Expert Tips for Managing Insomnia on Sleepless Nights

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I had an early meeting the next morning, so I tried everything to overcome my insomnia and finally get some sleep.

After exercising and having an early dinner, I gave myself time to relax. I read a few chapters until I felt drowsy and softly closed my eyes.

When I woke up in the middle of the night, my mind felt like a web browser with forgotten tabs reloading. What if it rains on my wedding day next year? Did I bother my friend by asking for pet-sitting help? I need to make an effort to stay in touch with extended family. Am I taking too much time off or not enough?

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Before I knew it, I was wide awake. I managed to catch some sleep, but it was frequently disturbed by my restlessness. By the time the sun peeked through my window, I had already surrendered to the wakefulness.

Dr. Shalini Paruthi, co-director of the Sleep Medicine and Research Center at St. Luke’s Hospital in Chesterfield, Missouri, and spokesperson for the American Academy of Sleep Medicine, shared that she is part of the 1 in 10 individuals who suffer from chronic insomnia.

Dr. Rachel Salas, a professor of neurology at the Johns Hopkins University School of Medicine in Baltimore, explained that chronic insomnia occurs when a person consistently takes more than 30 minutes to fall asleep or return to sleep, occurring up to three times a week for over three months. This condition can lead to symptoms like difficulty concentrating and changes in mood, impacting the individual's daily life.

There are various effective ways to address the issue, such as improving your sleep habits and participating in cognitive behavioral therapy tailored for insomnia. However, these methods typically require a few weeks to show results.

So, what can you do on those nights when you feel like sleep is out of reach - or will only come after a struggle?

Why do you have insomnia?

The first step is to identify where the insomnia is coming from, said Paruthi, who is also an adjunct professor at Saint Louis University School of Medicine.

Insomnia can be triggered by significant life events like mourning a loved one or going through a medical issue. It is commonly linked to feelings of stress, anxiety, and depression.

However, according to Paruthi, it is important to note that just because insomnia may be connected to these factors, it should not be ignored or assumed to resolve on its own once the underlying issue is addressed.

"Insomnia is a genuine disorder," she explained, "and it is important to address it in order to restore the person to their optimal mental health."

Restless leg syndrome can also be a cause of insomnia, affecting many individuals, although it is frequently overlooked as a contributing factor, according to Paruthi.

Feeling restless and having the urge to move your arms, legs, or torso is called hyperarousal, which can disrupt your sleep.

It is common for people to remain undiagnosed because they struggle to explain their symptoms. It is important to note that it is not only the legs that can be affected.

If that is the case, she recommends getting up, walking around the house and doing some stretches to ease the restless feeling before trying again to get to sleep.

Do you stay in bed?

Don't turn your bed into a source of stress when trying to sleep, advised Salas, a sleep neurologist at the Johns Hopkins Center for Sleep and Wellness.

According to her, the worst thing for someone with insomnia is to stay in bed and struggle to sleep.

If you worry, check your phone or watch TV in bed, the brain gets conflicting messages about what your bed is for, Salas said.

Young African woman lying fast asleep in her comfortable bed at home in the early morning

Young African woman lying fast asleep in her comfortable bed at home in the early morning

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The holy grail of sleep tips

Instead of staring at the clock, simply stick to your usual bedtime routine. When it's time to hit the hay, give yourself about 15 to 20 minutes to drift off to sleep, suggested Salas.

If you find yourself still awake after this time, grab a flashlight (not your phone) and head to a different room. Engage in a calming activity until you start to feel tired, then return to bed and try to fall asleep again, she recommended.

No, according to Salas, if you're not feeling drowsy at the bedtime you've set for yourself, you should not get into bed at that time.

Salas explained that many people might think, "Well, I'm not sleepy, so I'll just stay awake and go to bed when I feel tired." However, she pointed out that this approach can lead to inconsistency in your bedtime and wake-up time. Research shows that even if you get a full 10 hours of sleep, inconsistent sleep patterns can make you feel like you're sleep-deprived.

Sleep-friendly activities

Whatever you do in those times when you get out of bed needs to be relaxing and follow good sleep hygiene, Paruthi said.

Salas suggests that patients listen to classical music or nature sounds to help their brain associate with sleep. Another option is to read a book that isn't too engaging or magazines with short articles using a flashlight.

According to Salas, this is not the time to do chores like laundry or start catching up on work emails. The key is to train your brain to unwind and prepare for sleep.

If you find yourself getting seven to nine hours of sleep and still feeling tired during the day, there could be an underlying sleep disorder you need to treat, Salas said.

If you are trying all the recommended practices but still having a hard time, there are effective over-the-counter or prescription medications that you can talk to your doctor about to get you through particularly difficult nights, Paruthi said.

Sleep is crucial for memory, cognition, and overall health. If you're feeling tired and sluggish despite getting enough sleep, it might be a good idea to consult with your doctor.

Editor's P/S:

Insomnia, a prevalent sleep disorder, can significantly impair daily life. It's crucial to identify underlying causes, such as stress, anxiety, or restless leg syndrome, and address them accordingly. While cognitive behavioral therapy and improved sleep habits can effectively manage insomnia, there are immediate strategies to alleviate its effects on nights when sleep seems elusive.

One effective approach is to leave the bed if sleep evades you for more than 20 minutes. By engaging in calming activities, such as listening to soothing music or reading a non-stimulating book, you can create a conducive environment for sleep. This helps prevent negative associations with the bed, which can worsen insomnia. Moreover, maintaining a consistent sleep-wake cycle, even on weekends, is essential for regulating the body's natural sleep rhythm. any underlying medical conditions and develop a personalized treatment plan that includes lifestyle changes, behavioral therapy, or medication if necessary. With the right approach, you can overcome insomnia and enjoy the benefits of restful sleep.