Battling Sleepless Nights: Strategies For Insomnia

Sleep deprivation can have serious effects on the body and brain, and it's a common issue, with up to 70 million Americans suffering from sleep deprivation. After 24 hours without sleep, you're likely to feel tired and exhausted, and your risk of errors and accidents in everyday tasks increases. As the hours pass, the effects become more severe, with an overwhelming urge to sleep kicking in after 36 hours, and hallucinations and microsleeps possible after 48 hours.

There are techniques to help you fall asleep, such as controlled breathing, body scan meditation, and progressive muscle relaxation. There are also steps you can take to improve your sleep hygiene, such as maintaining a consistent sleep schedule, avoiding caffeine and alcohol before bed, and exercising regularly.

Practice controlled breathing

Controlled breathing is a great way to relax your body and calm your mind, helping you get ready for sleep. Here are some breathing techniques to help you get a good night's rest:

4-7-8 Breathing Technique

This technique is a form of pranayama, a common yoga practice that involves breath regulation to promote relaxation.

• Part your lips gently and exhale completely, making a breathy whooshing sound.
• Press your lips together and inhale silently through your nose for a count of four seconds.
• Hold your breath for a count of seven seconds.
• Exhale again for a full eight seconds, making a whooshing sound.
• Repeat this cycle up to four times.

Diaphragmatic Breathing Exercise

This technique focuses on strengthening your diaphragm and slowing your breathing.

• Lie on your back with bent knees, placing a pillow under your head and knees.
• Put one hand on your chest and the other on your stomach, just below your rib cage.
• Inhale slowly through your nose, concentrating on drawing the breath down to your stomach. The hand on your stomach should rise while your chest remains still.
• Exhale slowly, allowing your stomach to fall. Your upper hand should remain still.

Buteyko Breathing Technique

This method helps you manage your breathing and reset to a typical breathing rhythm.

• Sit in bed with your mouth gently closed, breathing through your nose at a natural pace for about 30 seconds.
• Breathe in and out through your nose once more, this time a little more intentionally.
• Gently pinch your nose closed with your thumb and forefinger, keeping your mouth closed until you feel the need to breathe again.
• With your mouth still closed, take a deep breath in and out through your nose again.

The Papworth Method

This method combines multiple breathing techniques and focuses on your diaphragm to promote natural breathing.

• Sit up straight or lie down, if you're using this technique to fall asleep.
• Take deep, methodical breaths in and out, counting to four with each inhale and exhale. You can breathe through your mouth or nose.
• Focus on your abdomen rising and falling, listening for your breath sounds to come from your stomach.

Alternate Nostril Breathing

This is a yoga technique that can be done sitting comfortably with your back straight.

• Close your eyes and take a deep breath in and out through your nose.
• Use your right thumb to close your right nostril.
• Inhale slowly through your left nostril.
• Close your left nostril with your ring finger, holding both nostrils closed briefly.
• Open your right nostril and exhale slowly through it.
• Pause at the end of the exhale, then inhale slowly through the right nostril.
• Hold your breath and close both nostrils.
• Open your left nostril and exhale slowly.
• Repeat this cycle 5-10 times.

Remember, it's important to find a technique that works best for you. You can try different exercises and see which one helps you relax and fall asleep more easily.

Exercise at the right time

Exercise is an important part of sleep hygiene and can help you fall asleep faster and improve your sleep quality. However, exercising too late in the day can interfere with your sleep.

How Exercise May Help You Sleep

Moderate aerobic exercise increases the amount of slow-wave sleep you get. Slow-wave sleep refers to deep sleep, where the brain and body have a chance to rejuvenate. Exercise can also help stabilize your mood and decompress the mind, which is important for naturally transitioning to sleep.

The Timing of Exercise

Some people may find that exercising close to bedtime keeps them awake. This is because aerobic exercise causes the body to release endorphins, creating a level of brain activity that may prevent some individuals from falling asleep. These individuals should exercise at least 1 to 2 hours before going to bed, giving endorphin levels time to decrease and allowing the brain to wind down.

Exercise also raises your core body temperature, which signals to your body clock that it is time to be awake. After about 30 to 90 minutes, the core body temperature starts to fall, facilitating sleepiness. Therefore, if you must exercise in the afternoon or evening, try to finish at least 3 hours before bedtime.

Despite these biological responses to exercise, some people find that the time of day they exercise does not affect their sleep. Overall, it is recommended to get at least 30 minutes of moderate aerobic exercise to see a difference in sleep quality.

Research on Exercise Timing

A study published in Sports Medicine found that evening exercise helped people fall asleep faster and spend more time in deep sleep. However, those who did high-intensity exercise within an hour of bedtime took longer to fall asleep and had poorer sleep quality.

Another study found that morning or afternoon aerobic exercise stimulates earlier melatonin release and shifts the circadian rhythm forward, making it easier to fall asleep early. For people who exercise outdoors, morning exercise provides the added benefit of exposure to sunlight, which helps stabilize circadian rhythms.

Evening exercise may negatively affect sleep quality for early birds but not night owls. This may be one reason why some people can exercise at night with no trouble, while others struggle to sleep afterward.

Avoid caffeine, sugar, and alcohol

If you're struggling to sleep, it's important to avoid caffeine, sugar, and alcohol. Caffeine and sugar can make you feel more alert and less sleepy, while alcohol can interfere with your sleep cycle.

Caffeine is a well-known stimulant that can keep you awake, and its effects can last for many hours after consumption. It's recommended to cut out caffeine at least eight hours before bedtime. This includes coffee, tea, and any other caffeinated products. Even if you feel like you can fall asleep after consuming caffeine, it could still be impacting your sleep quality and stages without you realizing it.

Sugar is also best avoided when trying to fall asleep. It causes blood sugar spikes, leading to a surge of high energy followed by a crash that leaves you feeling sleepy. Instead of sugary snacks, opt for foods that include protein or healthy fats. These will keep you feeling fuller for longer and help you avoid that sugar crash.

While alcohol can initially make you feel sleepy and help you fall asleep, it can disrupt your sleep later in the night. Alcohol is sedating at first, but as your body processes it, it can interfere with your ability to stay asleep. It's recommended to avoid alcohol at least three to four hours before bedtime to give your body enough time to process it and reduce its impact on your sleep.

In addition to avoiding caffeine, sugar, and alcohol, there are other things you can do to improve your sleep hygiene and enhance your sleep quality:

• Establish a consistent sleep schedule by going to bed and waking up at the same time each day.
• Optimize your bedroom environment by keeping it dark, quiet, and cool.
• Avoid electronic devices at least 30 minutes before bedtime, as the blue light emitted by smartphones, computers, and tablets can disrupt your sleep.
• Exercise regularly, but not too close to bedtime, as it can stimulate the production of cortisol, a hormone that makes you more alert.
• Maintain a balanced diet and avoid large meals, caffeine, and alcohol before bedtime.

Simplify your day

If you're struggling to sleep, simplifying your day-to-day life can help you get a better night's rest. Here are some tips to help you simplify your day and improve your sleep:

• Stick to a consistent sleep schedule: Try to go to bed and wake up at the same time every day, even on weekends. This helps set your body's internal clock and can improve your sleep quality.
• Create a relaxing bedtime routine: Wind down before bed with relaxing activities such as reading, stretching, listening to soothing music, or practising relaxation techniques like controlled breathing, meditation, or progressive muscle relaxation.
• Avoid stimulating substances close to bedtime: Caffeine and nicotine are stimulants that can interfere with your sleep. Avoid consuming caffeinated beverages after 2 p.m. or within 8 hours of bedtime. If you smoke, try not to smoke close to bedtime, as nicotine can disrupt your sleep.
• Limit screen time before bed: The blue light emitted by electronic devices can disrupt your sleep. Try to disconnect from devices at least one hour before bedtime.
• Optimise your bedroom environment: Create a comfortable and relaxing bedroom environment by controlling light, noise, and temperature. Consider using blackout curtains, earplugs, or a fan to create a peaceful sleep space.
• Exercise regularly, but not too close to bedtime: Daily exercise can improve your sleep, but intense exercise close to bedtime may hinder your ability to wind down. Try to finish exercising at least 3 hours before you go to bed.
• Eat dinner a few hours before bed: Eating a large meal late at night can make it harder to fall asleep. Aim to finish dinner a few hours before bedtime, and opt for a light snack if you need an evening bite.
• Avoid alcohol before bed: While alcohol may make you feel sleepy initially, it can disrupt your sleep later in the night. Avoid drinking alcohol within a few hours of bedtime to improve your sleep quality.

Create a nighttime routine

A nighttime routine can help you get better sleep and improve your sleep quality. Here are some tips to create an effective nighttime routine:

Set a bedtime

Decide on a bedtime and stick to it. Having a consistent sleep schedule helps train your brain to naturally feel tired at bedtime. It's important to maintain the same schedule, even on weekends, to keep your circadian rhythm in check.

Put away electronics

Electronic devices such as computers, televisions, smartphones, and tablets emit strong blue light, tricking your brain into thinking it's daytime. Put away all electronics at least one to two hours before bedtime. If you need to use your phone, turn on the red-light filter. Opt for printed books or magazines instead of reading on an electronic device.

Have a light snack or bedtime tea

Heavy meals and alcoholic beverages before bed can lead to indigestion and disrupt your sleep. Instead, opt for a light snack such as fruit, yogurt, cherries, grapes, kiwi, rice, or nuts. Non-caffeinated herbal teas, especially those with chamomile or lavender, can also help calm the mind and induce sleep.

Stretch, breathe, and relax

Relaxation techniques such as deep breathing exercises or progressive muscle relaxation can help release physical and mental tension. Yoga, meditation, and gentle stretching can also improve sleep quality and prevent cramping. Reading a book with a simple or uneventful plot can promote healthy sleep, but it's best to read outside of the bedroom with soft lamp light.

Write down a to-do list or journal

Journaling can be restorative, helping to sort out thoughts and feelings before bed. If journaling feels overwhelming, start with a simple to-do list. Writing down tasks for the following day can help clear your mind and improve sleep onset.

Prepare your bedroom

Transform your bedroom into a sleep oasis by making it as cool, dark, and quiet as possible. Set the thermostat between 65 to 68 degrees Fahrenheit, dim the lights, and remove any clutter. You can also use aromatherapy with calming fragrances like lavender and cedarwood to promote restful sleep.

Frequently asked questions