Before seeking solutions, identify what is keeping you awake, as different issues require different solutions. This helps arm you with basic knowledge to explore options and ask professionals the right questions.
If you are struggling with sleep problems, especially if taking substances to aid sleep, seek guidance from a sleep specialist rather than relying solely on a primary care physician, as most PCPs lack extensive sleep education.
Visit your doctor to ensure no other underlying conditions, such as chronic pain or acid reflux, are causing or coexisting with your sleep issues, as these need to be addressed for effective sleep improvement.
If you feel sleepy all day, doze off easily, or snore loudly, get screened for sleep apnea, even if you don’t fit the common stereotype of an older, overweight male. Home sleep studies are available for convenience.
Recognize if your brain associates your bed with wakefulness and frustration (conditioned arousal). If this is not addressed, other sleep hacks will likely fail, as your mind will continue to work against you.
To power up your sleep drive and reduce time spent awake in bed, set a ‘reverse curfew’ by not going to bed before a certain time and maintaining a consistent wake-up time daily, even after a bad night’s sleep. This builds sleep pressure and confidence.
Before bed, write down anything on your mind on the left side of a page, and on the right, list the very next step to resolve each issue. This alleviates the need for your brain to process thoughts in bed and helps focus on solutions.
If you struggle with shift work or feel your body clock is misaligned, use a therapy light that mimics sunlight in the morning while getting ready. This communicates to your brain that it’s morning, helping to set your body clock and regulate wake/sleep signals.
Consider using intermittent fasting to help reset your body clock, especially before travel or shift changes, by fasting for a period and then eating your ‘breakfast’ at the desired new ‘morning’ time. This signals to your body that it’s morning.
If you find it difficult to sleep on an empty stomach, eat a light, sleep-friendly snack with complex carbohydrates (like toast or oatmeal) within an hour or two of bedtime. Carbohydrates can help tryptophan reach the brain, aiding sleep.
If you are awake and frustrated in bed, get out and do something enjoyable and relaxing until you feel sleepy again. This helps divorce the association of bed with wakefulness and renews its association with sleep.
Limit your bed’s use strictly to sleep to strengthen the mental association between your bed and restful sleep, which is a core component of stimulus control therapy for insomnia.
Wake up at the same time every day, even after a poor night’s sleep. This consistency is crucial for regulating your circadian rhythm and building sufficient sleep drive for the following night.
Do not view sleeping pills as a long-term solution, as they primarily sedate rather than provide quality sleep, can worsen some problems, and may be habit-forming. Use them strategically as a bridge under specialist guidance.
If you are diagnosed with sleep apnea but cannot tolerate a CPAP machine, discuss alternative treatments with your doctor, such as an FDA-approved mouth guard, as the best treatment is one you will actually use.
If you experience uncomfortable, fidgety sensations in your legs that worsen at night and interfere with sleep, seek diagnosis from a neurologist or sleep specialist. Lowering arousal levels can help, and magnesium or iron may be effective.
Practice meditation during the day when you are naturally calm, rather than trying it for the first time at night when anxious. This builds the skill and associates meditation with relaxation, making it a more effective tool for occasional stressful nights.
If reading a book helps you unwind and relax before sleep, it’s beneficial. However, avoid stimulating activities like scrolling social media in bed, which can make you lose track of time and override sleepy cues.
Recognize that individual sleep needs vary; forcing yourself to get eight hours if you naturally need less can lead to insomnia. Focus on quality and how you feel during the day rather than a specific number of hours.
Gauge your sleep quality by your daytime energy levels. If you feel fine and energetic, you’re likely getting enough sleep, regardless of the hours. If you constantly need naps or doze off, something is wrong and warrants investigation.