High-quality sleep is essential for overall health, impacting cardiovascular health, immune function, and emotional wellbeing. Despite this, many people struggle with insomnia, a common condition that can be exacerbated by traditional sleep hygiene practices. According to sleep therapist Kirsty Vant from the Royal Holloway University of London, some widely recommended sleep tips may inadvertently worsen insomnia for those affected.
Common Strategies that May Backfire
Many individuals are familiar with the concept of sleep hygiene, which includes habits intended to foster better sleep, such as maintaining a consistent bedtime, minimizing screen time before bed, and reducing caffeine intake. These strategies are beneficial for healthy sleepers but can be misleading for those grappling with insomnia. Here are five common practices that may do more harm than good.
1. **Spending More Time in Bed**
When sleep becomes elusive, the instinct to go to bed earlier or stay in bed longer can be tempting. However, this approach can backfire. The longer individuals remain awake in bed, the more they associate their sleeping environment with frustration rather than rest. Vant advises limiting time in bed to strengthen the mental association between the bedroom and sleep. This can be achieved by going to bed later while maintaining a consistent wake-up time, thus enhancing the body’s natural drive to sleep.
2. **Strictly Avoiding Screens**
The common advice to eliminate screens before bedtime stems from the understanding that blue light can inhibit melatonin production, a hormone essential for sleep regulation. However, for insomniacs, the urge to check their phones often arises from their inability to sleep. Instead of a complete ban on screens, Vant suggests using them strategically. Calming content, such as a soothing podcast or a gentle documentary viewed in night-mode, can provide a distraction that may help alleviate anxiety and facilitate relaxation.
3. **Cutting Out Caffeine Completely**
Caffeine is known to block adenosine, a neurotransmitter that promotes sleepiness. However, individual responses to caffeine vary significantly, influenced by genetic factors. While some may need to avoid caffeine later in the day, completely eliminating it isn’t always necessary. Understanding personal tolerance can be more beneficial than a blanket prohibition.
4. **Trying Too Hard to Optimize Sleep**
The burgeoning “sleep economy,” valued at over £400 billion, has led to a proliferation of products designed to enhance sleep quality. Many of these items can contribute to a phenomenon known as orthosomnia, where individuals become anxious over perfecting their sleep. Vant points out that sleep is an autonomic process, similar to digestion, that cannot be forced. Instead of obsessing over sleep quality, it may be more effective to adopt a more relaxed approach.
5. **Expecting Consistent Sleep Patterns**
Healthy sleep is not uniform; it varies based on numerous factors, including stress, physical health, and age. For instance, caregivers of infants often adjust their sleep schedules to accommodate feeding needs. Rigid expectations regarding sleep can lead to disappointment. Vant emphasizes that some fluctuation in sleep patterns is entirely normal.
Addressing the Misconceptions around Insomnia
Vant observes that the prevailing belief that sleep is entirely within one’s control can hinder those dealing with insomnia. Telling someone to “just switch off” oversimplifies a complex issue, much like suggesting someone with an eating disorder should “just eat healthy.” Rather than attributing blame for poor sleep, it is crucial to recognize insomnia as a common, treatable condition.
For those struggling with sleep, evidence-based treatments exist beyond traditional sleep hygiene. Cognitive Behavioural Therapy for Insomnia (CBT-I) is regarded as the gold standard psychological intervention. Additionally, new medications, including suvorexant, lemborexant, and daridorexant, target the brain’s wakefulness mechanisms to facilitate sleep onset and maintenance.
In conclusion, while sleep hygiene practices can promote better sleep for many, they may not be effective for everyone. It is essential to tailor strategies to individual needs and seek professional help when necessary. Insomnia is prevalent and treatable, and support is available for those who need it.
