Battling Sleep: Eyes Closed, Mind Awake

There are many reasons why someone might not be able to sleep when they close their eyes. The most common cause of insomnia is stress, which can be caused by a variety of external and internal factors. It is important to address the underlying cause of insomnia, as it can have a negative impact on your skin, appearance, and overall health. Other factors that can contribute to insomnia include physical environment, diet, exercise, and screen time. Adopting a healthy lifestyle, reducing screen time before bed, and finding ways to relax the mind and body can all help to improve sleep quality.

Stress and anxiety can keep you awake

Stress and anxiety are common causes of sleep disturbances, with anxiety being the most prevalent mental health disorder in the US, affecting around 40 million people. It is natural to experience feelings of fear or worry in dangerous situations, but chronic anxiety can cause these feelings to persist, even in everyday situations. This can make it difficult to relax and fall asleep.

The link between stress, anxiety, and sleep is bidirectional, meaning that sleep disturbances can lead to anxiety, and anxiety can cause sleep deprivation. This can create a vicious cycle, with insomnia leading to anxiety, and anxiety exacerbating insomnia. This cycle can worsen both conditions over time.

Anxiety can affect the quality of sleep by disrupting the REM phase, which is when vivid dreams typically occur. For those with anxiety, these dreams may be disturbing or turn into nightmares that wake the sleeper.

Managing Sleep Anxiety

There are several strategies that can help manage sleep anxiety:

• Relaxation techniques: Relaxation techniques such as deep breathing exercises, progressive muscle relaxation, meditation, yoga, and mindfulness practices can help calm the mind and body before bed.
• Writing down worries: Writing down anxious thoughts and to-dos can help free up mental space and provide a sense of soothing and disconnect from worries.
• Bedtime routine and schedule: Maintaining a regular sleep schedule and bedtime routine can promote better sleep habits. This includes waking up and going to bed at the same time every day, avoiding stimulating activities before bed, and creating a comfortable and relaxing sleep environment.
• Avoiding stimulants: Caffeine, nicotine, and alcohol can act as stimulants and contribute to feelings of anxiety and sleep difficulties. It is advisable to avoid these substances, especially close to bedtime.
• Exercise: Engaging in dynamic sports or physical activities during the day can help reduce stress and tire the body, making it easier to fall asleep at night.
• Healthy diet: Eating a healthy dinner earlier in the evening and avoiding fatty foods close to bedtime can improve sleep quality.
• Therapy and medication: Cognitive behavioral therapy (CBT) and medications for sleep and/or anxiety can be effective treatments for insomnia and anxiety.

Bright lights and screens can disrupt sleep

The human body's internal clock, or circadian rhythm, is heavily influenced by light and darkness. Circadian rhythms are the 24-hour cycle of hormones and chemicals in the body that help dictate when you sleep and when you're awake. When the sun rises in the morning, the body produces cortisol to make you feel alert. When the sun goes down, the body produces melatonin, which induces feelings of sleepiness.

Blue light, emitted by electronic devices such as phones, laptops, tablets, and televisions, has shorter wavelengths than other colors in the visible light spectrum and causes more alertness than warmer light tones. Because blue light promotes wakefulness, it can have a powerful effect on the natural sleep-wake cycle.

Light exposure within two hours of bedtime can disrupt one's sleep cycle. Exposure to blue light in the evening stimulates the brain into thinking it's earlier in the day, slowing or stopping the release of melatonin and making it harder to fall asleep.

Over half of Americans polled say that they look at screens within an hour before bedtime or in bed before sleep. Despite their best intentions, many people can't seem to quit screen time. Engaging with devices such as phones and computers stimulates the mind and prevents relaxation before bed. The internet and interactive games can be highly stimulating, making it difficult to wind down and enter the state of relaxation necessary for restorative sleep.

To promote better sleep, it's recommended to limit screen time at least one hour before bedtime. Establishing a relaxing bedtime routine, such as reading a book, taking a warm bath, or practicing relaxation techniques, can also improve sleep quality.

Exercise and tiring your body can help you sleep

Exercise is a great way to improve your sleep. Working out is not only beneficial for your body and mind, but it can also help prepare your body for a good night's rest. Research shows that exercise helps you fall asleep faster and improves sleep quality.

The positive impact of exercise on sleep may be due to several factors. Firstly, it increases the production of melatonin, a hormone that regulates sleep-wake cycles. Secondly, it reduces stress, a common obstacle to falling and staying asleep. Thirdly, it improves your mood, creating a positive feedback loop where you feel more enthusiastic about exercising. Exercise also helps regulate your body temperature, which is necessary for falling asleep. The increase in body temperature during exercise aids the eventual drop 30 to 90 minutes afterward, facilitating sleepiness.

The timing of your workout may also play a role in the quality of your sleep. While some people may find that exercising close to bedtime interferes with their sleep, others may not experience any negative effects. It is recommended to listen to your body and exercise at a time that suits your sleep schedule. Aim to finish your workout at least one to two hours before bedtime to give your body time to wind down.

When it comes to the type of exercise, moderate to vigorous physical activity is ideal. This can include activities such as powerlifting, yoga, or a brisk walk. These exercises can help elevate your heart rate and create the biological processes in the brain and body that contribute to better sleep quality. Additionally, yoga and light stretching are great options for improving sleep, as they help calm the mind and body.

Exercising for at least 30 minutes a day can make a noticeable difference in your sleep. You don't need to train for a marathon to improve your sleep; consistent moderate-intensity exercise is key. By incorporating regular exercise into your routine, you can optimize your sleep and wake up feeling more rested and energized.

Caffeine, spicy, sugary, or heavy food can disrupt sleep

There are many reasons why you might not be sleeping when you close your eyes. One of them is the consumption of caffeine, spicy, sugary, or heavy food, which can disrupt sleep.

Caffeine, a stimulant, is well-known for its ability to promote wakefulness and enhance performance. However, it can also interfere with sleep, especially when consumed in large amounts or close to bedtime. Caffeine affects the brain by blocking adenosine, a sleep-inducing chemical. This disruption of the natural sleep-wake cycle can make it difficult to fall asleep and reduce the amount of deep, slow-wave sleep, which is crucial for feeling refreshed the next day. To avoid these negative impacts on sleep, it is recommended to cut off caffeine consumption at least eight hours before bedtime.

Spicy foods can also disrupt sleep. Research has shown that consuming a spicy meal at night can lead to less overall sleep and longer sleep onset. This may be due to indigestion or elevated body temperatures during the first sleep cycles, which have been linked to poorer sleep quality. Therefore, it is advisable to avoid spicy meals shortly before bedtime.

Sugar, particularly when consumed late at night, can overstimulate the body and impair sleep. A diet high in sugar is associated with decreased sleep quality, including sleeping less deeply and increased restlessness. Additionally, sugar consumption can lead to zigzagging blood sugar levels, which can result in a tendency to eat later in the day, further disrupting sleep. To promote healthy sleep patterns, it is best to reduce sugar intake, especially in the evening.

Heavy meals can also impact sleep. A large meal before bed can activate digestion, leading to discomfort and nighttime trips to the bathroom. Additionally, lying down with a full belly can cause heartburn and make it difficult to get comfortable. To avoid these issues, it is recommended to finish a heavy meal at least four hours before bedtime.

Reading a book or listening to rain ambience can help you sleep

There are many reasons why you might not be able to sleep when you close your eyes. Insomnia, for example, is a common sleep disorder that can be caused by stress, an uncomfortable sleeping environment, or the consumption of caffeine or alcohol before bed.

If you're struggling to fall asleep, reading a book or listening to rain ambience could help. Reading is a low-key activity that can help you wind down and relax before bed. Research suggests that it may also help to ease stress and improve sleep quality. In a 2021 study, participants who read a book in bed before sleeping were more likely to report improved sleep than those who did not.

Listening to rain can be comforting and help you concentrate and relax. Rain sounds can also act as a form of white noise, blocking out other sudden sounds that might startle you and disrupt your sleep.

To create the ideal environment for sleep while reading, try to avoid bright lights and blue light from electronic devices, which can interfere with your body's production of melatonin. Instead, opt for dim or amber lighting. Creating a comfortable and relaxing space with pillows, blankets, and soft music can also enhance the bedtime reading experience.

If you're not a fan of reading, listening to rain ambience or audiobooks can be a great alternative. Audiobooks can be especially beneficial for individuals with visual impairments or physical limitations that make holding a book difficult.

Whether you choose to read or listen to calming sounds, incorporating these activities into your bedtime routine may help improve your sleep quality and duration.

Frequently asked questions