Struggling with Insomnia? A Doctor's Guide to Better Sleep

Struggling with Insomnia? A Doctor’s Guide to Better Sleep

Can’t fall asleep even though you’ve been dreaming about meeting your pillow all day? Do you wake up in the middle of the night and toss and turn until morning? Maria Mashei, a psychotherapist at the Minsk City Clinical Center for Psychiatry and Psychotherapy, shares insights on what to do when insomnia strikes and when to seek help.

Types of Sleep Disorders

Sleep disorders can be categorized into two types: primary and secondary. Primary sleep disorders are independent conditions, while secondary sleep disorders are side effects of other issues, such as somatic illnesses or medication use.

Sometimes, sleep disturbances last only a few days and resolve on their own. These acute conditions are often caused by significant events, like a stressful conference presentation or an exam.

In other cases, sleep disorders become persistent and chronic. Chronic sleep disorders are linked to deeper psychological or physiological problems that need to be addressed. To diagnose chronic sleep disorders, symptoms must occur at least 3 times a week for a month or longer.

Main Causes of Sleep Disorders

Several factors can disrupt sleep in adults:

Poor Sleep Hygiene: Irregular sleep schedules, heavy meals before bed, poorly ventilated rooms, and exposure to blue light from devices can all contribute to sleep problems.
Somatic Diseases: Conditions like asthma, diabetes, hyperthyroidism, GERD, and cancer can interfere with sleep.
Mental Health Issues: Anxiety disorders, depression, and neuroses are common causes of sleep disturbances.
Medication Side Effects: Some medications can cause insomnia as a side effect.
Chronic Stress: Ongoing life difficulties, interpersonal conflicts, and psychological trauma often lead to sleep problems.
Stimulants: Alcohol, coffee, and nicotine are stimulants that can disrupt sleep. While alcohol might help you fall asleep initially, it can lead to shallow sleep and frequent awakenings later in the night.
Aging: Older adults are more prone to insomnia due to reduced physical activity, chronic illnesses, medication use, and social changes. They are also more susceptible to depression, chronic pain, and frequent nighttime urination.
Gender: Hormonal changes during the menstrual cycle and menopause can affect sleep. Insomnia is also common during pregnancy.

Tips for Improving Sleep

To improve your sleep, follow these guidelines:

Consistent Sleep Schedule: Go to bed and wake up at the same time every day, even on weekends. This helps regulate your body’s internal clock.
Avoid Daytime Naps: If you struggle with nighttime insomnia, try to avoid napping during the day. If you must nap, keep it short (30-45 minutes) and ensure it doesn’t affect your nighttime sleep.
Use Your Bed for Sleep Only: Avoid watching TV, using your phone, eating, or arguing in bed. These activities can create negative associations with your sleep environment.
Limit Activity Before Bed: Avoid intense physical activity within 2 hours of bedtime. While regular exercise can promote deep sleep, vigorous activity too close to bedtime can interfere with falling asleep.
Avoid Alcohol Before Bed: Refrain from consuming alcohol within 4 hours of bedtime. Although alcohol might make you drowsy initially, it can lead to shallow sleep and frequent awakenings.
Limit Caffeine and Eat Right: Avoid caffeine found in tea, coffee, soda, and chocolate. Also, steer clear of heavy, salty, or sugary foods before bed.
Proper Lighting: Bright light can disrupt your circadian rhythms, so ensure your sleep environment is dimly lit.
Comfortable Sleep Environment: Create a comfortable and relaxing sleep environment with a supportive mattress, comfortable temperature, and good ventilation.
Balance Sleep and Wakefulness: Avoid oversleeping and lingering in bed after waking up. If you can’t fall asleep within 15-20 minutes, get up and engage in a quiet activity until you feel sleepy.
Relaxing Bedtime Routine: Take a warm bath, read a book, listen to calming music, or use soothing aromas to help you relax before bed. Ensure your room is well-ventilated.
Invest in a Good Mattress: Since we spend a third of our lives sleeping, it’s essential to have a comfortable and supportive mattress.

If self-help strategies aren’t effective or you want faster results, consult a doctor. Don’t delay seeking professional help, as sleep disorders can worsen and lead to further health complications.

For more information, visit the National Heart, Lung, and Blood Institute.