will strengthen and you will likely experience more frequent and longer microsleeps. Your hallucinations might become more complex.

Stage 5: Awake for 96 Hours or More

By this stage, your perception of reality may be severely distorted, resembling acute psychosis, and your urge to sleep will be unbearable.

It is important to note that these symptoms will go away once you get enough sleep. However, it can take days or weeks to recover from sleep deprivation, and the longer you have been awake, the longer it will take to get back on track.

Treating Sleep Deprivation

The treatment for sleep deprivation depends on how much sleep you have missed. Options include napping, breathing devices for sleep apnea, over-the-counter sleep aids, prescription sleeping pills, and cognitive behavioural therapy for insomnia (CBTi).

Preventing Sleep Deprivation

Healthy sleep hygiene is one of the most effective ways to prevent sleep deprivation and improve your sleep quality. This includes:

• Going to bed and waking up at the same time every day
• Avoiding large meals, alcohol, and caffeine before bedtime
• Exercising regularly
• Maintaining a balanced diet
• Avoiding electronic devices at least 30 minutes before bedtime
• Keeping your bedroom relaxing, quiet, and cool

Insomnia

There are several potential causes of insomnia, including:

• Stress, anxiety, and depression
• Physical health issues such as asthma, allergies, acid reflux, or cancer
• Medication side effects, including from antidepressants, high blood pressure drugs, and corticosteroids
• Sleep disorders like sleep apnea, restless leg syndrome, and REM sleep behaviour disorder
• Lifestyle factors such as caffeine, nicotine, and alcohol consumption, as well as poor sleep habits and a change in routine

If you are experiencing insomnia, there are several strategies you can try to improve your sleep:

• Establish a sleep schedule and stick to it, even on weekends.
• Create a comfortable sleep environment by making your bedroom quiet, dark, and cool.
• Limit caffeine, nicotine, and alcohol consumption, especially close to bedtime.
• Avoid stimulating activities and stressful situations before bed.
• Exercise regularly, but not too close to bedtime.
• Avoid heavy or spicy meals late in the evening.

If insomnia is severely impacting your life or lasting for an extended period, it is important to consult a healthcare professional. They can help diagnose any underlying conditions and provide guidance or treatment options.

Sleep disorders

Sleep is a necessary part of life. When you're unable to sleep, it can take a toll on your health, energy, mood, and ability to function during the day. Sleep disorders can be caused by a variety of factors, including physical health issues, mental health issues, medications, and poor sleep habits.

Physical Health Issues

Many medical conditions and diseases can contribute to insomnia, including asthma, allergies, Parkinson's disease, hyperthyroidism, acid reflux, kidney disease, and cancer. Chronic pain is also a common cause of insomnia.

Mental Health Issues

Mental health conditions such as anxiety, stress, and depression are some of the most common causes of chronic insomnia. Other common emotional and psychological causes include anger, worry, grief, bipolar disorder, and trauma.

Medications

Many prescription drugs can interfere with sleep, including antidepressants, stimulants for ADHD, corticosteroids, thyroid hormone, high blood pressure medications, and some contraceptives. Common over-the-counter culprits include cold and flu medications that contain alcohol, pain relievers that contain caffeine, diuretics, and slimming pills.

Poor Sleep Habits

Poor sleep habits can also contribute to insomnia. This includes an irregular sleep schedule, napping, consuming caffeine or alcohol, eating sugary foods or heavy meals too close to bedtime, and not getting enough exercise.

There are several types of sleep disorders that can lead to insomnia:

• Sleep apnea: Heavy snoring interrupts normal breathing during sleep.
• Restless Legs Syndrome (RLS): You experience uncomfortable sensations in your legs and an urge to move them as you fall asleep.
• REM Sleep Behavior Disorder: You act out your dreams by talking, walking, or swinging your arms while asleep.
• Narcolepsy: You feel extremely sleepy during the day and may fall asleep suddenly.

If you've been experiencing sleep difficulties, it's important to identify the underlying causes and make the necessary changes to improve your sleep quality.

Stress and anxiety

Sleep and anxiety are closely intertwined. If you are experiencing stress and anxiety, it is likely that your sleep will be affected. Likewise, if you are not getting enough sleep, you are more likely to feel stressed and anxious. This can create a negative cycle, with anxiety and sleep issues feeding into each other.

Anxiety is a hard-wired response in our nervous system, designed to alert us to threats in our environment. In modern life, we rarely face immediate physical threats, but feelings of anxiety can still be triggered by our daily stressors, such as work, family, or finances. These feelings can last for extended periods, upsetting your sleep schedule and causing ongoing distraction and worry.

When you are feeling anxious, you may experience cognitive, emotional, and physical symptoms that can make it difficult to fall asleep and get a good night's rest. Cognitively, you may experience racing thoughts, or anticipate bad outcomes. Emotionally, you may feel fear, uncertainty, or uneasiness. Physically, you may have sweaty palms, a rapid heartbeat, an upset stomach, or muscle tension.

If you are experiencing stress and anxiety that are affecting your sleep, there are some strategies you can try to help reduce your anxiety and improve your sleep:

• Deep breathing exercises before bed can activate a calming response through the parasympathetic nervous system.
• Listen to relaxing music, affirmations, or guided meditations with nature sounds.
• Reduce or eliminate substances that can affect your anxiety, such as alcohol, nicotine, and caffeine.
• Avoid eating spicy foods or large meals if you feel nauseous or have stomach pain when anxious or stressed.
• If you feel anxious while in bed, get up and do something relaxing until you feel ready to try sleeping again.
• Avoid social media and reading the news before bed, as this may increase anxiety.
• Discuss any medication side effects with your doctor, as some medications can disrupt sleep.

If at-home strategies do not help reduce your anxiety and improve your sleep, it is important to seek professional help. Talk to your healthcare provider about your feelings of stress and anxiety, and they can recommend further intervention options, such as behavioural changes or anti-anxiety medication.

Poor sleep habits

Maintain a Consistent Sleep Schedule

It is important to go to bed and wake up at the same time each day, even on weekends. This helps to regulate your body's internal clock and can improve your sleep quality. Try to avoid napping during the day as it may disrupt your nighttime sleep. If you must nap, limit it to 30 minutes and avoid napping too close to bedtime.

Create a Comfortable Sleep Environment

Your bedroom should be a quiet, dark, and cool space that is reserved for sleep and sex only. Use earplugs, a sound machine, or a fan to block out noise. Consider using blackout curtains or an eye mask to block out light. Ensure your mattress, pillow, and bedding are comfortable and supportive.

Avoid Caffeine, Nicotine, and Alcohol

Caffeine and nicotine are stimulants that can keep you awake, while alcohol can disrupt your sleep cycle. Avoid consuming caffeine and nicotine close to bedtime, and limit your alcohol intake. Remember that caffeine can remain in your system for up to six hours, so finish your last cup of coffee by noon to ensure it doesn't affect your sleep.

Establish a Relaxing Bedtime Routine

Engage in relaxing activities before bed to help you unwind and prepare for sleep. This can include reading a book, listening to soft music, or taking a warm bath. Avoid stimulating activities such as watching TV, using electronic devices, or having intense discussions or arguments before bed.

Exercise Regularly

Regular exercise can help improve your sleep quality. Try to exercise during the day, preferably in the morning. While gentle stretching or yoga before bed is fine, avoid high-intensity workouts too close to bedtime as they may energize you and make it difficult to fall asleep.

Improve Your Diet

What you eat can impact your sleep. Avoid spicy and fatty foods, especially close to bedtime, as they can cause heartburn and discomfort. Also, limit your fluid intake before bed to prevent frequent trips to the bathroom. Eat dinner at least a couple of hours before bedtime, and avoid heavy or rich meals within this time frame.

Manage Stress and Anxiety

Stress, anxiety, and depression are common causes of insomnia. Try to establish a wind-down period before bed where you engage in relaxing activities and avoid stressful situations. Consider practising relaxation techniques such as meditation, deep breathing, or progressive muscle relaxation to help calm your mind and body.

Frequently asked questions