Why so tired? Sleep expert unravels the mystery of exhaustion
Almost everyone is familiar with the sensation of tossing and turning in bed, finding sleep elusive.
Understanding the Challenges of Sleep
For some, that’s a rare event. For others, it’s a nightly struggle.
There are myriad reasons why individuals might face difficulty falling or staying asleep, ranging from biology and time of life to various illnesses.
Tips for Improving Sleep
Thankfully, there are strategies that can help improve both the quantity and quality of sleep. These strategies often rely on knowledge, discipline, and ingenuity rather than medication or gadgets.
“The best sleep comes when we’re practicing the healthy sleep strategies that set us up for success at night,” said Dr. Rebecca Robbins, an investigator at the Division of Sleep and Circadian Disorders.
How to Fall Asleep Fast: ‘Don’t Try So Hard’
For the roughly 15% of people who struggle to consistently get a good night’s sleep, experts have advice, starting with a simple suggestion: don’t worry so much.
According to researchers like Dr. Charles Czeisler from Harvard University, many people have unrealistic expectations of what a good night’s sleep looks like, often comparing it to their sleep patterns in earlier years. However, sleep patterns change as we age, and it’s important to adjust our expectations accordingly.
Sleep Hygiene
The term “sleep hygiene” refers to good habits and practices that can help promote healthy sleep. While the specifics may vary for each individual, the following principles apply to everyone:
- Establish a regular sleep schedule
- Be mindful of your dietary habits, especially in the evening
- Avoid excessive consumption of alcohol and caffeine
- Manage stress through relaxation techniques
- Keep napping short and avoid late-day nap
- Expose yourself to natural light in the morning
- Ensure a relaxing bedtime routine
- Avoid excessive exposure to electronic devices before bed
- Create a sleep-friendly bedroom environment
Medications and Behavioral Therapy
While medications can be effective in the short term, experts urge caution when using drugs not specifically designed for sleep. Melatonin, a popular sleep aid, has shown mixed results and should be used at low doses if considered.
Furthermore, a type of talk therapy known as cognitive behavioral therapy for insomnia (CBT-I) has been found to be highly effective in addressing sleep issues, helping individuals replace behaviors and thoughts that worsen insomnia.
When to Seek Medical Help: Sleep Apnea
Some sleep issues require professional attention, particularly sleep apnea, which can lead to severe health consequences if left untreated. True sleep issues and sleep-related symptoms should be evaluated and treated by specialists with expertise in sleep disorders.
Busting Myths About Sleep
There are several common myths about sleep that experts have worked to debunk. Falling asleep anywhere and anytime is not an indicator of healthy sleep, and the idea that older adults require less sleep is false.
Furthermore, lying in bed without falling asleep doesn’t contribute to restful sleep, and individuals struggling to sleep should consider changing their environment and engaging in low-stress activities until they feel tired.
Lastly, sleep is not a time when the brain “shuts off” but rather acts actively, performing crucial functions like memory consolidation and waste clearance.
Contact Karen Weintraub at [email protected].
