Considering insomnia is defined as “persistent problems falling asleep or staying asleep,” then most St. Louisans could probably benefit from a visit with Dr. Mark J. Muehlbach, clinical director of the Clayton Sleep Institute. In today’s fast-paced world, sleep problems are practically a norm. Of the three “pillars of health”—nutrition, exercise, and sleep—we obsess over the first two, but neglect the third all too often.
“Everybody is so busy now,” Muehlbach says. "I think they’re almost too busy for sleep." Many of the patients he treats for insomnia display at least several “bad sleep habits,” otherwise known as poor sleep hygiene. A big piece of the puzzle often lies in developing new healthy sleep habits. It’s not a quick fix, but long-lasting behavioral changes are typically more effective than medication in creating lasting, effective sleep improvements. Here are 10 common sleep mistakes you can start improving today.
1. Sleeping late on weekends: “One thing that’s pretty common is an irregular sleep schedule or not maintaining a regular bedtime–wakeup time,” says Muehlbach. A good example is sleeping in on weekends; it might feel great in the moment, but it only leads to more problems down the road. Staying up late and sleeping in on weekends can throw off the biological clock that helps regulate your sleep wake cycle. Abnormal sleep patterns confuse your internal clock to the point where it’s not sure if the body should be awake or asleep. “It starts to contribute to difficulty falling asleep, as well as feeling more tired during the day, even if you spent more time in bed over the weekend,” Muehlbach says. Even if you stay up late on the weekend, experts recommend waking up at roughly the same time.
2. Drinking coffee too late in the day: Whether your preference is espresso or black tea, consuming caffeinated beverages too close to bedtime can affect sleep. Even if you can fall asleep afterward, the quality of sleep suffers. “It tends to put us in a lighter level of sleep for a longer period of time,” says Muehlbach. To avoid caffeine's lingering effects, avoid drinking it at least six hours before bedtime.
3. Smoking too close to bedtime: Similar to coffee, nicotine acts as a stimulant on the body. When you smoke, the adrenal glands release a rush of epinephrine (adrenaline) through the body, increasing heart rate, blood pressure, and breathing. This adrenaline rush makes falling asleep more difficult. Nicotine might also disrupt sleep in other ways, so quitting is the best option—until then, try to refrain from smoking within two hours of bedtime.
4. Waiting to exercise until everything is done: “Exercise is great; it helps improve sleep,” says Muehlbach. “But we’re so busy today that some people wait until late at night and that’s probably not the best time because exercise increases heart rate.” To reap the sleep benefits of exercise, try to schedule sweat sessions at least five hours before bedtime.
5. Falling asleep with the TV on: iPhones, iPads, computers, TVs, tablets…any gadget with a screen doesn’t belong in the bedroom. Yet it’s one of the most common “bad sleep habits.” Muehlbach meets countless patients who watch TV in bed to wind down, with some people leaving it on until morning. “People say it doesn’t bother them, but I think leaving the TV on all night actually disrupts their sleep more than they realize,” he says. Though we might adapt to our environment, getting used to a nightly inundation of images, light, and noise doesn’t mean it’s not affecting your sleep. Experts recommend limiting bedroom activities to sleep and sex. Keeping laptops, TVs, and even books out of the bedroom helps teach your brain to associate the bed with sleep.
6. Checking email or scrolling on your phone before bed: Another reason to avoid technology in the bedroom relates to the constant glow emanating from our electronic devices. Smartphones, tablets, TVs, and computer screens emit various light colors, but research indicates it’s the blue hues that pose a threat to our sleep. Blue light blocks the release of melatonin, a natural hormone associated with regulating our sleep-wake cycle. Today, many people use melatonin as a sleep aid, but it wouldn’t be necessary if we let our bodies produce it naturally, says Muehlbach. Looking at screens too close to bedtime throws off the body’s internal clock by sending signals to the brain to stay up even later. To foster melatonin production, Muehlbach suggests dimming the lights and avoiding screens at least 30 to 45 minutes before bed.
7. Rushing to bed before you’re ready: “We’re so busy now—we’re go, go, go, go, go all day, and then we jump into bed with the same mindset,” says Muehlbach. "We don’t give ourselves any wind-down time." When sleep becomes an appointment on your to-do list, it’s the perfect set up for insomnia to take hold. Rather than rushing to bed, Muehlbach suggests creating a pre-bed wind-down routine to help the brain and body relax. For at least 30 minutes (preferably 45 minutes) before bed, get away from technology, dim the lights, and enjoy some much-needed you time. Try relaxation techniques like essential oils, warm baths, or calming music to find what works for you. Muehlbach also recommends forming habits like brushing your teeth at the same time to teach your brain that sleep is coming.
8. Worrying about sleep: Sleep is essential to your well-being, but stressing about it often has the opposite effect. “If we tell ourselves we won’t sleep well, our brain buys it, and sleep becomes even more difficult,” says Muehlbach. Psychology is a major component of insomnia. Often, Muehlbach’s patients need to see a therapist to treat an underlying anxiety disorder as part of the path to better sleep. If ruminating thoughts keep you up at night, it might be time to see an expert. In the meantime, if worrying about sleep begins, try refocusing on a relaxation technique like deep breathing or progressive muscle relaxation. Another effective strategy is keeping what Muehlbach calls a "to-do or worry journal.” Start jotting down things you want to accomplish the next day or any bigger worries a few hours before bedtime. “Writing it down is like getting it off your chest and giving it to the paper, so your brain can stop worrying,” he says. Even if other thoughts come, you’ll likely feel less overwhelmed.
9. Using alcohol as a sleep aid: Having a glass of wine with dinner is one thing, but when you start using booze to fall asleep, your sleep actually starts getting worse. Alcohol is a sedative, so it does help people fall asleep, says Muehlbach. Studies show that alcohol might increase deep sleep, or “slow-wave-sleep,” for several hours, but the trade-off happens later. As it metabolizes, alcohol creates sleep disturbances during the second half of the night, leading to worse overall sleep quality. It also robs you of REM sleep, the state in which dreaming, learning, and memory occurs.
10. Going to bed stuffed: "Any heavy meal before bedtime isn’t a good idea,” says Muehlbach. It creates discomfort, especially for people who suffer from acid reflux, and the body is working harder to digest, which could make it harder to fall asleep. Going to bed hungry also doesn’t help; if you find yourself thinking about food, a light snack before bed is just fine.
