Good Night – Helpful Tips for Dealing with Sleep Disorders

A good night’s sleep is one that does not realize that it is a bad night’s sleep – Publilius Syrus

Understanding Normal Sleep Patterns

Sleep is not a uniform state; instead, it occurs in various phases. These include the falling asleep stage, light sleep, deep sleep, and REM (Rapid Eye Movement) or dream sleep. These phases follow a cyclical pattern, typically occurring in 90-minute cycles, with most individuals experiencing 4–6 cycles in a single night.

Deep sleep plays a crucial role in facilitating critical bodily processes. However, it is worth noting that deep sleep constitutes only about 20% of the total sleep time. In contrast, approximately half of the night is spent in light sleep. Research conducted in sleep labs has revealed that even healthy sleepers wake up around 28 times on average during a night’s sleep. Interestingly, these awakenings are often forgotten unless they last longer than 3 minutes. The critical factor affecting the therapeutic quality of sleep is not the mere act of waking up but the duration of wakefulness during these periods.

Sleep patterns and the ideal duration of sleep are highly individualized. As individuals age, their overall sleep duration often decreases, as many older people may find it challenging to attain the same quality of sleep they enjoyed in their youth. What truly matters in assessing the quality of sleep is not the quantity but instead how refreshed one feels upon waking.

Sleep disorders are a pervasive issue, and they are typically classified as such when an individual struggles to initiate or maintain sleep at least three nights per week, persisting for a minimum of four weeks. Furthermore, these sleep disturbances often result in a lack of feeling refreshed and can significantly impede daily functioning.

The underlying causes of these disorders are multifaceted. They may stem from various factors, including pain, shift work, stress, mental health conditions, medication side effects, or hormonal imbalances. In some cases, a detrimental cycle can emerge, wherein the affected individual becomes increasingly concerned about their insomnia. This heightened concern may increase caffeine consumption and internal restlessness, further exacerbating sleep-related problems.

Sleep and Endometriosis

Pain and sleep disturbances often co-occur, affecting approximately 60% of individuals with these issues. Pain can disrupt sleep patterns, but conversely, sleep disorders can exacerbate and amplify pain experiences. Sleep disruptions reduce the pain threshold and intensify the perception of pain, all while being closely associated with symptoms of anxiety and depression. Research has demonstrated that women with endometriosis who experience poor sleep tend to have a lower quality of life, more pronounced depressive symptoms, and increased pain levels (Arion et al., 2020). This interplay creates a vicious cycle wherein pain and sleep disturbances mutually reinforce each other. However, it is essential to recognize that this relationship can also work in a positive direction. For instance, studies have indicated that pain memories can be effectively overwritten during the deep sleep phase, offering a promising avenue for pain management.

Tips for Better Sleep

1) Physical Activity

Engaging in physical activity can be a boon for your sleep! Exercise plays a vital role in reducing stress, promoting relaxation, and extending the duration of deep sleep. So, even when you are feeling weary, it is a good idea to incorporate some form of exercise into your routine.

Outdoor exercise is particularly beneficial. Aim to spend at least 20 minutes in natural daylight every day. This practice holds significance for achieving restful sleep, even on overcast days. Research indicates that exposure to daylight enhances sleep quality compared to prolonged exposure to artificial lighting throughout the day.

2) Relaxation

Conclude your day with a soothing activity to prepare for a restful evening. Various relaxation techniques, such as progressive muscle relaxation, autogenic training, breathing exercises, or yoga, can prove beneficial. Initially, practice these techniques to cultivate a sense of calm rather than aiming to fall asleep immediately. Remember, relaxation methods require patience and practice, so avoid expecting instant results. In addition to these techniques, other activities can help set the stage for a peaceful night’s sleep. Consider activities like reading, listening to soft music or audiobooks, or indulging in a warm bath. Engage in anything that aids in peacefully drifting off to sleep with positive thoughts. However, watching television is not ideal, as discussed further in the next section.

Many individuals find solace in bedtime rituals, consistently engaging in the same activities before sleep. For instance, enjoying a cup of tea or warm milk, preparing for bed, or reading can create a sense of routine and signal to your mind that it’s time to wind down. In the evening, it is advisable to symbolically conclude your workday and avoid discussing professional or personal problems, as this can help you mentally transition into a state of relaxation.

3) Sleep Hygiene

Ensure that your sleep environment is conducive to rest. Your bed, mattress, and bedding should be comfortable, and you should aim for a noise-free room. Proper ventilation is essential, and the bedroom temperature should ideally be maintained between 15-19°C. Research involving indigenous communities has shown that sleep tends to occur during the coolest time of the night. This cooling effect facilitates the substantial release of melatonin, contributing to deep and restorative sleep.

Additionally, it is advisable to minimize light exposure in your bedroom as much as possible. Artificial light, particularly from smartphones and tablets, can have a detrimental impact on your sleep quality. Our internal body clock, or circadian rhythm, is regulated by exposure to natural light or other brightness sources. Artificial light, late-night exercise, or meals can disrupt this rhythm, potentially affecting the quality of your sleep.

4) Sleep-Wake Rhythm

Establishing a structured daily routine can significantly benefit your sleep-wake rhythm. Aim to wake up at the same time in the morning, even on weekends, regardless of how much sleep you had the previous night. Your body adapts to regular schedules, making it essential to maintain consistency in your wake-up times. It is also crucial to associate your bed primarily with sleep rather than other activities like work, eating, reading, or watching TV.

During the night, avoid trying to force sleep. Go to bed only when you genuinely feel tired. Attempt to minimize the time spent in bed while awake. In other words, if you are having difficulties falling asleep, get up and return to bed only when you are significantly fatigued. Rather than lying awake, use this time to engage in activities you rarely have the opportunity to do. This way, it will not feel like unproductive time. For example, if you have been sleeping for 4 hours recently, plan for just 5 hours of bedtime tonight. While it may seem stringent, this approach can be highly effective if you are experiencing sleep difficulties.

Avoid taking lengthy naps to prevent interfering with your nighttime sleep. Instead, consider a “power nap,” which typically lasts around 20 minutes and is taken between 12-3 p.m. These brief naps have been shown to improve short-term memory, attention, performance, and mood.

5) Establish a Timely Bedtime

Aiming for a bedtime that aligns with the optimal window for falling asleep, typically between 10 p.m. and midnight, is essential. This aligns with our internal circadian rhythm. The biological midnight, 2-3 a.m., corresponds with the coolest night hours. Before this period, deep sleep is more attainable, characterized by decreased body temperature and increased concentration of sleep-inducing hormones. These conditions create an ideal environment for falling asleep. Consequently, it is possible to experience deep sleep during the “biological midnight.” However, as this period passes, the likelihood of deep sleep diminishes as the body readies itself for waking.

6) Put an End to Overthinking

If you find yourself pondering important matters during the night, such as tasks at work or items to purchase at the store, it can be helpful to get out of bed and jot down your thoughts. Consider sitting at your desk and organizing your ideas into a daily schedule. This way, you will not forget your thoughts and feel more at ease afterward.

Overthinking and ruminating can trap you in a cycle of worry without finding resolutions. One approach to breaking this cycle is consciously shifting your thoughts to something pleasant. Reflect on positive moments from your day, your plans for tomorrow, or fond memories of past vacations. It is essential to avoid making significant decisions at night since the presence of the “rumination hormone” melatonin tends to make us more inclined toward pessimism and negativity during nighttime hours.

If your overthinking is centered on your insomnia, maintain your confidence. Insomnia is not a catastrophe; your body still manages to obtain the required sleep. Your body recuperates and rejuvenates even during moments of relaxation and rest. Remember that your performance is not solely dependent on your sleep. If you have experienced a stretch of poor sleep, there will eventually be a night when you sleep more soundly. As previously mentioned, nighttime awakenings are normal, and our perception of time during the night differs from that during the day. People often overestimate the duration of their wakefulness at night, mainly when internal tension is high. To minimize frustration, consider concealing your watch or clock so you are not constantly checking the time.

7) Dietary Considerations

Be mindful of your dietary choices, as they can significantly impact your sleep quality. Both alcohol and nicotine can disrupt your sleep patterns. While alcohol may initially help you fall asleep, it worsens the overall quality of your sleep and can hinder your body’s recovery processes. You can read further here for more detailed information on how nutrition can affect your sleep.

To wrap up, you can employ several self-help strategies to enhance your sleep quality. Experiment with different approaches, and remember to be patient with yourself. It may take anywhere from 4 to 6 weeks to notice significant improvements, especially if you have been experiencing sleep disturbances for an extended period. Consider maintaining a sleep diary to monitor your progress and document positive changes in your sleep patterns.

Sleep is the only happiness that one enjoys even more when it is over – Alfred Polgar.