Identifying habits that cause insomnia and fighting it with a better sleep environment and routine

Identifying habits that cause insomnia

While treating underlying physical and mental issues is a good first step, it may not be enough to cure your insomnia. You also need to look at your daily habits. Some of the things you’re doing to cope with insomnia may actually be making the problem worse.

For example, maybe you’re using sleeping pills or alcohol to fall asleep, which disrupts sleep even more over the long-term. Or perhaps you drink excessive amounts of coffee during the day, making it harder to fall asleep later. Other daytime habits that can negatively impact your ability to sleep at night include having an irregular sleep schedule, napping, eating sugary foods or heavy meals too close to bedtime, and not getting enough exercise or exercising too late in the day.

Not only can poor daytime habits contribute to insomnia, but a miserable night’s sleep can make these habits harder to correct, creating a vicious cycle of unrefreshing sleep:

Often, changing the patterns that are reinforcing sleeplessness is enough to overcome insomnia altogether. It may take a few days for your body to get used to the change, but once you do, you will sleep better.

If you’re having trouble identifying insomnia-inducing habits

Some habits are so ingrained that you may overlook them as a possible contributor to your insomnia. Maybe your Starbucks habit affects your sleep more than you realize. Or perhaps you’ve never made the connection between that late-night glass of wine and your sleep difficulties. Keeping a sleep diary is a helpful way to pinpoint habits and behaviors contributing to your insomnia.

Fighting insomnia with a better sleep environment and routine

Two powerful weapons in the fight against insomnia are a quiet, comfortable sleep environment and a relaxing bedtime routine. Both can make a big difference in improving the quality of your sleep.

Make sure your bedroom is quiet, dark, and cold. Noise, light, a bedroom that’s too hot or cold, or an uncomfortable mattress or pillow can all interfere with sleep. Try using a sound machine or earplugs to mask outside noise, an open window or fan to keep the room fresh, and blackout curtains or an eye mask to block out light. Experiment with different levels of mattress firmness, foam toppers, and pillows that provide the support you need to sleep comfortably.

Stick to a regular sleep schedule. Support your biological clock by going to bed and getting up at the same time every day, including weekends. Get up at your usual time in the morning even if you’re tired. This will help you get back in a regular sleep rhythm.

Turn off all screens at least an hour before bed. Electronic screens emit a blue light that disrupts your body’s production of melatonin and combats sleepiness. So instead of watching TV or spending time on your phone, tablet, or computer, choose another relaxing activity, such as reading a book or listening to soft music.

Avoid stimulating activity and stressful situations before bedtime. This includes checking messages on social media, significant discussions or arguments with your spouse or family, or catching up on work. Postpone these things until the morning.

Avoid naps. Napping during the day can make it more difficult to sleep at night. If you feel like you have to take a nap, limit it to 30 minutes before 3 p.m.

Things to avoid before bed:

Drinking too many liquids. Waking up at night to go to the bathroom becomes a bigger problem as we age.
By not drinking anything an hour before sleep and going to the bathroom several times as you get ready for bed, you can reduce the frequency you’ll wake up to go during the night.

Alcohol. While a nightcap may help you to relax and fall asleep, it interferes with your sleep cycle once
you’re out, causing you to wake up during the night.

Big evening meals. Try to eat dinner earlier in the evening, and avoid dense, rich foods within two
hours of going to bed. Spicy or acidic foods can cause stomach trouble and heartburn, which can wake you during the night.

Caffeine. The American Academy of Sleep Medicine recommends that you stop drinking caffeinated beverages at least six hours before bedtime. People who are sensitive to caffeine may need to stop even earlier.

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