3 Strategies to Address Sleep Difficulties and Combat Insomnia

3 ways to fix sleep issues and overcome insomnia

1. Establish a Regular Sleep Schedule

One of the most effective, yet simplest ways to overcome your insomnia and fix your sleep issues is to establish a regular sleep schedule. It’s all about getting our bodies into a consistent rhythm. When you go to sleep and wake up at the same time everyday, your body’s internal clock, known as your circadian rhythm, can keep a reliable pattern.

When this happens, your brain will start to release the sleep hormone, melatonin, around the same time every day. This is what makes us feel sleepy when it gets dark outside and wakeful when it gets light. Going to bed and waking up at significantly different times each day can disrupt this cycle, causing sleep problems.

Lastly, try your best to stick to this sleep schedule even on weekends or during vacations. It might be tempting to stay up late and sleep in but doing so can throw off your sleep schedule for the rest of the week. Let’s take a short scenario:

Let’s say Joe usually goes to sleep at 10pm and wakes up at 6am. However, he decided to binge-watch his favorite series until 2am on Friday and slept in until 11am on Saturday. Come Sunday night, he found it difficult to fall asleep at his usual 10pm bedtime. By Tuesday, he was feeling fatigued and out-of-sorts because his sleep cycle was thrown off.

• Set a fixed sleep and wake up time
• Stick to your sleep schedule even on weekends
• Avoid binge-watching shows or any other activities that may disrupt your sleep time
• Consider using a sleep aid, like melatonin, if recommended by your doctor
• Don’t force sleep – if you can’t sleep, get out of bed, do something relaxing then try again
• Favor natural light in the morning to help wake you up and darken your room before sleeping to signal that it’s time to sleep.

2. Develop Good Sleep Hygiene

The term “sleep hygiene” refers to a variety of different practices and lifestyle choices that can promote better sleep health. These may include environmental considerations such as keeping your bedroom dark, cool, and quiet, to behavioral factors like avoiding caffeine and electronic devices before bed.

When we talk about good sleep hygiene, we’re essentially talking about creating an environment that is conducive for restful sleep. The goal is to send clear signals to your body that it’s time to relax and sleep. This means turning off the TV, putting away your laptop or phone and focusing on calming activities instead.

This also implies that your bed should be associated with sleeping, not working, paying bills, or any other stressful activities. Again, this is all about sending clear signals to your body that when you are in bed, it’s time to sleep.

Consider the case of Sarah. She always uses her bed for various activities such as watching television, working on her laptop, eating meals. When it comes time to sleep, she struggles because her mind associates her bed with activities unrelated to sleep. However, when she decided to restrict her bed use to sleep and sex only, she found her insomnia symptoms improving after a few weeks.

• Ensure your bedroom is dark, cool and quiet
• Avoid using electronical devices 1-2 hours before bedtime
• Stop drinking caffeinated drinks at least six hours before you go to bed
• Restrict your bed use for sleep and sex only
• If possible, keep work and other activities out of your bedroom
• Develop restful bedtime habits like reading, meditation or a warm bath

3. Seek Professional Help

When sleep issues become chronic and start affecting your day-to-day life, it may be time to seek professional help. A skilled professional can help identify underlying problems causing your sleep issues that might not be visible on the surface.

Sleep medicine professionals, such as psychologists and neurologists, have specialized training in sleep disorders. They can offer more specific diagnostic testing, like sleep studies, and provide evidence-based treatments, like cognitive behavioral therapy for insomnia.

Keep in mind that the use of sleeping pills is generally a last resort for treatment. While they can be effective in the short term, they are usually not considered a long-term solution as they can lead to dependency and have side effects.

Let’s say Mark has been experiencing significant issues with insomnia for several months. He tried implementing a better sleep schedule and improving his sleep hygiene but nothing seemed to work. He then decided to see a sleep therapist who was able to diagnose Mark’s sleep problem as anxiety-related and recommended cognitive-behavioral therapy (CBT). Mark saw improvements within weeks of starting CBT.

• If simple lifestyle changes aren’t sufficient, consider seeking help from a sleep specialist.
• Undergoing medical evaluation may help uncover any underlying health conditions impacting your sleep.
• Cognitive-Behavioral Therapy (CBT) is a proven method to treat insomnia
• Avoid relying on sleeping pills unless advised by a qualified professional
• In some cases, diet and exercise changes may enhance sleep quality
• Remember, it’s okay to ask for help. Sometimes, sleep issues could signal other mental health problems like anxiety or depression.

Summary table

Remember, snoozing doesn’t mean losing. By addressing these three key aspects, you’re on your way to achieve better and restful sleep. Now, that’s a win!