Strategies for Better Sleep Despite Anxiety Over Insomnia

Strategies for Better Sleep Despite Anxiety Over Insomnia

Snatching Slumber Away: Break These Habits for Better Sleep!

Sick of tossing and turning through the night, or finding yourself still awake when the alarm goes off? Behavioral sleep medicine specialist, Michelle Drerup, PsyD, DBSM, has some advice to help you catch those elusive z's.

Nightmares from Neighborhood Routines?

Sometimes, your personal lifestyle habits may be the culprit keeping you from slumberland. Chronic pain, depression, or medications can interfere with your rest, but treating those underlying issues might not be enough. You may also find yourself wrapped up in a vicious cycle of worry and anxious anticipation as bedtime approaches.

If your fear of sleep and its effects becomes overwhelming, this can lead to a state of alertness, making it harder to drop off. To break this endless loop, making some changes to your nighttime routine could be the solution. So, let's dive into some simple strategies for better sleep habits.

Clocking in Consistency

Setting and sticking to a regular sleep schedule can do wonders for your shut-eye. Avoid extending your weekend sleep-ins or pulling late-night all-nighters, as this can lead to what we like to call "social jet lag." This feeling of disorientation is similar to the jet lag you'd experience after flying to a different time zone and can negatively impact your sleep quality. Consistency is key, so make sure you're sticking to the same bedtime and wake-up time, even on weekends.

Quiet Time to Chill

Setting aside some peaceful, relaxing time in the hours leading up to bed is invaluable. Instead of mindlessly scrolling through your phone, try setting aside at least 30 to 60 minutes to read a book, listen to calming music, soak in a warm bath or enjoy a cup of decaffeinated herbal tea.

Time to Take a Break

If you've been wrestling with sleep for hours, it can be tempting to just lie there, mentally willing yourself to drift off. However, this can make the situation worse. If you haven't nodded off after 30 minutes, get up and engage in a relaxing activity to help tire your mind and body. Try activities such as flipping through magazines, doing some yoga stretches or hobbies like knitting or coloring. Whatever you choose, avoid anything that requires focus, like paying bills or working on a computer.

Relaxation Techniques

Learning relaxation techniques can help you let go of tantalizing thoughts that keep you awake at night. Techniques such as meditation, guided imagery and progressive muscle relaxation can be powerful tools in your quest for sleep. Consult a sleep specialist who can help you learn these relaxation methods and teach you how to calm your mind and muscles, reducing racing thoughts and worries. Dealing with stress in a healthy manner is crucial for not just sleep, but overall well-being as well.

Track Your Shut-Eye

Keep a sleep log to monitor your sleep patterns and observe trends in your habits that might be contributing to insomnia. Writing down when you go to bed, wake up and any factors that could affect your sleep quality can provide valuable insights when discussing your sleep challenges with your doctor or a sleep disorder specialist. Smartphone apps and wearable devices are also available to help you keep track of your sleep habits.

Remember, improving your sleep habits doesn't have to be complicated. Breaking those patterns is often the secret to a better night's sleep for people struggling with chronic insomnia. Happy Z's!

Additional Tips from the Snooze Pros

• Limit Screen Time: The blue light emitted by screens can interfere with melatonin production, affecting your sleep quality. Try to reduce screen time before bed[2][3] and opt for more relaxing activities instead.
• Avoid Stimulants: Consuming caffeine and nicotine before bed can disrupt your sleep[1]. Try to avoid these stimulants in the hours leading up to bedtime.
• Avoid Alcohol Before Bed: Alcohol can disrupt sleep patterns by delaying REM sleep and causing more awakenings[1].
• Refrain from Spending Too Much Time in Bed: Spending extended periods in bed awake can weaken the association between your bed and sleep, potentially leading to conditioned arousal[3].
• Avoid Oversleeping: Oversleeping can exacerbate cognitive issues and depressive symptoms[4]. Aim for around 7 to 9 hours of sleep per night.
• Maintain Consistent Sleep Schedules: Keeping consistent wake-up times and bedtime routines can help regulate your internal clock and improve sleep quality[1].
• Engage in Regular Exercise: Regular physical activity can help improve sleep quality by stabilizing your circadian rhythm[1]. Aim for at least 30 minutes of exercise per day.
• Soak Up Morning Light: Exposure to morning light can help set your internal clock and promote a better sleep-wake cycle[1]. Try to spend some time outdoors in the morning, especially during sunlight hours.

1. In addition to establishing a consistent sleep schedule, it's beneficial to invest time in relaxation and de-stressing activities such as reading a book, listening to calming music, or practicing meditation and progressive muscle relaxation to improve sleep quality.
2. For better sleep, limit screen time before bed, especially electronic devices that emit blue light, as it can interfere with melatonin production and affect sleep quality.
3. If you've been struggling with insomnia, it is essential to avoid stimulants like caffeine, nicotine, and alcohol before bed, as they can disrupt your sleep patterns.
4. Engage in regular fitness-and-exercise routines to help improve sleep quality. Exposure to morning light during sunlight hours can also help regulate your internal clock and promote a better sleep-wake cycle. Adopting a health-and-wellness lifestyle approach will not only enhance your sleep but also impact your overall well-being.Keep these suggestions in mind and enjoy a restful night of sleep!

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