5 Common Mistakes People Make When They Have Poor Sleep: NPR

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When people don't sleep well, they tend to do desperate things. You panic in bed. You try to make up for lost Zs by sleeping in. You drink three extra-large energy drinks in the morning to feel more awake.

While these measures may seem logical, they're likely doing more harm than good, according to sleep experts.

“There is no need to take extreme measures to make up for a few lost hours due to insomnia,” he says Dr. Ravi AysolaSleep expert and pulmonary critical care physician at the University of California, Los Angeles. Occasional insomnia – trouble falling asleep, staying asleep, or sleeping well – is normal for the average adult.

“The best way to protect yourself from poor sleep is to maintain good overall sleep hygiene,” he says. That means establishing a calming bedtime routine and adopt healthy habits to get your sleep back on track.

The goal is to get seven or more hours of sleep on a regular basis. according to the National Sleep Foundation. Good sleep is important for our health and studies show that it promotes health our moods, our memories And our immune system.

If you experience trouble sleeping three or more nights a week for three or more months — and your sleep loss can't be entirely explained by another health problem — talk to a doctor about treating chronic insomnia, says Aysola.

Sleep experts share common mistakes people make when they have trouble sleeping – and what to do about them.

Mistake #1: Forcing sleep

If you get up in the middle of the night, you might try to get back to sleep by sticking to your pillow, says Aysola.

But this “just associates going to bed and bedtime with stress,” he says. When you lie awake, you may spend more time worrying about your lack of sleep and how tired you will be the next day.

The solution: If you can't go back to sleep, get up. Do relaxing activities in dim lighting. Take a warm bath, read a boring book, or listen to a calming podcast or playlist.

If you have a lot on your mind, Aysola recommends writing down your worries in a notebook. “Things often lose their power as soon as they are written on paper,” he says. By managing your stress levels, you can reset your mind and body and hopefully get back to sleep.

Mistake #2: Sleeping in

Turning off your alarm the morning after a bout of insomnia is extremely tempting – especially if you have the luxury of spending more time in bed. But Aysola says if you sleep in, you're essentially giving yourself jet lag. This shift in your circadian rhythm can cause mood swings, headaches, gastrointestinal problems like nausea or indigestion, and can make you “feel generally bad.”

The solution: To make up for lost sleep, Aysola recommends waiting a few hours and taking a nap. To ensure that you don't become more groggy or disrupt your night's rest, take a nap at least six hours before bed and no longer than one hour. (For more sleep tips, see Listen to this episode.)

Mistake #3: Excessive caffeine consumption

For many, reaching for a pick-me-up after a night of poor sleep will feel natural and necessary. There is nothing wrong with the morning latte, but it is important to exercise restraint, says the sleep doctor Dr. Seema Khoslamedical director at the North Dakota Center for Sleep. So maybe don't go for a jumbo coffee with a triple shot of espresso.

Too much caffeine can affect the length and quality of your next night's sleep. One Review 2023 on the effects of caffeine and sleep found that consuming caffeine can shorten your nighttime sleep by 45 minutes.

The solution: The Federal Drug Administration recommends consuming no more than 400 mg of caffeine per day, or about four cups of coffee. While Caffeine tolerance can vary From person to person, Khosla recommends reducing caffeine consumption at lunchtime or earlier to ensure diet soda doesn't interfere with your beauty sleep.

Mistake #4: Skipping training

The gym isn't the first place most people want to go after a night of tossing and turning. And if you feel low in energy, you can easily skip your normal exercise routine. But as difficult as it may be to put on those running shoes, moving your body can give you much-needed energy during the day and improve your sleep at night.

“Exercise is great for sleep,” says Khosla. It promotes restful deep sleep and boosts melatonin, the hormone that regulates your body's sleep-wake cycle. It is also great for stress relief.

The solution: Do what feels good for your body. Even light exercise like a brisk walk or a bit of yoga before bed can be beneficial, says Khosla.

Remember that insomnia can affect balance and coordination. Therefore, avoid strenuous exercise such as lifting heavy weights if you are not feeling well.

Mistake #5: Drinking alcohol

Some people may turn to a glass of wine to help them fall asleep before bed, but Khosla says that's only a temporary solution. “Many people fall asleep more quickly with alcohol, but that sleep may not be as restful.”

Studies show Alcohol disrupts your sleep architectureor the natural progression of sleep stages that you go through each night. It can suppress REM sleep, cause sleep apnea, and cause frequent awakenings.

The solution: If you're thinking about an evening nightcap, don't drink it right before bed. Drink your small sip at least three hours before bed and limit yourself to one drink to ensure you don't interfere with your sleep, says Khosla.

If you're tempted to drink to ease the panic of not getting enough sleep, remember that there are no perfect sleepers, says Khosla. “It's normal to wake up at night. Nobody sleeps through the night forever.”

The digital story was edited by Malaka Gharib. The visual editor is Beck Harlan. We would love to hear from you. Leave us a voicemail at 202-216-9823or send us an email [email protected].

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