We Spend About a Third of Our Lives Sleeping — and Quality Matters
On average, we spend a third of our lives sleeping, making “getting enough good sleep” critical for our daily health and well-being. Many people struggle with sleep, leading to frequent discussions on social media about issues like, “Should I try to keep sleeping if I wake up in the middle of the night?” or “Is it okay to force myself to sleep if I’m restless?”
Being mindful of our sleep is important. Chronic insomnia can have serious impacts on both physical and mental health, increasing the risks of cardiovascular disease, diabetes, anxiety, and depression. It can also lead to emotional instability, heightened stress, and reduced cognitive function, affecting daily life, work, and overall quality of life.
Is It Insomnia? How to Know — and Improve Your Sleep
It’s natural to wonder if you might have a sleep disorder. Some people turn to melatonin, sleep aids, or sedatives, which can help with falling asleep. However, medication is not always the ideal choice due to potential risks like dependency, tolerance, and side effects.
For this reason, psychologists specializing in sleep have developed Cognitive Behavioral Therapy for Insomnia (CBT-I), an evidence-based approach that identifies and addresses the cognitive and behavioral factors that sustain insomnia. As a non-pharmaceutical treatment with extensive research backing, CBT-I has become the first-line treatment for insomnia, often showing noticeable effects within 2-4 weeks. It’s as effective as medication and has more lasting benefits.
In 2023, the journal The Lancet published a study confirming CBT-I’s efficacy. Researchers enrolled 642 insomnia patients, half of whom received an intervention known as sleep restriction therapy, a behavioral component of CBT-I. Six months later, two-thirds of those who completed the therapy showed a significant reduction in their insomnia severity index, demonstrating CBT-I as an effective, accessible, and easy-to-implement therapy.
Should You “Force” Yourself to Sleep?
Ideally, try only to go to bed when you feel sleepy. If you’ve been lying awake for 20-30 minutes without falling asleep or find yourself getting lost in anxious thoughts, it’s a good idea to get up and engage in a calming activity until you feel sleepy again. Here are a few additional tips for improving sleep:
- Create an Optimal Sleep Environment
Aim for a quiet, comfortable, darkened room. Use blackout curtains, earplugs, or white noise to minimize disruptions and create a restful sleep atmosphere. - Track Your Bedtime Consistency
Log your nightly sleep and wake times, as well as actual sleep duration, using a wearable or health app if possible. This will help determine your average nightly sleep duration and set a stable “in-bed time,” ensuring you remain calm and relaxed in bed. - Build and Adjust a Sleep Routine
If you’re spending much longer in bed than actually sleeping, try reducing your in-bed time by about an hour initially, then gradually adjust based on sleep quality. This method enhances sleep efficiency—the ratio of time asleep to time in bed. When this efficiency exceeds 85%, your sleep quality is generally within the healthy range. - Stick to Consistent Bedtimes and Wake Times
Create a regular sleep schedule based on your lifestyle needs. Go to bed and wake up at the same time each day, regardless of the previous night’s sleep quality or duration. Consistency reinforces your body’s circadian rhythm, supporting better sleep habits. - Limit Activities in Bed to Sleep-Related Ones
Use your bed only for sleep-related activities like resting, relaxing, reading, or listening to calming music. Avoid watching TV, using your phone, or other stimulating activities, as this can disrupt the mental link between bed and sleep. - Choose Relaxing Activities If You Need to Get Up
If you get up during the night, engage in calming activities like stretching or reading in dim light, avoiding stimulating tasks and bright lights. This approach helps maintain relaxation, making it easier to fall back asleep. - Manage Nap Times
Long or frequent naps may interfere with nighttime sleep quality and make it harder to fall asleep. If you nap, keep it brief—10-20 minutes is ideal for a quick energy boost without affecting your nighttime sleep. - Incorporate Relaxing Activities Before Bedtime
Develop a pre-sleep routine, like brushing your teeth, washing your face, and putting on pajamas, to signal to your body that it’s time for rest. Incorporate relaxing activities like deep breathing, meditation, or gentle stretching to calm your nervous system and promote faster sleep.
Seeking Professional Help
Insomnia often coexists with other mental health challenges, like anxiety, depression, or bipolar disorder. In these cases, it’s essential to seek a professional evaluation and treatment. CBT-I alone may not be enough; treating the underlying mental health condition alongside CBT-I can more effectively address insomnia.
References:
- Harvard Health highlights the importance of sleep quality for overall health, noting that poor sleep quality increases the risk of diabetes, heart disease, stroke, and mental health issues like anxiety and depression1.
- Cognitive Behavioral Therapy for Insomnia (CBT-I):
- The Open Encyclopedia of Cognitive Science provides an overview of CBT-I, emphasizing its effectiveness as a non-pharmaceutical treatment for insomnia2.
- The Journal of Cognitive Neuroscience discusses the brain-behavior interactions and the effectiveness of CBT-I in treating insomnia3.
- Optimal Sleep Environment:
- Harvard University’s Sleep Medicine program explains how creating an optimal sleep environment, such as a quiet, dark room, can improve sleep quality4.
- Sleep Routine and Schedule:
- Harvard Health suggests that following a regular sleep schedule and having a consistent bedtime routine can help manage insomnia and improve sleep quality5.
- The Mayo Clinic also provides tips on maintaining a regular sleep schedule and managing worries before bedtime to promote better sleep6.
- Sleep-Related Activities:
- The Sleep Foundation discusses the importance of limiting activities in bed to sleep-related ones to maintain a strong mental link between bed and sleep7.
- Nap Times:
- The National Academies of Sciences, Engineering, and Medicine provide guidelines on managing nap times to avoid interference with nighttime sleep quality8.
- Pre-Sleep Routine:
- Harvard Health emphasizes the benefits of incorporating relaxing activities before bedtime to signal to your body that it’s time for rest9.
Disclaimer:
The information in this article is for general information sharing purposes only. It is not a substitute for personalized medical or dietary advice. For personal health concerns and dietary needs, consult a qualified health care provider or dietitian.