Lifestyle changes could end sleepless nights

Hey there, time traveller!
This article was published 07/03/2021 (2065 days ago), so information in it may no longer be current.

Are you sick of tossing and turning at night, then waking up in the morning feeling almost too tired to get out of bed? It seems over the last year—the year of the pandemic—more people are complaining of difficulty in sleep patterns. Insomnia can take a toll on your mood, energy and ability to function during the day, as well as increase the risk of serious health problems such as high blood pressure and weight gain. The solution can range from something as simple as making a few lifestyle changes to soliciting medical intervention and ingesting supplements.

The first step to better sleep is figuring out why you have difficulty dropping off, or consistently waking up in the middle of the night with no recourse but to watch the clock slowly tick its way to 6 or 7 a.m. Once you have a handle on the root cause, you can make some changes.

Experts say that emotional issues such as depression, stress and anxiety cause half of all insomnia cases. It is apparent that dealing with the underlying cause will help you sleep better—often easier said than done. Some stresses in life are of short duration, however, and will pass, while others are more deep-seated and will need intervention from a professional.

Natural sunlight

Dealing with insomnia may be as simple as making a few lifestyle changes. Start with getting natural sunlight every day. Our bodies have a built-in timekeeping device known as circadian rhythm which helps us keep awake during the day and sleep at night. Sunlight keeps this clock running smoothly.

Other things worth trying are making sure your bedroom is quiet, dark and cool, sticking to a regular sleep schedule, avoiding stimulating activities or stressful situations just before bedtime, and limiting alcohol, caffeine and nicotine several hours before bedtime. It should be noted that individuals react differently to stimulants such as caffeine and nicotine—for some, a cup of coffee or cigarette at bedtime may be just enough to keep them from relaxing. While alcohol may make one feel sleepy, it will interfere with quality of sleep.

One factor that is often overlooked is the role the hormone melatonin plays in the sleep-wake cycle. Melatonin, produced in the pineal gland in darkness, sends signals to let the brain know when it is time for sleep. Artificial light in the evenings—such as iPads, computers and high-voltage bulbs will inhibit production of melatonin, thus adding to sleeplessness. The solution is obvious—avoid any type of bright light an hour before going to bed. That means not reading from a backlit eReader or watching TV for the last 30 minutes before bedtime and keeping light in the bedroom low.

Herbal teas

You might try any one of several herbal teas that are known to contain substances to help one relax just enough to bring on sleep. Those that have shown to be effective are chamomile, lemon balm, passion flower, peppermint and lavender—or a combination of two or more. These contain flavonoids that may produce a mild sedative effect or boost production of certain amino acids in the brain to promote a sense of calm. It is likely true that any hot drink taken in the comfort of home while reading, or having a quiet conversation works as a calming agent.

If you have made lifestyle changes that are necessary and still have trouble falling asleep, you might look at over-the-counter sleeping aids or supplements.

If lack of sleep is interfering with usual energy levels over a period of a few months and creating extreme ongoing lethargy, you should visit your physician for a check-up. Some medical conditions including allergies, Parkinson’s disease and kidney disease can cause insomnia. Certain medications you are already taking such as antidepressants, cold and flu medications that contain alcohol, diuretics, high blood pressure medications and those that contain caffeine (e.g. Midol) may also add to sleeplessness.