Achieving a restful night’s sleep can be elusive for many, with the sensation of tossing and turning familiar to almost everyone. Whether it’s a rare occurrence or a nightly struggle, various factors contribute to sleep quality and quantity. While there’s no one-size-fits-all solution, experts suggest practical strategies that don’t involve medication or gadgets.
Rebecca Robbins, an investigator in the division of Sleep and Circadian Disorders at Brigham and Women’s Hospital in Boston, emphasizes the importance of healthy sleep strategies for success at night. Here are some key insights and tips provided by experts:
Setting Realistic Expectations
For those who believe they sleep poorly, experts advise managing expectations. People often have unrealistic notions of what constitutes a good night’s sleep, remembering the days of sleeping extensively in their youth. Harvard University’s Dr. Charles Czeisler suggests not worrying too much and acknowledges that in modern society, efficient sleep may be elusive. Understanding the body’s natural desire for a sleep gap and being patient can alleviate stress about sleep efficiency.
Sleep Hygiene
The term “sleep hygiene” encompasses good habits and practices conducive to restful sleep. Key principles include:
- Consistent Sleep Schedule: Go to bed and wake up at the same time every night to regulate the body clock.
- Balanced Eating: Adopt the practice of “breakfast of kings, lunch of princes, dinner of paupers” to optimize eating habits for sleep.
- Limit Alcohol Intake: While alcohol might aid initial sleep, it disrupts sleep later and worsens conditions like sleep apnea.
- Manage Caffeine: If sensitive to caffeine, moderate consumption is advisable, especially in the afternoon.
- Stress Management: Practices like meditation and breathing exercises can help alleviate stress.
- Short Naps: Keep naps short and avoid napping close to bedtime.
- Exposure to Natural Light: Get exposure to natural light in the morning to regulate circadian rhythms.
- Bedtime Routine: Establish a routine that involves turning off devices and engaging in calming activities.
Cognitive Behavioral Therapy for Insomnia (CBT-I)
Experts emphasize the efficacy of CBT-I, a talk therapy that addresses behaviors and thought patterns contributing to insomnia. It helps individuals avoid behaviors that worsen insomnia, fostering a better mindset for sleep.
Medical Help for Sleep Apnea
For persistent sleep issues, seeking help from specialists is crucial. Sleep problems become more common with age, and various physical and mental ailments are associated with sleep problems. Sleep apnea, characterized by symptoms like loud snoring and choking, requires attention, as it poses an increased risk of heart attack and stroke. Treatments like Continuous Positive Airway Pressure (CPAP) can be effective, although challenges like device recalls and supply chain issues persist.
Busting Myths about Sleep
Experts debunk common myths about sleep, such as the idea that falling asleep anywhere is a sign of a good sleeper. Realities include the optimal sleep duration of seven to nine hours, regardless of age, and the significance of when sleep occurs.
Conclusion
The public’s understanding of the importance of sleep in maintaining health has grown, with a shift away from glorifying insufficient sleep. While there’s no one-size-fits-all solution, adopting healthy sleep strategies, managing expectations, and seeking professional help when needed can contribute to better sleep quality and overall well-being.