You know how you feel when you don’t get a good night’s rest? You may feel irritable, groggy, or like your day is quicksand. For some, those sensations are on repeat. It’s essential to take steps to ensure every night is a restful one. Rest assured, it is possible to sleep better.
Reasons for Sleepless Nights
Experts say there is a difference between lack of sleep and poor sleep. Lack of sleep occurs due to lifestyle incidences. Perhaps you stayed out too late on a “school night” or worked hours into the night. Or your child was up sick.
Poor sleep results from several root causes, such as:
- Disruptive foods that may cause indigestion
- Timing of meals
- Caffeine consumption
- Stress
- Underlying sleep disorders (insomnia, sleep apnea)
- Restless leg syndrome
The COVID-19 pandemic exacerbated instances of poor quality sleep. Globally, data indicates that 30 to 40% of individuals reported trouble sleeping during this time.
Food and Exercise: Two Key Components of Good Sleep
There are multiple ways individuals can improve their quality of sleep. An underlying factor is circadian rhythm—which regulates when your body wants to be asleep and awake.
Second to light exposure, meal timing can disrupt the body’s natural rhythm. If you’re consistently eating dinner at 9:00 or 10:00 p.m., your body will adjust to a later sleep/wake cycle. Alternatively, your body will adhere to a more natural cycle if you maintain an earlier dinner routine.
Exercise is another component. Physical activity can promote good sleep because it increases your body’s “thirst” for sleep. Think of a day when you had a really hard workout or spent hours tending to your lawn. Chances are, you slept like a rock that night. Exercise also reduces stress, which contributes significantly to poor sleep.
Assessing Sleep Issues
When assessing sleep complaints, sleep specialists look at three characteristics.
- Duration. How much sleep are you getting? Almost every health organization recommends 7-8 hours for adults. This doesn’t mean 7-8 hours in bed; it means actual sleep.
- Sleep Quality. Do you feel like you sleep deeply? Are you refreshed in the morning?
- Sleep Timing. When do you prefer to sleep? To wake? When are you most alert?
In some cases, a few slight lifestyle adjustments can improve one’s sleep—based on this assessment. However, physicians also look into the potential for chronic insomnia and sleep apnea.
Help for Sleep Disorders
Chronic insomnia involves trouble falling asleep or staying asleep (or both). With obstructive sleep apnea, a person might not even realize how little sleep they’re actually getting. Even their bed partners may not know sleep apnea is occurring unless excessive snoring is also an issue. Sometimes, a sleep study is necessary to determine a proper diagnosis.
Fortunately, effective treatments exist for sleep disorders. Additional options include natural therapies like mindful meditation, yoga, and certain herbal remedies. However, individuals should discuss all supplements with their health care providers.
Sleep Your Way to a Better Life
Sleep impacts every vital organ system in the body. It’s a crucial restorative process necessary for short- and long-term rejuvenation. Plus, proper sleep allows you to live your best life—whatever that means for you.
If you’re not sleeping well, talk with your primary care provider. They may be able to intervene or provide a referral to a sleep specialist.
Listen to a Podcast
Do you have trouble falling asleep or wake up feeling just as tired as when you went to bed? You are not alone! But don’t fear, Dr. Emerson Wickwire, a sleep specialist at UMMC Midtown Campus, is here with tips on how to get better sleep, and when to know if you should see a specialist to get some rest.
More to Read
- How to Cope with Menopause Sleep Problems
- How to Get a Baby to Sleep: Developing Healthy Habits from the Start
- Healthy Sleep Habits Mean a Happy Child
- Always Tired? You Could Have Sleep Apnea.
- 5 Easy Ways to Get a Better Night’s Sleep
Medically reviewed by Emerson M. Wickwire, PhD, ABPP, CBSM, DBSM.
