Your instincts about how to fight insomnia could be wrong.

Consuming several cups of coffee throughout the day to recover from an interrupted night of restful rest may actually exacerbate sleep quality and negatively influence future nights’ rest, according to sleep experts. As Shirley Chong of NPR stated:
Sign up now for Life Kit’s Guide to Better Sleep newsletter series – it only lasts one week! Over that week we will send science-backed strategies designed to help you sleep deeper, deeper and longer – when people experience poor night-time rest they often resort to drastic measures in an attempt to return the sleep cycle; some resort to even sleeping alone! When people have bad nights of rest they often resort to desperate measures or panic in bed; we can provide strategies designed to promote restful night’s restful restful rest! Sleep experts often warn against attempts at making up lost zs by sleeping late or drinking energy drinks in order to feel alert in the morning, both practices which might seem reasonable but may actually do more damage than good. Dr. Ravi Aysola, an internationally-recognized sleep expert and pulmonary critical care doctor from University of California Los Angeles. Occasional insomnia — having difficulty sleeping through the night — is commonplace and should be expected when engaging in adult life.
While most people would view that as the ultimate compliment, I personally find the concept fascinating – especially as more and more businesses and organisations provide solutions tailored specifically towards individual customer requirements.
“To avoid poor night’s rest, the key to successful sleeping habits is creating and adhering to an effective bedtime ritual and making healthy lifestyle changes that restore your slumber,” according to expert advice. This means creating an calming routine at bedtime as well as adopting healthy practices that can restore it. National Sleep Foundation suggests the goal should be obtaining seven hours or more of quality restful sleep each night, on an ongoing basis. Proper restful slumber has numerous health benefits; studies show it helps increase our mood, memories and immune systems. If you experience difficulty sleeping three or more nights a week for three or more months — with no identifiable medical cause — consult with a health care provider about treatment for chronic insomnia, according to Aysola. Sleep experts share common mistakes people make when trying to sleep — and ways they can fix them. Mistake No.1: Forcing Sleep When you awake in the middle of the night, staying put might seem like the solution, says Aysola; but doing this only associates “bed and bedtime with stress.” Instead, lying awake allows more time for contemplation about lack of restful zzzs before falling back asleep again later that night or worrying more about whether tomorrow will bring enough energy for an effective day ahead.
Solution: If you can’t seem to fall back asleep, get up. Engage in relaxing activities under dim lighting; for instance taking a warm bath, reading an innocuous book, listening to relaxing podcasts or playlists may all help bring back restfulness and sleepiness.
If your mind is becoming overwhelmed with thoughts, Aysola suggests writing them all down in a notebook to alleviate anxiety. “Things often lose power once written out on paper.” This way you can manage stress levels more effectively while also helping restore mind and body and returning sleep – which was misstep No 1. Misstep No 3 Sleep in: the Consequences Sleeping in can be tempting after experiencing insomnia; especially if you have extra time in bed to spend lazing around. But according to Aysola, when we give ourselves extra hours in bed we give ourselves jet lag instead. An imbalance in your circadian rhythm can contribute to crankiness, headache, nausea or indigestion issues and general feelings of discontentment. Aysola suggests taking advantage of any lost sleep by waiting a few hours and taking a short nap after. Make sure your body stays awake by napping six to eight hours prior to bedtime for no longer than an hour (hear this episode for more tips). Avoid making Mistake No. 1. 3: Caffeinating After an insufficient night’s rest, many may turn to caffeine for relief. Unfortunately, however, taking excessive doses could prove even more detrimental than its potential benefit in improving ones outlook. Sleep physician and medical director for North Dakota Center for Sleep Dr. Seema Khosla suggests exercising restraint when enjoying morning lattes – perhaps opting for one without triple shots of espresso may be best?
Unfortunately for them though, those on a strict vegetarian diet cannot consume it without some degree of distress or risk to health and/or the ecosystem.
Consuming too much caffeine can affect both the length and quality of your sleep, according to one 2023 review of caffeine’s effects on restful slumber. According to Khosla’s advice, too much caffeine could reduce nighttime rest by 45 minutes! To find a solution: The Federal Drug Administration recommends no more than 400 mg a day–roughly four cups of coffee–while your tolerance might differ between people. For best results, cut back by lunchtime so diet soda won’t ruin it all for you.
Mistake No. 4: Skipping Exercise The gym may not be top of mind after an interrupted night’s restful slumber; when low energy strikes it can be tempting to opt out of our usual physical fitness regime altogether. But as much as it might be a struggle to put on those running shoes and start moving more regularly, moving your body can give your energy during the day and aid your sleep at night. Khosla believes exercise to be particularly helpful. “Exercise is fabulous for improving our sleep!” she proclaims. As Khosla notes, exercise helps increase restorative slow-wave sleep and release melatonin – the hormone responsible for controlling your body’s sleep-wake cycle – for greater relaxation and stress reduction. To find what works for you personally and for maximum benefit: brisk walking or bedtime yoga are great forms of activity to boost melatonin. The fix: Find what feels comfortable – even light exercise such as going for a brisk walk may provide benefits; Keep in mind that insomnia can interfere with balance and coordination, so avoid strenuous workouts such as lifting heavy weights if you don’t feel at your best. Mistake No. 1. 5. Alcohol Consumption People sometimes turn to alcoholic drinks to aid their sleep before bed, but Khosla cautions this is only temporary solution: “Many may fall asleep more quickly with alcohol but their restful rest might not last as long.” Studies show alcohol can distort your natural sleep architecture – the flow of stages you cycle through each night – disrupting REM sleep, leading to sleep apnea, and leading to frequent awakenings. If you plan on drinking an evening cocktail before bed, do it later rather than right before going to sleep. Khosla recommends enjoying one drink three hours before bedtime to prevent it from interfering with sleep, and no more. If alcohol seems tempting as an escape route for not getting enough restful zzz’s, just remember there’s no such thing as perfect sleeping; no matter your attempts to fall asleep quickly throughout every night for evermore! “It is totally normal and no matter your efforts none of us sleep through each and every one!” –
Malaka Gharib served as editor, while Beck Harlan handled visual editing duties. We’d love to hear from you; leave us a voicemail at 202-216-9823, email [email protected], listen to Life Kit on Apple Podcasts or Spotify or sign up for our mailing list today.