Struggling to ? You’re likely among the 852 million people worldwide who find it difficult to drift off. Of those, over 414 million suffer from severe insomnia.
Meanwhile, about one-third of adults in Western countries experience sleep issues at least twice a week, according to BBC Science Focus.
Even leading sleep researchers have nights when they can’t catch some Zs. The difference is that they know more about what keeps them awake and how to tackle it. Here’s what they ultimately recommend.
Don’t Lie Down with Your Smartphone; Sit Up Instead
Dr. Michael Grandner, a clinical psychologist and director of the Sleep and Health Research Program at the University of Arizona:
“I’m a bit frustrated that people are mostly just advised to turn off their an hour before bed. It’s an unnecessary recommendation: no one is going to stick to it. Since the invention of fire, people have gathered around sources of light at night. Now those sources are TVs, tablets, and smartphones.
If I’m using a device before bed, I sit on the edge of the bed (or even stand) instead of lying down. When you sit or stand, there comes a moment when you finally feel like lying down. That’s my body signaling to me that I’m ready for sleep. If I were lying in bed, I wouldn’t get that signal.”
Add a Bit of Cherry to Your Diet
Marie-Pierre St-Onge, a professor of nutrition and founder of the Center for Sleep and Circadian Research at Columbia University in New York:
“One of my research topics is the connection between diet and sleep. I study the importance of healthy , especially fiber, for improving sleep.
Certain foods can particularly promote better sleep. These include sesame seeds, walnuts, and pistachios. All of them are good sources of fiber, phytomelatonin (a plant-based analog of melatonin, which is crucial for sleep), and magnesium, which helps you sleep longer and better.
After the Sleepy Girl Mocktail (a mix of tart cherry juice, magnesium powder, and sparkling water) went viral on social media, there was a lot of buzz about how tart cherry juice aids sleep. Numerous studies have been conducted on this effect, especially on older adults suffering from .
I think incorporating cherries into your diet is a perfectly acceptable option if you’re dissatisfied with your sleep.”
Don’t Fear Interrupted Sleep
Dr. Tom Chambers, a member of the Sleep Medicine Council of the Royal Medical Society in the UK:
“People don’t realize how important a consistent bedtime and wake-up time is. This timing is even more crucial than the duration of sleep.
An article published last year in the journal Sleep states that irregular sleep is a stronger predictor of all-cause mortality than sleep duration. This is a relatively new theory that I currently adhere to: I consistently wake up at 5:30 AM and go to bed at 9:30 PM.
I also remember the old practice of first and second sleep, known as biphasic sleep. There are numerous historical accounts that before the invention of artificial lighting, many people in two blocks at night with breaks of one to two hours. This ancient practice has been the subject of much research today.
For those who suffer from insomnia in the middle of the night, that pause between the first and second sleep blocks can be a sort of evolutionary hangover—a great way to rethink your thoughts about sleep, reduce anxiety, and thus alleviate insomnia.”
Find a Boring Podcast and Listen to It at Night
Paul Gaff, a lecturer at Westminster University in London and a researcher on the impact of sleep on physical performance:
“I’ve had insomnia that comes and goes for the past 15 years. I’ve tried various techniques recommended by sleep experts, but nothing has worked for me.
Now, if I can’t fall asleep, I read a book or listen to a podcast. Although there’s probably no compelling empirical evidence that podcasts help with sleep.
For me, listening to a podcast in a calm manner is relaxing. But choose it carefully. Content that stimulates your mind (funny or very interesting) won’t help you fall asleep. Any topic that doesn’t engage you is suitable for dozing off.”
Eliminate Discomfort
Professor Penny Lewis, head of the Neuroscience and Sleep Psychology Research Lab at Cardiff University in the UK and lead author of the podcast “The Science of Sleep”:
“I’ve never been able to boast about having solid sleep, and perhaps that’s partly why I got into studying sleep. Nowadays, I try not to consume after 11 AM, I have blackout curtains for sleep time, and I use a special mask. If I wake up at night, I leave the room in darkness or turn on a dim nightlight.
If I have trouble falling asleep, I imagine myself standing on top of a mountain, writing huge numbers in the sky with fire (in reverse order). I start counting from 200, and I rarely get past 185.
If that doesn’t work, I think about what’s causing me discomfort. If I’m hungry, I snack on something unsweetened: warm milk or cereal with milk, prepared and eaten in the dark (your eyes will surprisingly adjust quickly to the darkness, but you can use a nightlight). Sometimes I take a warm shower; it cools my body and helps me fall asleep.
And I always remind myself that I can function well even if I sleep a few hours less, so it’s not such a big deal.”
Use Distraction Techniques
Dr. Alice Gregory, head of the Sleep Lab at University College London:
“I don’t use any unconventional approaches. If I wake up at night and can’t fall back asleep, I play an alphabet game. I usually focus on fruits, vegetables, or cities, trying to name one for each letter of the alphabet.
There’s compelling scientific evidence for the effectiveness of such distraction techniques, and it doesn’t have to be counting sheep.
Researchers from Northumbria University recommend keeping a journal and filling it out for an hour before bed, detailing what you did today, what you need to do tomorrow, and what you accomplished today to tackle tomorrow’s tasks. This allows you to reflect on your worries, helps clear your mind, reduces the severity of acute insomnia, and improves your mood. Moreover, this effect lasts for about three months.
I recommend marking entries with different colors: for example, yellow for things I need to do tomorrow.”
Do Some Exercise
David Ray, a professor of endocrinology and director of the Sir Jules Thorn Institute of Sleep and Circadian Neuroscience at the University of Oxford:
“It’s not just about what you do to prepare for sleep, but also about what you’ve been doing throughout the day. I try to dedicate enough time to aerobic exercise: I walk, ride my bike, and swim when I have the time. Ideally, I exercise for at least 30 minutes and no later than two hours before bed.
There’s a clear link between physical activity and improved sleep quality. A recent review of studies published in the journal Nature showed that regular is associated with increased sleep duration and reduced nighttime awakenings.
When you exert yourself and your muscles get tired, your body tries to enter deep and restorative sleep.”
Photo: Unsplash
