Medically reviewed by
Dacelin St Martin, MD
Triple board-certified in Sleep Medicine,
Internal Medicine, and Pediatrics.
Know What’s Disrupting Your Sleep | How to Remedy Sleeplessness
Overview
The sad fact is that all too many of us are intimately familiar with insomnia – the tossing, turning, frustrating and seemingly endless attempts at falling asleep or the equally frustrating inability to stay asleep.
If you think you are struggling alone with insomnia, think again – the sleep disorder affects around a third of the world’s population.[1] With something as relatively common as this, plenty of holistic, medical, and cognitive approaches to treatment exist, but some less-common ones might do the trick.
So, if you find a good night’s sleep elusive, there is hope in sight in the form of some tips that could get your mind attuned to that most essential form of recharge.
Know What’s Disrupting Your Sleep
Insomnia is defined as difficulty initiating sleep, maintaining sleep, waking up too early, or sleeping that is essentially poor in quality, leaving you tired throughout the day.[2] Poor quality sleep over long periods can cause more than unpleasant symptoms; it can lead to heart disease, hypertension, anxiety, and depression.[3] Symptoms can include:[2]
· Fatigue
· Difficulty with attention and concentration
· Memory problems
· Poor work/school performance
· Irritability
· Daytime sleepiness/drowsiness
· Decreased motivation and energy
· Increased proneness for accidents at work or while driving
· Headaches
· Digestive issues
· Increased anxiety and worries about sleep
As you read this list of symptoms, you may think they could be related to several other things in the body – and you’d be correct. That is why it’s recommended that if you are experiencing any of them for three months or more, you should consult your doctor.
How to Remedy Sleeplessness
Approaching insomnia from a cognitive angle is very powerful, which makes sense when considering that insomnia unrelated to another medical condition may be rooted in anxiety.[4]
It’s further supported by the success of treatments such as Cognitive Behavioral Therapy for Insomnia (CBT-I) – a lifelong solution for those struggling with the sleep disorder for a long time. In any case, practicing good sleep hygiene can help, as well as some lesser-known approaches one may want to try.
But, before trying some of these suggestions (or alongside them), let’s take a look at some mental basics when it comes to insomnia treatment:
1) Make it Important
At the very foundation of improved nights would be the prioritization of sleep. Yes, it is a significant factor in maintaining good health, so elevate its standing in your life.
For example, if you know that some social plans will leave you going to bed later than usual but with the same wake time as always, maybe change them to suit your sleeping schedule – which should be the same every night.
2) Stop Worrying
Refraining from worrying is easier said than done, but worrying about another sleepless night becomes a self-feeding beast that grows in time and becomes more challenging to manage. So, try something called paradoxical intention.[5]
Here, the roles of the two thought modalities that play into your ability to relax enough to sleep are reversed. Instead of saying to yourself that you must fall asleep – try intentionally staying awake! This approach reduces performance anxiety around sleep.
Start by going to bed and keeping your eyes open. Tell yourself that you will stay awake for a few minutes (don’t force it). Keep doing this over and over until the eyelids feel heavy.
3) More Noise, Please
No, not traffic noise or a screaming baby. The noise we are talking about here is the kind that induces sleep.
The jury is still out on whether white noise, also known as ‘broadband noise’ because it spans multiple bands of sound in equal measure, helps induce sleep in infants and adults. It works by synchronizing brain waves or by merely blocking out ambient sound, which can help facilitate sleep.[6]
You could invest in a white noise machine which is more of a financial commitment but provides higher-quality sounds, or you can opt for a white noise app on your smartphone. Due to its absence of side effects, white noise may be worth a try.
4) Positive Thinking
You’ve heard it before: a positive mindset can be a game-changer. But did you know this can be applied to your situation successfully if you struggle with sleep?
A positive attitude improves sleep duration and quality, which in turn causes improved optimism because now you’re fully rested and restored.[7] Find a positive spin on any intrusive negative thoughts and feelings. Be gentle with yourself. Encourage yourself and try to associate with as many positive people as you can. Optimism is catchy!
5) An Oasis of Sleep
This one may be less cerebral on the surface, but the mental impact of a well-taken care of sleep environment is undeniable. Clutter and disorganization can give off feelings of not being in control, which can induce anxiety.
Comfortable bedding, a dark bedroom (use blackout curtains if necessary), soothing scented oils, calming art, and even plants surrounding you can set the stage for a great night’s rest.
Pro Tip: If you want to go the extra mile for your sleep, consider a new paint color for your bedroom. Cool colors like light blue, gray, silver, green, and lavender and neutral shades can help induce sleep as they are thought to lower blood pressure.[8]
Talk to your doctor if you continue to sleep poorly after incorporating these tips into your sleep routine. You may have an undiagnosed sleep disorder.
References:
1. Roth T. (2007). Insomnia: definition, prevalence, etiology, and consequences. Journal of clinical sleep medicine : JCSM : official publication of the American Academy of Sleep Medicine, 3(5 Suppl), S7–S10.
2. Buysse D. J. (2013). Insomnia. JAMA, 309(7), 706–716. https://doi.org/10.1001/jama.2013.193
3. Breslau, N., Roth, T., Rosenthal, L., & Andreski, P. (1996). Sleep disturbance and psychiatric disorders: a longitudinal epidemiological study of young adults. Biological psychiatry, 39(6), 411–418. https://doi.org/10.1016/0006-3223(95)00188-3
4. Staner L. (2003). Sleep and anxiety disorders. Dialogues in clinical neuroscience, 5(3), 249–258. https://doi.org/10.31887/DCNS.2003.5.3/lstaner
5. Paradoxical intention for insomnia: Society of Clinical Psychology. Society of Clinical Psychology | Division 12 of the American Psychological Association. (2018, March 8). Retrieved June 24, 2022, from https://div12.org/treatment/paradoxical-intention-for-
6. López, H. H., Bracha, A. S., & Bracha, H. S. (2002). Evidence based complementary intervention for insomnia. Hawaii medical journal, 61(9), 192–213.
7. Hernandez, R., Vu, T. T., Kershaw, K. N., Boehm, J. K., Kubzansky, L. D., Carnethon, M., Trudel-Fitzgerald, C., Knutson, K. L., Colangelo, L. A., & Liu, K. (2020). The Association of Optimism with Sleep Duration and Quality: Findings from the Coronary Artery Risk and Development in Young Adults (CARDIA) Study. Behavioral medicine (Washington, D.C.), 46(2), 100–111. https://doi.org/10.1080/08964289.2019.1575179
8. Lauren, A. (2019, April 30). How To Design Your Bedroom For A Better Night’s Sleep. Forbes. https://www.forbes.com/sites/amandalauren/2019/04/29/how-to-design-your-bedroom-for-a-better-nights-sleep/#5536e3364ff4
