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Clean up your sleep routine
A solid bedtime routine can prevent insomnia and help you get a good night’s sleep.
General HealthClinically Speaking
6 min read
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It’s after midnight. You’re exhausted, but your mind is still racing. You scroll through your Instagram feed, read some articles, play a little Bejeweled Blitz, hoping it’ll help you fall asleep.
It doesn’t.
You toss and turn, anxiously checking the time as the minutes slip away before your morning alarm.
During the day, you struggle to stay alert. You go about your routine on autopilot until it’s finally bedtime. As soon as you turn out the lights, you’re suddenly wired again.
No, you’re not going crazy. But you may be wrestling with insomnia.
What is insomnia?
Catching zzzs is a challenge for many of us. Studies have shown (opens in new tab) that 6-10% of adults has chronic insomnia, and up to a third experience insomnia occasionally.
Doctors define insomnia (opens in new tab) as a sleep disorder that makes it hard to fall asleep and stay asleep. Some people with insomnia fall asleep easily, but have trouble staying asleep. Others have difficulty falling asleep in the first place. Many people experience short-term insomnia at various times in their life, but ongoing tossing and turning can have a big impact on your health.
Insomnia symptoms are pretty easy to recognize. They include:
Trouble falling asleep
Trouble staying asleep
Waking up after just a few hours of sleep
Tiredness or lack of energy
Anxiety, irritability, or depression
Attention span and memory issues
Increased clumsiness or lack of coordination
Improving your sleep hygiene.
The sleep struggle is real, and it can be incredibly draining. The good news is that there’s a lot you can do to improve your sleep hygiene (opens in new tab)—a health industry term for habits that help you get a good night’s rest. Follow these steps to dial down your day before bedtime.
Create a zen sleep space.
You’ve gutted your closet and sparked joy (opens in new tab) all over your apartment, but have you ever considered your sleep environment? Here are some ways to make your sleep space more peaceful.
Noise from garbage trucks, sirens, or loud neighbors can disrupt your sleep. If you want to rest like royalty, you’ll need to keep things quiet. If your living space is susceptible to sounds, try a white noise machine (opens in new tab), humidifier, or ear plugs.
Light produced by the sun helps regulate your internal clock. People with consistent exposure to natural light during the day often sleep better, so try to catch some rays while you can. Your most productive sleep cycles happen in a dark environment, which means any visible light can affect your ability to fall asleep. If you suffer from sleeplessness, blackout curtains or sleep masks can help. Be sure to power down your television, computer, and other light-emitting appliances before bedtime.
Temperatures that are too hot or too cold can disrupt your sleep schedule. The American Sleep Association (opens in new tab) recommends keeping your thermostat between 60 - 67 degrees.
Bedding makes sleeping more comfortable, and also luxurious. Make sure you’ve got a comfortable mattress, comforter, and sheets. Make sure you’re getting good support from your pillows - they can help prevent back and neck pain.
Clocks are your best friend when you need to make it to that 8 a.m. meeting, but at night, they can wreak havoc on your sleep cycle. If you’ve got a visible clock in your bedroom, be sure to hide it from view so you don’t focus on the time if you can’t sleep.
Devices don’t belong in bed. Computers, TVs, and tablets should be used elsewhere. When you bring them to bed, it trains your brain to remain alert and active to perform interactive tasks, which makes it harder to wind down.
Find time for sleep.
You schedule your coffee meetings, yoga classes, and family reunions, so why not schedule time to sleep? Plan on getting at least 7-8 hours of sleep per night, and factor this into your daily routine. Try to turn in at the same time every night so your brain will get into the habit of knowing when it’s time for sleep mode. If you’re a napper, limit naps to 30 minutes per day, and take them before 5 p.m.
Make yourself sleepy.
Sometimes, you need to proactively encourage your body and mind to get sleepy. Make exercise a part of your daily sleep hygiene routine. The American Sleep Association recommends you work out before 2 p.m. each day for an optimal sleep cycle. Because exercise generates endorphins, working out rigorously right before bedtime isn’t ideal and can make it difficult to fall asleep.
Yoga is also a great way to get moving and calm your mind when you’re feeling stressed, which is a leading cause of insomnia. If you’re having a tough time getting to sleep, try taking savasana (aka corpse pose) to help you transition into sleep and relaxation.
Develop a bedtime ritual.
You’ll want to get into the habit of winding down before you jump into bed. Sleep experts recommend taking a warm bath or meditating as a bedtime ritual that will help ease you into slumber. You can also listen to a calming audiobook, podcast, or guided meditation. The more mundane (opens in new tab) the information, the better.
Avoid activities that stimulate the mind such as work projects, planning, or worrying. Also avoid trying to purposefully to fall asleep, since it can induce a cycle of frustration that then prevents you from dozing off. If you’re anxious about the time or falling asleep, it may be best to get out of bed and do something else to relax and distract your mind.
Stay away from stimulants.
What you consume affects how you sleep. You’ll want to stay on the alert for substances and foods that can keep you up. Caffeinated beverages like coffee, tea, energy drinks, and soda can give you a buzz and spike your blood sugar, making it difficult to sleep. Certain types of alcohol, and nicotine, will do the same.
You’ll also want to lighten up your evening meals. Sugary, fatty, and acidic foods can cause indigestion, keeping you awake. Make sure you drink enough water before you go to bed to avoid waking up thirsty.
Still can’t sleep?
If you’ve checked all the boxes and still find yourself tossing and turning, then it might be time to bring in the sleep experts. If you frequently worry at night, Cognitive Behavioral Therapy (CBT) can help you learn ways to relax your mind so you can drift off into dreamland. If you have chronic insomnia, you might want to talk to your primary care doctor or a mental health professional to see if a sleep medication is right for you.
Sleep apnea is a frequent cause of sleeplessness. If you have difficulty breathing while you sleep, it might be time to visit a pulmonologist for a sleep study. If your doctor thinks you’re a good candidate, a sleep apnea machine can help regulate your breathing patterns.
Sleep apps (opens in new tab) and fitness trackers like the Apple Watch or Hello’s Sense (opens in new tab) collect sleep pattern data so you can understand how you sleep each night. With more knowledge about when you fall asleep or wake up, you can find ways of improving your sleep hygiene.
