Not-so-sweet slumber: doctors’ tips for dealing with insomnia
For insomniacs, the “how did you sleep?” question can become almost a form of mockery. But it’s a fair question; understanding the “how” of our sleep can help address the reasons we suffer from insomnia.
There are two different types of insomnia. Primary insomnia is defined by difficulty falling asleep, whereas secondary insomnia is defined by waking up in the middle of the night and being unable to fall back asleep. The latter is most common among international travelers and tends to normalize after about a week. We see a lot of both types of insomniacs at Beijing United Family Hospital.
There are many reasons that people have difficulty falling asleep. Chief among them is stress, usually work-related or stemming from a traumatic life event. Other reasons include:
drinking lots of caffeine, especially after 5 p.m.
pain
being exposed to bright lights (e.g. a computer or TV screen) less than 2 hours before bed)
eating stimulating foods (e.g. spicy or sugary foods) before bed
exercising right before bed
Not only is insomnia unpleasant, long-term insomnia can compromise our health. Our brains need sleep to recover from being taxed all day. If the quality of our sleep is compromised, our brains suffer, and we’ll have trouble concentrating or become easily stressed and unable to handle all the emotions that implies.
Allow us to recommend some good sleep hygiene habits.
Wake up at the same time daily and get immediate sunlight exposure. This helps to reset your internal clock.
Set a daily bedtime to make sure you get around eight hours of sleep.
Avoid screen time or bright light less than two hours before bed (e-readers that have e-ink are ok)
Make sure your sleep environment is cool. Lowering your core body temperature can help you fall asleep.
Don’t use the bedroom for non-sleep-related activities. If you live in a studio, partition off a sleep area, and keep it sacred to sleep.
Get in a comfortable position to sleep. If your mattress isn’t comfortable, get a new one, and make sure to rotate it periodically so it doesn’t get old.
Now that you’re all set up to fall asleep, there are some things you can do to further encourage the Sandman’s arrival.
♦ Focus on your body
When sleep is elusive, some people use distraction techniques, such as counting sheep or imagining they’re painting a fence. However, it’s often helpful to focus on the body. Try doing a body scan. After you get comfortable on your bed, focus on relaxing every part of your body from the toes on up.
Think about relaxing your toes, then the bottoms of your feet, the tops of your feet, your heels, your ankles, your calves, your shins… and so on. Work your focus slowly up your body. This produces a calming effect, especially on your brain stem, which is what gets activated when you’re being threatened. In addition to focusing on relaxation, it is important to notice the sensations in each body part. This is key.
♦ Try calming yoga
There are certain types of yoga that are calming, though there are also types of yoga that are activating, and therefore not helpful for falling asleep. Try doing yoga that involves twists, forward bends and hip openers (like lunges and the pigeon pose). Avoid doing any type of back bend.
♦ Snuggle/cuddle with your partner
Oxytocin (a.k.a. the Hugging Hormone) is a natural endorphin that is stimulated when we’re feeling safe and happy. Snuggling/cuddling can help your body to release oxytocin and provide a wave of relief that encourages sleep. Sometimes, even imagining that you’re snuggling can induce sleep.
♦ Have a calming conversation with somebody you trust
♦ Listen to calming music
Some people suffer from insomnia no matter what they do. If this is you, we recommend that you consult your Family Medicine physician to rule out any physical causes that might be keeping sleep at bay. Once your doctor has determined that the cause of your insomnia is something else, s/he might refer you to an Ear, Nose, Throat (ENT) physicians for a sleep study. Sleep apnea is often the cause of poor sleep.
We would also recommend that insomniacs do what they can to cut out sources of stress in their lives. Try to notice what gives you a physical sense of relaxation or joy. Focus on the enjoyment of each moment. Really be present in the company of the people you love. Pursue your interests. Make sure you’re keeping yourselves emotionally, socially and spiritually healthy as well as physically, and the Zs will come.
If you would like to talk more about insomnia or any other issue, feel free to make an appointment with a BJU counselor at (010) 5927 7067 or with a BJU ENT physician at (010) 5927 7039.