The key to better sleep is being able to identify problems and poor sleep habits in order to then do something about improving things. Here are some common issues and tips to assist with this.
Learn to maximise your sleep drive
When you wake up in the morning, your sleep drive (or pressure for sleep) is low, and it rises steadily throughout the waking hours to a high level at bedtime. Sleep is easiest when sleep drive is high. When you sleep (overnight or during a nap), you lose sleep drive. If you sleep in for a few hours in the morning, nap in the afternoon, or go to bed too early in the evening, you might not have a high enough sleep drive to help you fall asleep and/or stay asleep.
- Make it a habit to recognise when you are tired and sleepy in the evening so that you only go to bed when you are tired.
- The average Australian sleeps between 7 and 8 hours a night. Spending much more time in bed than this puts you at risk of being awake when you really need to sleep. During the night or before getting up time, your body will develop a habit of awakeness. Therefore, limit your time in bed to no longer than the total time you are likely to sleep, e.g. 8 hours or less.
- Understand that napping or falling asleep in front of the TV at night will reduce your sleep drive at bedtime.
- Even on weekends, try to stick to the same waking time in the morning.
Take care of your body rhythm
You can think of your body rhythm like a single wave that is high during the day and low at night. When the wave rides high during the day, especially if we exercise and get good outdoor light, we are more likely to sleep well. Light in the morning is very important, so consider eating breakfast outside or by a window. It is also important to have a strong drop during the night. This can be achieved by having a regular sleep/wake schedule and not spending more time in bed than your daily sleep requirement (e.g. 7.5 to 8 hours).
If you struggle to fall asleep at night, sleep well once asleep, and have difficulty getting up in the morning, learn about Delayed Sleep Phase Disorder to see if it is the timing of the internal body clock that you should be looking further into.
Avoid internal disruptions (mind or body)
It is most commonly your mind or your body that disrupts your sleep (mental disruption) rather than external factors. Breathing problems are one physical disruption that causes poor sleep. During the night, you might have pauses in your breathing due to a partial or complete blockage of your airways. These pauses may or may not be noticed by you, but they will cause your sleep to be light and interrupted frequently throughout the night. This breathing pause is often associated with snoring, and it is often noticed by bed partners. Obstructive sleep apnoea refers to breathing problems during sleep. Ask your doctor if you may need a referral for an overnight sleep study if you believe you may have this problem. There are a number of ways of treating obstructive sleep apnea is a device called a CPAP which stands for Continuous Positive Airway Pressure. By treating sleep apnoea you can improve your sleep and avoid cardiovascular problems and other health problems. Sleep is also disrupted by the jerks associated with Periodic Limb Movement Disorder or the creepy, crawly sensation of Restless Legs Syndrome.
Oftentimes, people have too active minds to fall asleep, either at bedtime or when they wake up in the middle of the night. This can be due to a number of factors.
- Avoid stimulants such as caffeine, nicotine, and alcohol during the day and evening. Each of these acts as a stimulant, which will keep you awake. Caffeine can take up to 24 hours to be eliminated from the body.
- In the evening, it is important to have a buffer zone of 1-2 hours between any stimulating activity and going to bed. Turn off computers and similar electronic devices during this wind-down time. Melatonin, a hormone that aids in sleep, is suppressed by their light. Relax by watching pleasant TV programs, reading, listening to music, chatting, reading magazines, taking a hot bath or shower, or drinking a warm non-caffeinated, non-alcoholic beverage.
- Don’t let your worries keep you up at night. Consider writing out your main worries earlier in the day and then considering some solutions (even if it is just to think about them later in the week). Then fold over the ‘worry page’ and tell yourself before going to bed that you will revisit those worries tomorrow. It’s best not to worry about things you can’t change or that aren’t your fault.
- Once you’re in bed, use some strategies that help you relax. Imagine a peaceful place or a wonderful vacation. Many people listen to relaxing audio files before going to bed. Progressive muscle relaxation is especially beneficial for sleep. In addition to calming the mind, it also relaxes the body.
- It is common for depression and anxiety to cause sleep difficulties and you may need help managing these problems. Make sure your GP knows how these might affect you.
Reduce disruptions from outside sources
You should remove, reduce, or avoid any persistent problems that may disrupt your sleep if you are a light sleeper or have trouble returning to sleep. Pets, an early morning light, feeling too warm or cold, a partner snoring, or feeling unsafe are all examples of disturbances that can hinder sleep. When dealing with these issues, earplugs, eye covers, better curtains, heating, air conditioning, night lights, door locks, and separate bedrooms should all be considered.
Embrace a positive attitude towards sleep
People are often unaware that healthy sleep is NOT just one big ‘downtime’. In reality, we have a rollercoaster of lighter and deeper sleep during the night, and short awakenings are a very normal part of a night’s sleep. The important thing is to get back to sleep as quickly as possible. Most people feel they are awake for a large portion of the second half of the night. Studies have shown that many poor sleepers feel awake when they are actually in light sleep.
- If you are relaxed about feeling sleepy and moving in and out of sleep, you are more likely to get better sleep.
- Don’t watch the clock and think ‘rest is good’. You can’t force sleep – so try to be patient and don’t expect too much.
- Get out of bed if you are lying awake feeling frustrated, and do something relaxing until you feel ready for sleep. Try to keep the lights dim.
- Don’t do anything in your bedroom that isn’t related to getting sleep. You shouldn’t fall asleep watching TV in bed regularly. If you do, you can develop problems falling asleep again during the night without it.
- Rather than thinking of yourself as having insomnia, focus on developing good sleep habits.
