Difficulty falling asleep, frequently awakening during the night and waking up feeling unrefreshed are common signs of insomnia. More than 60 million adults in the United States face this challenge each year. If you’ve tried counting sheep, reading a dull book or adjusted your routine to eliminate afternoon naps, you’re not alone.
Despite these well-intentioned efforts, 10% to 36% of Americans continue to struggle with insomnia. Sleep problems often go unreported in medical settings, making up only 0.42% of office visits. This highlights the need for more awareness and proactive discussions about sleep health. Seeking professional advice and exploring tailored solutions can lead to more restful nights and a better overall sense of well-being.
If you have sleep problems, it’s important to inform your medical provider, as they may not address it otherwise. Your medical provider might have you complete the Epworth Sleepiness Scale, which only takes two to three minutes. The ESS helps estimate how likely you are to doze off during everyday activities, which include:
- Sitting and reading
- Watching TV
- Sitting inactive in a public place, such as a theater or meeting
- Riding as a passenger in a car for an hour without a break
- Lying down to rest in the afternoon when circumstances permit
- Sitting and talking with someone
- Sitting quietly after a lunch without alcohol
- Sitting in a car, while stopped for a few minutes in traffic
If your sleepiness is due to insomnia or poor sleep at night, here are three key tips to help you achieve a good night’s sleep.
Behavioral Treatment
Before considering medication for sleep, it’s important to first explore behavioral interventions, particularly cognitive behavioral therapy. CBT is widely recognized as the first-line treatment for insomnia and is often more effective than sleeping pills. Unfortunately, many people miss out on this valuable option and instead turn to sleep medications, which often fail to address the underlying issues. The main objective of CBT is to reshape negative associations with sleep by providing constructive strategies to help individuals create a healthier relationship with sleep.
One of the best ways to improve your sleep is to establish a routine. A part of your brain called the suprachiasmatic nucleus regulates your sleep-wake cycle. This nucleus learns when you typically go to sleep and when you wake up, which helps to trigger hormone and other changes in your body to facilitate transitions between the sleep and awake state. As a result, it becomes easier for you to fall asleep and wake up at consistent times. By maintaining a regular bedtime and wake-up time, you help your body become more disciplined in regulating your sleep-wake cycle.
Establishing consistent bedtime rituals signals your body that it’s time to wind down, which helps create an atmosphere conducive to sleep, making it easier for your body to transition into rest mode. Once your body adjusts to this routine, you may find that falling asleep and waking up becomes effortless.
Another behavioral approach is stimulus control therapy, which involves going to bed only when you feel sleepy, leaving the bedroom if you can’t fall asleep and engaging in simple activities if you are unable to sleep.
Sleep restriction therapy is another behavioral intervention that involves avoiding daytime naps. This increases the chances of feeling sleepy at bedtime. However, because there are benefits to daytime naps, eliminating them may not be suitable for everyone.
It’s important to avoid using the bedroom for activities other than sleep and sexual activity. For example, try not to turn your bedroom into an office. If you live in a studio apartment or have a limited space where you only have one room, you should reserve the bed exclusively for sleeping.
The ideal room temperature for sleep is around 65 degrees Fahrenheit. Warmer temperatures may disrupt sleep for some individuals. If you live in a noisy environment, try to minimize it during your bedtime. Additionally, be mindful of light exposure in the evening, particularly from smartphones, laptops and other devices. You should also avoid alcohol and caffeine consumption before bed.
Evaluate For Sleep Apnea
The behavioral treatments won’t solve your problem if you have sleep apnea. This condition affects at least 22 million Americans, yet around 85% of individuals with sleep apnea don’t know they have it. One of the most obvious tip-offs that you might have sleep apnea is snoring, which affects at least 90 million Americans.
It’s important to distinguish between snoring and sleep apnea, as they are not the same condition. Individuals who snore may or may not have sleep apnea, and those who have sleep apnea may or may not snore. In addition to snoring, other symptoms of sleep apnea can include bruxism (teeth clenching), neck pain, anxiety and daytime drowsiness.
If you are experiencing any of these symptoms and have untreated sleep apnea, you may feel excessively sleepy during the day. Sleep apnea can worsen numerous medical conditions and increase the risk of serious health issues, such as stroke. Therefore, it is essential to get this condition diagnosed and treated.
By discussing your concerns with your medical provider, you may receive a referral to a sleep specialist, who may then recommend a sleep study. This study can be conducted either in a sleep lab or in your own home.
Once your provider makes a clear diagnosis, you can begin treatment. Understanding what is keeping you up at night is important. With the correct diagnosis, you can get the intervention to give you a good night’s sleep. For example, the use of a snore mouth guard may be the key to getting a good night’s rest.
Individuals who struggle with sleep apnea may find relief through the use of a CPAP (continuous positive airway pressure) machine or a mandibular advancement device, also known as a snore mouthguard. These devices work by keeping the airway open during sleep, reducing snoring and improving the quality of sleep.
It is important to address any underlying medical problems that may be contributing to sleep disturbances. Conditions such as iron deficiency, lung disease, heart failure, and neuropathy can all impact sleep quality. Iron deficiency, for example, can cause restless legs syndrome, leading to restlessness and disrupted sleep. Managing these conditions effectively can greatly improve sleep quality and overall well-being.
In addition to medical conditions, lifestyle factors and medications can also affect sleep. For example, anxiety, poor sleep habits, and certain medications, such as neurostimulants used to treat ADHD, can disrupt sleep patterns. It is important to address these factors and make necessary changes to improve sleep quality.
If lifestyle changes alone do not improve sleep, it is important to seek medical advice before turning to sleeping pills. Self-medicating can mask underlying issues that may be harmful in the long run. By prioritizing healthy sleep habits and addressing any medical conditions or lifestyle factors that may be impacting sleep, individuals can take the first steps towards achieving restful nights and waking up feeling refreshed and energized.
In conclusion, finding the right solution for sleep apnea, whether it be a CPAP machine or a snore mouthguard, can greatly improve sleep quality and overall well-being. By addressing underlying medical problems, lifestyle factors, and medication issues, individuals can take control of their sleep and enjoy the benefits of restful nights and increased energy levels.
