A recent analysis by sleep therapist Kirsty Vant highlights that certain widely recommended sleep tips may actually exacerbate insomnia for those struggling with the condition. While quality sleep is essential for overall health—boosting cardiovascular function, immune response, and emotional well-being—some common practices associated with “sleep hygiene” can inadvertently reinforce sleeplessness.
Sleep hygiene encompasses habits and environmental factors aimed at improving sleep quality, such as maintaining a consistent bedtime, limiting screen exposure before sleep, and reducing caffeine intake. Although these strategies are effective for many, they can backfire for individuals with insomnia, according to Vant, who is affiliated with the Department of Psychology at Royal Holloway University of London.
Five Misguided Sleep Strategies
1. **Spending Excessive Time in Bed**
One common misconception is that lying in bed for extended periods will eventually lead to sleep. Instead, this often results in a negative association between the bed and wakefulness. Vant suggests that individuals struggling with insomnia should limit their time in bed by going to sleep later while maintaining a consistent wake-up time. This approach increases sleep pressure, which can help restore the bed as a cue for sleep.
2. **Avoiding Screens Completely**
While it is advised to limit screen time before bed due to the blue light emitted by devices, Vant argues that this advice lacks nuance. Many individuals with insomnia may turn to their phones when unable to sleep, which can lead to anxiety and overthinking. Instead of a blanket ban on screens, she recommends using them strategically by opting for calming content and enabling night-mode settings.
3. **Eliminating Caffeine**
Caffeine’s role in promoting wakefulness is well-documented, as it blocks adenosine, a neurotransmitter that induces sleepiness. However, individuals metabolize caffeine differently, influenced by genetic factors. While avoiding caffeine later in the day is advisable for some, complete elimination might not be necessary. Vant emphasizes the importance of understanding personal responses to caffeine consumption.
4. **Obsessively Optimizing Sleep**
The burgeoning global sleep economy, valued at over £400 billion, offers a plethora of products designed to enhance sleep quality. Yet, becoming preoccupied with achieving perfect sleep can lead to a phenomenon known as orthosomnia, where anxiety about sleep perfection ironically worsens sleep quality. Vant reminds readers that sleep is an autonomic function, akin to digestion, and should not be forced.
5. **Expecting Consistency**
Healthy sleep patterns are dynamic and influenced by a range of factors, including stress, physical health, and age. Vant points out that expecting rigid sleep consistency sets unrealistic expectations. Some nights will naturally yield better sleep than others, and acknowledging this variability is crucial.
Understanding Insomnia and Treatment Options
Vant highlights the pervasive misconception that individuals with insomnia simply lack the requisite sleep skills. This perspective oversimplifies a complex issue, akin to advising someone with an eating disorder to “just eat healthy.” The belief that sleep is entirely within individual control can lead to feelings of guilt and frustration.
For those grappling with insomnia, there are effective, evidence-based treatments available. Among these, Cognitive Behavioural Therapy for Insomnia (CBT-I) stands out as the gold standard psychological intervention. Additionally, new medications, such as orexin receptor antagonists like suvorexant and lemborexant, are emerging to assist individuals in both falling asleep and staying asleep.
Insomnia is a common and treatable condition, and individuals are encouraged to seek appropriate help rather than internalizing the belief that poor sleep is solely their fault. As Vant emphasizes, addressing insomnia requires a comprehensive understanding of its complexities, rather than adherence to potentially counterproductive sleep hygiene practices.
