Struggling with sleepless nights? Discover unexpected strategies that truly make a difference. Unveil the secrets of restful slumber, and say goodbye to counting sheep. Let's delve into the world of effective sleep solutions that are more than just bedtime stories.
The pandemic has been a significant source of stress and worry.
Approximately 40% of the population has had sleep problems during the pandemic, according to a meta-analysis of 44 studies from 13 countries published online in February in the Journal of Clinical Sleep Medicine
- Sleep experts believe insomnia is triggered in part by the fear and anxiety we have about not sleeping
- Ironically, insomnia can be driven by the things we do to try to solve it
- We start to chase sleep-waking up later, taking naps, going to bed too early-this diminishes our sleep drive, which is our body’s need for sleep
Practice good sleep hygiene
Aim for seven to nine hours of sleep
- Keep consistent wake-up and bedtimes consistent
- Use the bed for sleep and sex only
- Avoid alcohol, caffeine and exercise before bed
- Turn off screens 30 to 60 minutes before bedtime
- Don’t sleep late
- Learn the difference between tiredness and sleepiness
- Limit your time in bed to the amount of time you are asleep
Stick to your circadian rhythm
Recognize when you sleep best and stick with it
- Have a bedtime routine
- Keep a worry journal
- Practice gratitude
- Read a book
- Relax
- Listen to someone else’s voice
- Try CBT-I
