From Restless to Rested: Practical Tips for Better Sleep

Most of us know what it’s like to push through the day on too little sleep. It might affect your mood. Your memory and judgment may be impacted. You may be more accident-prone at home and behind the wheel. And that’s just after one rough night. Long-term sleep deprivation has cumulative consequences on your general health:

• Your risk for high blood pressure increases if you sleep less than five hours a night
• Lack of sleep raises insulin levels, putting you at risk for type 2 diabetes
• You are more prone to gaining weight
• Inadequate sleep has been linked to higher levels of chemicals linked to inflammation, which raises your risk for heart disease
• Poor sleep reduces sex drive in both sexes and can lead to erectile dysfunction in men

Causes of Insomnia

Insomnia affects most people from time to time, and chronic insomnia can have a variety of causes:

• Physical –Issues such asarthritis pain, heartburn, frequent urination, andsleep apnea are common and can keep you awake or prevent you from getting deep, uninterrupted sleep.

• Emotional – Stress and worry are major culprits. Concerns about work, money, family, or a traumatic life event can keep your mind racing and wide-awake. Insomnia can also be a symptom of clinical depression.

• Environmental – It can be hard to sleep in a room that’s too hot, too cold, too bright, or too noisy.

• Circumstantial – Frequent traveling across time zones or working a late or very early shift can disrupt your circadian rhythm (sleep/wake cycle).

• Medicinal – Some medications taken too close to bedtime may cause you to have difficulty falling asleep.

Tips for Better Sleep

Fortunately, there are many things you can do to improve your sleep. Before resorting to sleeping pills, try the following:

• Set the stage. Optimize your bedroom environment. Invest in quality bedding and a comfortable pillow, and replace your mattress every 5-7 years. Keep the temperature around 65°F and make sure your window treatments don’t let in too much early morning light. If noise is a problem, consider a white noise machine. Use a diffuser to perfume your room with the relaxing scent of lavender. Remember, the bedroom is a place for sleep. Complete other activities, like checking email, reading on your iPad, eating, or watching TV in another room, so you can fully relax when you climb into bed.

• Reinforce your circadian rhythm– the natural time clock that governs your body’s sleep/wake cycle:
  • Get plenty of bright light, especially sunlight, during the day.
  • Blue light can trick your brain into thinking it’s still daytime. Limit your evening exposure to blue light from smartphones, computers, and your TV. Turn all devices off two hours before bed.
  • Avoid napping, especially naps lasting longer than 45 minutes and naps late in the day.
  • Develop a sleep and wake schedule, getting up and going to bed at the same time.
  • Avoid checking the time at night. Checking the time increases cognitive arousal and keeps you awake.

• Wind down. Ease your mind and body into sleep mode by relaxing before heading to bed. Turn off the TV and lower the lights. Put on some relaxing music. Meditate, do some breathing exercises, or listen to a guided imagery program. Do a little low-impact stretching or yin yoga. Take a hot bath or read a book.

• Try melatonin. Melatonin is a key sleep hormone that helps stabilize the circadian rhythm and can be taken as a supplement. You can also try over-the-counter sleep aids, but it’s a good idea to talk to your healthcare provider first. These medications contain ingredients that can be harmful depending on your underlying health conditions.

• Watch what you eat, and when. Don’t eat too close to bedtime and minimize fatty and spicy foods that can cause heartburn. Avoid caffeine and alcohol. Although alcohol can make you drowsy, its metabolites become active as you sleep and ruin your sleep cycle. You may fall asleep quickly, only to find yourself wide awake at 4 am. Stop drinking liquids 1-2 hours before bed to lower the likelihood of having to get up to use the bathroom.

• Get moving. Regular exercise is one of the best ways to ensure a good night’s sleep. It’s best to work out earlier in the day because it stimulates the production of the hormones epinephrine and adrenaline, which increase alertness. Avoid rigorous exercise 2 hours before bedtime.

• Don’t smoke! Exposure to smoke/nicotine, including secondhand smoke, has been associated with difficulty falling asleep and fragmented sleep.

You still can’t sleep. Now what?

Going to bed every night worrying about whether you will be able to sleep is a recipe for insomnia. If you’ve been tossing and turning for 20 minutes without being able to fall asleep, get up and read in low light. Avoid looking at the clock and get your mind off the fact that you can’t sleep before returning to bed.

If you are experiencing severe, long-term difficulty sleeping, talk with your doctor. They may recommend tests, including a sleep study, to rule out sleep apnea, restless legs syndrome, or a circadian rhythm disorder.

To speak with a sleep medicine specialist, contact MarinHealth Critical Care & Pulmonology. Dr. Anjuli Brighton is board-certified in Pulmonary and Sleep Medicine. Her expertise spans general pulmonary and comprehensive sleep medicine, with a particular focus on the intersection of environmental factors, health outcomes, and preventive care. Learn more here or call 415-924-1214.