Herbie Murray
Many people experience difficulty falling asleep. Some people may find that they need to hold something in their hands or hug a pillow to fall asleep. This habit could be linked to our fetal sleeping position as a child, or it could be a way to ease anxiety and make oneself feel comfortable. Sleep is critical for our health, and a lack of quality sleep can cause disruptions in our overall health. If you're having trouble sleeping, it's a good idea to talk to a healthcare provider, who can help improve your sleep or refer you to a specialist.
| Characteristics | Values |
|---|---|
| Objects held | Earplugs, small pen, old game cartridge, harmonica, lighter, vape, plush toy, soft pillow, body pillow |
| Reasons | Comfort, easing anxiety, reducing sleep apnea, fetal sleeping position |
| Other methods to improve sleep | Wind-down period, comfortable environment, sound generator, melatonin, antihistamine drugs, herbs or supplements |
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What You'll Learn
Comfort and anxiety reduction
Comfort and security are essential for a good night's sleep. Holding something while sleeping can provide a sense of physical touch, simulating the feeling of being close to another person. This sensation can trigger the release of oxytocin, often known as the "cuddle hormone," which fosters bonding and relaxation. Emotional attachment to objects, such as stuffed animals or blankets, can offer comfort and security, especially during stressful or transitional periods in life.
Childhood experiences and learned behaviours also shape adult sleep habits. Sleep hugging may originate in childhood as a way to cope with nighttime fears or separation anxiety. The comfort derived from holding a favourite object can create positive associations that persist into adulthood, providing a sense of familiarity and security.
Additionally, holding something while sleeping can be linked to reducing sleep disorders and promoting better sleep quality. For example, using a body pillow can support your entire body and encourage sleeping on your side, which may help reduce sleep apnea symptoms.
To enhance comfort and anxiety reduction, creating a sleep-friendly environment and routine is crucial. This includes establishing a comfortable bedroom with soft lighting and minimal noise. Practicing relaxation techniques, such as deep breathing exercises, meditation, or progressive muscle relaxation, can also help reduce anxiety and improve sleep quality.
Furthermore, addressing underlying anxiety or stress is essential for improving sleep. Simple stress relief techniques, such as yoga, tai chi, or listening to peaceful music, can help calm the mind and reduce the release of stress hormones. Additionally, seeking support from a mental health professional can provide additional tools and strategies to manage anxiety and improve sleep habits.
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Sleep apnea
There are many reasons why you might not be able to sleep without holding something, and one of them is sleep apnea. Sleep apnea is a sleep disorder that affects your breathing while you sleep, preventing you from getting restful sleep. It can cause you to stop breathing for 10 seconds or more at a time, and in some cases, up to 20-30 seconds. This happens because the muscles in your throat relax, causing the surrounding tissue to press on your windpipe and block airflow. As a result, your brain wakes you up just enough to breathe, disrupting your sleep.
If you suspect you have sleep apnea, it is important to seek medical advice. A healthcare provider can help diagnose and create a treatment plan to manage symptoms and prevent further complications. Treatment options such as CPAP (Continuous Positive Airway Pressure) therapy are available and effective in improving sleep quality and reducing associated health risks.
Holding something while you sleep, such as a body pillow, can help reduce the symptoms of sleep apnea. Sleeping with a body pillow encourages side sleeping, which can improve breathing and reduce the severity of apnea episodes. Additionally, hugging a pillow can provide emotional comfort and a sense of security, further enhancing your sleep quality.
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COVID-19-related stress
There could be a few reasons why you can't sleep without holding something. This habit could be linked to our fetal sleeping position as children, where we felt safer and more secure in the womb. Alternatively, it could be related to a sleep disorder such as sleep apnea, where holding something provides physical support to your body and helps you sleep on your side, reducing disturbances throughout the night.
Now, onto COVID-19-related stress:
The COVID-19 pandemic has undoubtedly taken a toll on people's mental health and sleep quality. The stress and anxiety associated with living through a global health crisis, fearing illness, facing social isolation, and dealing with economic uncertainty can lead to mental exhaustion. The pandemic has disrupted our sense of normalcy and routine, which can further contribute to feelings of anxiety and stress.
Research has shown a negative relationship between COVID-19-related stress and well-being, with higher rates of depression and lower well-being reported across various countries. Social isolation, financial worries, and fear of oneself or loved ones contracting COVID-19 have been identified as prominent sources of stress. These stressors can lead to sleep disturbances, difficulty falling asleep, and poor sleep quality, further exacerbating mental health challenges.
Additionally, COVID-19-related fatigue is a prevalent symptom, characterized by persistent exhaustion, weakness, and low energy levels that don't improve with rest. This fatigue can be long-lasting, impairing individuals' daily lives for weeks, months, or even longer in rare cases, known as "long COVID." Managing COVID-19-related stress and fatigue involves self-care practices such as rest, hydration, a healthy diet, light exercise, and stress management techniques like meditation or therapy.
If you are experiencing difficulties sleeping or managing stress due to the pandemic, it is essential to prioritize self-care and seek support from loved ones or mental health professionals.
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Electronic devices disrupting sleep
The use of electronic devices before bedtime can negatively impact sleep quality. Electronic devices such as computers, tablets, and cell phones emit short-wavelength-enriched light, also known as blue light. Exposure to blue light before bedtime can interfere with the body's production of melatonin, a hormone that signals the brain to prepare for sleep. As a result, blue light exposure can decrease melatonin levels, making it more difficult to fall asleep and negatively impacting sleep quality.
Numerous studies have established a link between using electronic devices with screens before bed and increases in sleep latency, or the amount of time it takes to fall asleep. The use of electronic devices can also lead to shorter sleep duration, longer sleep onset, and more sleep deficiency. Children are particularly vulnerable to the negative effects of blue light, with exposure leading to later bedtimes, reduced sleep quality, and increased daytime sleepiness.
In addition to blue light, electronic devices can disrupt sleep through constant notifications and alerts, preventing a healthy deep state of sleep. The urge to constantly check one's phone or other electronic devices can also disrupt sleep patterns and make it difficult to fall asleep. It is recommended to keep electronic devices outside of the bedroom or at least a few hours away from bedtime to improve sleep quality and duration.
To minimize the impact of electronic devices on sleep, it is advisable to enable "nighttime mode" or "dark mode", which reduces the emission of blue light. Additionally, setting devices on "silent mode" or "do not disturb" can eliminate notifications and reduce the urge to constantly check them. Establishing a consistent bedtime routine that does not involve the use of electronic devices is also beneficial for improving sleep quality.
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Insomnia
Some people find that they need to hold something in their hands or hug a pillow or plush toy to fall asleep. This habit could be linked to our fetal sleeping position as children, providing a sense of comfort and security. Additionally, holding something may help reduce sleep apnea, a disorder characterized by disturbed breathing during sleep, by supporting your body and encouraging side sleeping.
If you're experiencing insomnia, there are several strategies you can try to improve your sleep. Firstly, create a comfortable sleeping environment by adjusting lighting, sounds, and temperature to your preference. Avoid using electronic devices before bed, as the light from screens can disrupt the release of melatonin, the hormone that signals to your brain that it's time to sleep. Instead, try to wind down before bedtime by setting aside concerns from the day and engaging in relaxing activities.
If you're struggling to fall asleep, consider seeking advice from a healthcare professional. They can recommend treatments such as melatonin supplements, prescription medications, or herbal remedies. It's important to address insomnia as a lack of quality sleep can disrupt your overall health, impacting your mood, concentration, and daily functioning.
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Frequently asked questions
Holding something while sleeping can be linked to our fetal sleeping position as a child. It can also be a way to ease anxiety and make yourself feel comfortable.
Some people hold a plush toy, a soft cuddly pillow, or a body pillow, which can help with sleep apnea by supporting your entire body and allowing you to sleep on your side. Others hold smaller objects such as earplugs, lighters, vapes, pens, or old game cartridges.
Yes, there are many factors that can affect your sleep, such as stress, changes in your environment or routine, physical discomfort, or underlying medical conditions.
It's important to create a comfortable sleeping environment with the right lighting, sounds, and temperature. Give yourself time to wind down before bed and put aside any concerns or worries. If you can't fall asleep, try doing something relaxing or calming instead of staying awake in bed.
Yes, melatonin is a chemical that your brain uses to signal that it's time to sleep. It is available in prescription strength and lower strengths over the counter. Antihistamine drugs, which treat allergies, can also make you sleepy, such as diphenhydramine (Benadryl) and doxylamine (Unisom). However, always consult your healthcare provider before taking any new medications or supplements.
