Sleep: Now More than Ever

Guest Contribution by Susan Doktor 

If you’re getting less sleep these days, you’re not alone. Extensive research demonstrates that depression and anxiety are among the leading causes of sleep problems. And with the advent of the coronavirus pandemic, a corollary anxiety pandemic is fast on its heels. The fear, human separation, and financial uncertainty that have accompanied the virus are taking their toll on our mental health and likely our sleep patterns, too.

But insomnia is hardly a new or uncommon phenomenon. As a nation, the US is getting less sleep now than we were a hundred years ago. Most of us will experience short bouts of it in our lifetimes but some 20% of Americans suffer from chronic sleep disorders that present with insomnia as a primary symptom.

Curing any disorder that causes insomnia is the ultimate goal of sleep specialists. But in the absence of a cure—or when insomnia is the disorder itself—insomnia sufferers can take many steps towards getting a better night’s sleep. Let’s take a look at some of the habits, techniques, and products that can help us fall asleep faster and sleep longer and deeper once we do.

Practice Meditation

Meditation is a simple, safe technique that’s available to everyone. It costs nothing and you can learn how to do it without leaving home. All of the “side effects’ associated with meditation are positive, including reduced inflammation, improved cognition, increased immune function, and more.

Focus on Comfort

Our bodies are dynamic. The sleep-related choices you made and habits you adopted years ago may not be serving you well right now. So take an inventory of your bedtime rituals and “equipment.” Perhaps you’ve been sleeping on the same mattress for a decade. The best mattress for your body may not be the one you’re sleeping on, now that you’ve aged ten years.  

How do you know if it’s time for a change? While many mattresses carry longer warranties, experts recommend replacing your mattress every eight to ten years. Obvious sagging is one clue that your mattress is past its prime. If you suffer from allergies and they get worse at night, your mattress may be the culprit. And in general, if you wake with more pain than you went to sleep with, that’s a good reason to consider buying a new mattress.

If you’ve become a hot sleeper—which can happen due to changes in your age, your health, hormone fluctuations, or the medicines you take—it may be time to look into bedding products designed to keep you cool. Choose natural fibers for your sheets and pillows. You may also want to avoid sleeping on a memory foam mattress, which conforms more closely to your body and traps heat in your bed.

Avoid Substances that Can Disturb Sleep

It’s common sense to avoid using stimulants before going to bed. Coffee and cigarettes fall into that category, as do a host of dangerous illegal substances. But don’t imagine that a glass of wine is going to help you get the shut-eye you need, either. Alcohol may induce drowsiness initially but it disrupts circadian rhythms, prevents you from entering the REM phase of sleeping, and can aggravate breathing problems. Some prescription medications, including those commonly prescribed for hypertension and depression, can also adversely affect sleep. Before taking any medication, ask your physician whether it has the potential to keep you awake and whether you’re better off taking it in the daytime.

Get Some Exercise Every Day

Scientists continue to study the specific benefits that daily (and even occasional) exercise can bestow on insomniacs. Evidence strongly suggests that if you experience sleep apnea or other breathing-related sleep problem, exercise can reduce the severity of your symptoms. But like sleep, exercise has restorative powers of its own. Fit in into your routine and you’ll feel better throughout the day.

Shut it Down

The time we spend engaged with our electronic devices continues to grow. Our work has become more technology-driven. We’re spending more of our leisure time on social media. But the blue light emitted by computer and smartphone screens has been demonstrated to disrupt our sleep cycles, particularly when we’re exposed to it before bed time. You’ll sleep more if you surf less. And don’t just put your phone away. Turn it off. That way the dings that signal your night-owl friends’ Facebook posts won’t wake you either. Whatever it is, it can wait til morning.