Doctors Expose Common Sleep Habits Ruining Your Zzz’s (Without You Even Knowing It)
We recently
asked
medical professionals of the
Big One NewsCommunity
To share with us the sleep errors individuals remain unaware of, and they exposed what exactly is deteriorating your sleep quality along with advice for improving your rest. Here’s what they shared:
Note: Certain replies were taken from Reddit AMAs conducted by board-certified sleep specialist and neurologist, Dr. Nate Watson.
here
), and board-certified sleep specialist as well as neurologist, Dr. Sanford Auerbach (
here
).
1.
“If you can’t fall asleep after 20–30 minutes,
you should get up and move to another room
To engage in some soothing activity until you start feeling drowsy again. Spending time lying alertly in bed teaches your mind that the bed isn’t solely associated with sleeping, which can make it progressively harder to drift off over time.”
—33, West Virginia
“If you can’t fall asleep after 30 minutes, DON’T stay in bed. Get up, move to another room, and do something calming.”
2.
Engaging with an thrilling read right before bedtime can stimulate both your mind and body, potentially making it more difficult to drift off or remain asleep.
—35, Washington
3.
“Working until exhaustion
can be harmful
If you fail to allow your mind and body sufficient relaxation time, this could result in nightmares or even cause panic attacks during sleep.
—35, Washington
4.
“As a clinical psychologist, I have found that one crucial aspect is
some
individuals, hot showers right before bed can actually increase blood pressure and/or heart rate, making it difficult to fall asleep.”
—35, Washington
5.
“It’s common for people to have awakenings through the night. Hopefully, they are brief, and you fall back asleep quickly. But for many, waking at about 3 a.m. may be a problem because you have already slept for a period of time, and your body is starting to gear up for the day. You need a greater degree of relaxation at that time. So, avoid any stimulation at that time, and avoid looking at the clock, if possible. On the other hand, if you start to worry about not sleeping, you will be in trouble.”
”
Attempt to rise from your bed and engage in an activity that brings you relaxation.
If you still have issues, then investigating CBTI (Cognitive Behavioral Therapy for Insomnia) may be helpful. Then, you may address this with your primary care provider.”
6.
“Sleep apnea. I’ve seen patients come in with pretty bad heart failure after never using their
CPAP machine
At nighttime. Many people aren’t aware of the immense stress that breathing difficulties at night can put on their heart. Make sure you use your CPAP device!
Though it might not be pretty, it will ensure your heart stays robust, allowing you to enjoy all the years ahead of you.
—Anonymous, 34, Ohio
“Sleep apnea
aggravates all other medical issues
since you’re not getting sleep, your body isn’t able to repair and rejuvenate itself overnight.
It’s not normal to snore; get it checked out and start using CPAP.
Same goes for those who constantly feel exhausted and doze off whenever they take a seat.
—Anonymous, 40, Canada
7.
If you find yourself restless at night and struggle with sleep, consider starting an evening worry journal—devote about 15 minutes prior to bedtime for this. Jot down all your negative thoughts and then shut the notebook so these reflections stay on paper rather than occupy your mind as you try to rest.
8.
“A
hot bath
Taking medication before bedtime has been demonstrated to enhance deep non-REM sleep. For instance, certain drugs such as antidepressants may have this effect.
reduce
REM sleep.”
9.
“ECU RN for seven years here. When you
sleep on your side
By keeping the weight of your torso away from your lungs and organs, you can alleviate pressure on them. This sleeping position is particularly beneficial if you have experienced organ damage due to an accident.
10.
“If you experience restless leg syndrome, ask your doctor to
check your iron levels
. There are a number of very good medications for RLS that your doctor can prescribe for you to tackle this. Massaging your legs before bed can help, and doing activities that are mentally engrossing can also reduce RLS symptoms, but this is typically not what we recommend right before bedtime!”
11.
“[Not getting enough sleep
is
serious.] Very few people can succeed and be healthy on less than seven hours of sleep per night. Insufficient sleep, due to inadequate or mistimed sleep, contributes to the risk for
several of today’s health epidemics
, including cardiovascular disease, diabetes, and obesity. Simply missing one night of sleep can lead to decreased cognitive function, trouble concentrating, headaches, and general moodiness.”
“Sleep deficiency can lead to trouble making decisions, solving problems, controlling
emotions
and behavior, and coping with change, as well as distractions and mistakes. Sleep loss increases the risk of accidents caused by human error.
Sleep deprivation impairment is
similar to being intoxicated under the legal limit
.
Those in relationships who consistently experience poor sleep are more likely to engage in conflict with their partners; sleep loss decreases levels of empathy.”
12.
“When you take a nap, set your alarm for just 10–15 minutes from the time you lie down; that way, you don’t wake from a
deeper stage of sleep
and end up groggy.”
13.
“If you find it easier to fall asleep during the daytime than at night, there can be various reasons. For some, it may be a disorder of the natural rhythm or the circadian rhythm of sleep; if your natural rhythm doesn’t mesh with your lifestyle, it may be helpful to consider shifting the rhythm. Often, a combination of properly timed bright lights and melatonin may be beneficial.”
“This might require consultation with a sleep specialist.”
14.
“If you have sleep apnea, making sure you are of a healthy weight and
avoiding sleeping on your back
to keep your nasal passages clear can be helpful. Other options are oral appliances custom-fabricated by a dentist.”
“There are also surgical options from ear, nose, and throat specialists. We always recommend seeing a board-certified sleep specialist to sort this out for you.”
And finally…
15.
“There is an ideal number of hours to sleep at night, which varies for each person. To find out how much you need, try to go to bed when you are tired and wake up spontaneously when refreshed for a while — that will help determine your needs. This
bedtime calculator
could also serve as a guide.”
Fellow medical professionals, what are some other sleep mistakes people should avoid? Tell us in the comments, or use this anonymous form below.
Note: Some responses have been edited for length and/or clarity.
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