When it comes to catching more shuteye, you know the drill: ditch late-night caffeine, exercise daily and ban all electronics before bed. Yet you still find yourself staring at the ceiling for hours before you can drift off.
It happens to sleep doctors, too. But here’s how they use their expertise to avoid the insomnia spiral.
RELAX YOUR MUSCLES
Use progressive muscle relaxation to eliminate the physical tension that’s preventing you from falling asleep, says neurologist Sandra Block.
Focus on slowly tensing and then relaxing each muscle group in five-second intervals, starting at your toes and gradually working your way up to your head. Finish off by visualising yourself in a relaxing scenario.
“I always go for the tried-and-true beach scene, with sun glittering on the waves, the heat of the towel and the smell of coconut suntan lotion,” says Block. “I’m feeling sleepy just thinking about it.”
THINK ABOUT STAYING AWAKE
“It sounds counterintuitive, but when I find it difficult to sleep because I’m worrying about not falling asleep, I do the opposite,” says Dr Sujay Kansagra, a sleep medicine expert and author of My Child Won’t Sleep.
“Instead of worrying about falling asleep, think about staying awake. This often lessens anxiety and gives your mind a chance to relax enough to fall asleep. It’s a technique known as ‘paradoxical intent.’”
MAKE A SMOOTHIE
Try swapping out your usual bedtime snack for a smoothie, suggests sleep medicine specialist Robert S. Rosenberg, author of Sleep Soundly Every Night, Feel Fantastic Every Day.
"I use a small amount of non-fat Greek yoghurt and almond milk, both of which contain sleep-promoting nutrients like tryptophan, calcium and magnesium,” says Rosenberg. “Then I add frozen tart cherries, which have recently been shown to increase sleep by as much as an hour.”
UNWIND BEFORE BED
Clear your head of any stress by taking some time for yourself.
“I try to grab some ‘me time’ during the last hour before bed,” says sleep medicine specialist Lisa Medalie. “It helps minimise the potential for distressing thought content while trying for sleep. Solo relaxing activities help clear my head from interpersonal problems and get me into the optimal de-aroused state for sleep transition.”
KEEP A NOTEBOOK HANDY
Cut back on the mental clutter that’s likely to keep you awake by writing it down.
“It’s a technique called ‘constructive worrying',” says Rosenberg. “At least three hours before bed, write down your concerns and your solutions. Then put them in a desk drawer and leave them there for the night. My wife and I do this together.”
Physically setting your thoughts aside will likely keep the tossing and turning to a minimum.
DO A BREATHING EXERCISE
“What I do for better sleep is focus on my breathing,” says Jose Colon, author of The Sleep Diet: A Novel Approach to Insomnia.
“I try to breathe a little more silently, a little more slowly, and count my breaths backward from 100. When I forget what number I’m on, it’s a sign that I’m drifting in and out of consciousness, and I just start over again from 100.”
As you count backward, try paced breathing: According to the Mayo Clinic, we take about 12-14 breaths a minute. With paced breathing, your number of breaths is cut in half – and word is that the long, smooth breaths help to reduce stress and trigger a relaxation response.
KEEP YOUR PETS OUT OF BED
Your pup can make it harder to drift off and stay asleep.
“I don’t allow my pets to sleep with me,” says Robert Oexman, director of the Sleep to Live Institute in North Carolina. “They have a different circadian rhythm, which will reduce one’s sleep as they move around.”
“I sleep with a fan circulating the air in my bedroom and am mindful of the temperature,” says Rosenberg. “Most studies demonstrate that room temperatures between 17-21 degrees seem to work best for sleeping. The reason is that our core body temperature drops at night and is a signal to the brain to sleep. A warm room can inhibit this process.”
ADJUST THE LIGHTING
Coordinate your lighting with the sun to keep your circadian rhythm in check. For example, don’t work in a dark office during the day, and don’t turn on lights in the middle of the night.
“After dinner, I dim the overhead lights in our home to mimic the sunset outside,” says neurologist Dr Cathy Goldstein, an expert in sleep disorders. “Light has an alerting effect and can shift the circadian rhythm. Even if I have to use the bathroom at night, I keep the lights dim.”