Supporting Healthy Sleeping Habits

One of the most common symptoms people present with in my office is insomnia. Or, habitual sleeplessness; an inability to sleep.

Insomnia can be a powerful force behind underlying psychiatric illnesses such as depression, anxiety, or mood disorder. There are many reasons people may experience this disruptive diagnosis—it could be explained simply as part of the aging process! It can also in large part be a byproduct of our personal routines and sleep hygiene. What do you do to aid a healthy night’s sleep?

There is a magical belief in the world of sleep that a person should be able to lay their head on the pillow, close their eyes, and wake up eight hours later feeling refreshed. I’d say this is the case for very few people—and certainly no one I know. Learning to get a good night of sleep takes time, effort, and dedication. For many of us, it will also take little sacrifices of personal freedom at the end of the day. It’s easy to stay up late after the kids are asleep to get a little adult quiet time, but the cost may be more than you’re wanting to pay. It is worth noting that some chemical imbalances may involuntarily lead to insomnia, which should be cared for by a doctor. However, if you’re a garden-variety night owl by choice, consider adopting some healthy habits to support a restful end to your day!

Sleep hygiene

1. Two uses for a bed

We are creatures of habit. We associate our environment with different activities that coincide together. Subconsciously, our environment can trigger chemicals and impulses in our brains via stimuli. These environmental stimuli are constantly around us always influencing our subconscious. Regarding our beds, there are only two things they should be used for; number one is sleep, and number two is sex.

Turn off the television, put down the book (unless you happen to read super boring things), and keep your bed off-limits for activities other than the aforementioned.

2. Prepare yourself for sleep

As we mentioned previously, people don’t usually lie down and instantly fall asleep. Our bodies cannot go from rushing around putting our children to sleep, watching horror movies on TV, arguing with our spouses, and then directly to sleep with no lead-up. To facilitate a quality night of sleep, one must prepare for bed. I recommend doing routine and low-effort things that are non-stimulating to your brain for at least 30 minutes prior to going to bed. My wife likes to take off her makeup before she goes to bed. Her actions are automatic and involve little thought. Most people choose to wash their faces and brush their teeth before going to bed. Take your time and let your brain begin to turn off the chaotic static that kept you motivated throughout the day.

I’m not recommending that you stare at the wall prior to going to bed. Nevertheless, the concept of intentionally preparing for sleep is important.

3. Diet and exercise

Beyond their benefits to quality sleep, most physicians recommend a healthy diet and regular exercise for overall wellness. But there are a few simple things you can implement to boost your chances of a restful night. For instance, avoid eating a big meal close to bedtime. This activates your intestinal system and can cause indigestion. The same goes for exercise close to bedtime. When you exercise, you activate your body, and it takes time to return to its natural homeostatic state. Avoiding these two common practices can aid in better sleep when paired with an overall healthy lifestyle of good food and regular exercise.

4. Caffeine and alcohol

Some people are more sensitive to caffeine than others. During medical school, we drank copious amounts of coffee to stay awake and study. At one point in time, I was studying for so many hours straight that drinking coffee tasted like acid in my mouth. My solution was to take coffee beans and put them between my lip and gum so I could absorb the caffeine through the mucosal membrane. I tell you this story because while studying for step one of the boards I could have coffee beans behind my lip and still fall asleep with my head on the desk. It’s important for each person to take stock of how strongly caffeine affects them, and adjust their habits to reflect that. Some people cannot drink any kind of caffeinated beverage past noon or it will prevent them from sleeping 10 hours later. I’m not one of these people. However, I still am aware that around dinner time, I need to watch my intake to support a good night of rest.

Alcohol also disrupts sleep patterns, which many of you may not know. Drinking to the point of passing out is not the same as getting a good night's sleep. The concept of having a late-night drink to help one fall asleep is patently false, if not very problematic. Skip the scotch and try a decaf hot tea like chamomile.

There are many afflictions and problems in life that are simply out of our control. I'm of the opinion that we should take accountability for the things we can control in order to aid in a better state of wellness. Consider taking a look at your sleeping patterns and see if there are areas you could improve to support a healthier night's sleep.

Stay tuned for more blog posts regarding other helpful tips and tricks for restful sleep, and a deeper analysis of what sleep is for the body.

- Dr. Daniel Weinberg, Board-Certified Psychiatrist