Eight reasons you can’t sleep – and what you can do about it

From telegraph.co.uk

More and more of us are finding it harder to get a good night’s kip but experts say it doesn’t have to be that way 

We’re a restless nation. Around a third of us have trouble sleeping every week – and the problem gets worse from midlife onwards.

What’s more, sleeplessness is often a persistent problem. The Great British Sleep Survey in 2012 found that a quarter of insomnia sufferers had lived with the condition for more than 11 years.

But it doesn’t have to be that way, say experts. Most insomnia comes down to eight common sleep-snatchers. And we can do something to alleviate all of them.

Most insomnia comes down to eight common sleep-snatchers

1. Weeing at night

Around 70 per cent of over-40s have to get up to wee at least once a night, says the Sleep Foundation. Often they are caused in men by an enlarged prostate, which clearly needs monitoring by a GP.

“But it affects women just as much,” says Russell Foster, an Oxford University professor of circadian neuroscience and author of new sleep study book Life Time.

He says hormones levels that regulate our urine production change as we get older, so to an extent it’s more likely that we have to get up for a wee. We can, however, reduce this likelihood.

“Being sedentary makes night-time peeing much more likely. If you are sitting all day, fluids will pool in your body. You’ll get things such as puffy ankles or oedema,” he explains. “When you lie down at night, that liquid redistributes – you can produce one litre of urine just by lying down. So the trick is to keep yourself regularly mobile all day to keep the fluid moving.”

Don’t avoid drinking fluids such as water during the day. “If you are constantly dehydrated, you risk developing gout,” Russell warns.

2. Restless leg syndrome

Up to 10 per cent suffer from this. Prevalence increases with age and women are twice as likely to have it, according to NHS figures.

Colin Espie, a professor of sleep medicine at Oxford and author of Overcoming Insomnia and Sleep Problems, says one potential cause is low levels of iron in the blood. “Check with your doctor that you are not iron-deficient, but don’t just self-diagnose and start taking iron tablets,” he says. “Taking iron unnecessarily can cause an upset stomach, constipation, nausea, abdominal pain, vomiting, and diarrhoea.”

3. Snoring

Around a quarter of us are kept awake regularly by snoring partners, says the British Snoring & Sleep Apnoea Association.

There’s a simple solution, space permitting, says Prof Foster: “If you have a spare bedroom, sleep apart. You’ll both sleep far better. There is a stigma about this but removing negative consequences from partners’ snoring can only improve relationships.”

Snoring can also seriously harm one’s own health, particularly the severe form, obstructive sleep apnoea, where stop-start breathing causes surges in blood pressure that are associated with stroke and cardiovascular disease, as well as eyesight-threatening diabetic retinopathy.

Prof Espie explains: “When you’re actually snoring, you are still breathing. The critical point is when the breathing stops. That’s called an apnoea.”

He recommends addressing the problem with lifestyle changes: “Don’t drink alcohol late as it relaxes the throat muscles; ensure you stay properly hydrated, and keep your bedroom well-ventilated at night because poor quality air can significantly worsen the problem,” he says. “I always sleep with the windows open.”

If severe problems persist, your GP may recommend a continuous positive airway pressure (CPAP) mask, to keep your airways open while you’re asleep. Foster says, “CPAP masks can seem daunting, but people quickly get used to them and they can be transformative.”

4. Sleep motor disorder

Thrashing about in one’s sleep can be particularly disturbing and alarming for partners. It is caused by a condition called REM sleep behaviour disorder and may have serious implications.

“It is a neurological problem that involves a breakdown in normal muscle control,” Prof Espie explains. “Normally during REM dreaming sleep, your muscles are suppressed to stop you from acting out your dreams. This suppression fails in REM sleep disorder. The sleeper often kicks out, or tries to defend themselves, because this is what dreams often involve.”

Generally, this only starts to occur in people in their late 50s and 60s. Prof Espie warns: “It can be predictive of Parkinson’s disease in the next 10 to 15 years, so it is important to get medical advice if this is happening. It’s not simply enough for a partner to sleep in a separate bed, this should be taken seriously.”

5. Ageing

Sleep inevitably changes with age, says Prof Espie. “With age, the sleep system has an increased sleep fragmentation so that we experience broken and somewhat lighter sleep,” he explains.

“When the circadian system ages, it shows an increased tendency for sleepiness to bleed into the daytime, making it easier to nap,” he adds.  “There is also a tendency for the biological clock to advance earlier, so that early-morning awakening is a part of older life.”

We can help to keep our sleep and waking times on track by getting plentiful morning light, which sets our circadian clock, says Prof Foster. “Rising early and keeping your curtains open will strengthen your circadian drive.”

6. Worry

The great enemy of sleep is stress. “So find ways to step back from the worries of the day,” says Prof Foster. “Mindfulness might sound airy-fairy but it is an effective form of relaxation technique that works for many people, as does yoga.” Simple breathing exercises can also be useful. 

He adds: “It may seem that the only time to discuss family worries such as bills is before bedtime. But it’s the worst time. Before bedtime should be about winding down. The enemy of sleep is over- thinking, where it’s a vicious cycle of sleeplessness and worry. I encourage patients to write down what they say to themselves when they can’t sleep and imagine whether they would talk to anyone else in that way. It’s usually full of blame and remonstration because they’re tired and frustrated.

“Then I ask them what they would say supportively to someone else in the same situation – and to use those same soothing words on themselves. It de-escalates the situation and can be very effective.”

7. Sedative drugs

Sedatives such as sleeping pills and benzodiazepines are best avoided, says Prof Foster.

“The risk is that under-pressure GPs are likely to prescribe you sedatives,” he says. “However these drugs cause daytime sleepiness and persistent drowsiness, so if you are getting up at night to pee, they significantly raise your risk of falling.”

Furthermore, he adds that sedatives don’t mimic the beneficial effects of sleep, such as memory consolidation, so they can make you feel mentally worse off in the daytime.

8. Busy bedrooms

A YouGov poll in May found that many British adults are finding it harder to sleep properly since they started using their bedrooms as offices while working from home during the pandemic.

This exacerbates a trend of screens invading our bedrooms. Evidence shows that half of UK adults now use smartphones in bed.

“Keep your bedrooms as a sleep space,” Foster urges. “They should be for sleep only and we should spend money on making them as comfortable as possible. We tend to be very mean in that regard.”

https://www.telegraph.co.uk/health-fitness/body/eight-reasons-cant-sleep-what-can-do/

From almonds to nutmeg milk; here are 5 foods to beat insomnia

From firstpost.com

Lack of sleep causes frequent headaches and also has several adverse effects on your physical and mental health. Other signs of sleep issues include irritability, daytime fatigue, inability to focus during the day, lower energy levels, noticeable dark circles under your eyes and more.

Sleep disorder is when you have trouble sleeping at night on a regular basis. Lack of sleep causes frequent headaches and also has several adverse effects on your physical and mental health. Other signs of sleep issues include irritability, daytime fatigue, inability to focus during the day, lower energy levels, noticeable dark circles under your eyes and more.

However, there are some natural remedies you can try for a better sleep cycle. Nutritionist Lovneet Batra recently shared five foods to help beat insomnia. Check what she has posted:

https://www.instagram.com/reel/CfJd5wtA-bj/?utm_source=ig_web_copy_link

Here are some food items that help beat insomnia:

Almonds: Almonds provide a wide range of essential nutrients. They are rich in fibre and good fats which help to prevent chronic diseases. Almonds are also a good source of magnesium, which relaxes your muscles. The mineral also regulates sleep-promoting melatonin, thus ensuring you can get a good night's sleep.

Roasted pumpkin seeds: Pumpkin seeds contain tryptophan as well as a good amount of zinc. Both help the brain to turn typtophan into serotonin, which is a precursor to melatonin. The seeds are also known as pepitas in North America.

Nutmeg milk: Those suffering from insomnia must try this beverage. Drink a glass of milk with a dash of nutmeg to improve sleep. Milk contains tryptophan, an essential amino acid that induces sleep, while the healing properties of nutmeg help in nerve relaxation.

Ashwagandha: The medicinal herb offers several health benefits and consuming it 30 minutes before bedtime can work wonders for your sleep issues. Its main active ingredients are withanolides that is believed to carry a host of benefits, including the ability to reduce stress. Plus, it naturally contains triethylene glycol that can bring on sleepiness.

Chamomile Tea: This is one of the best remedies ever to counter insomnia. All you need is some warm water and a chamomile tea bag. The tea contains antioxidants that promotes sleepiness and has been shown to improve overall sleep quality.

So, eat and drink your way to more restful sleep with these nutrient-packed choices.

https://www.firstpost.com/health/from-almonds-to-nutmeg-milk-here-are-5-foods-to-beat-insomnia-10833521.html 

What Insomnia Do You Suffer From? The Five Most Frequent Complaints Under The Covers

From emergency-live.com

Insomnia, there is not just one type: there are those who struggle with hypersomnias and those who have to deal with parasomnias

The most frequent disorder in those who cannot sleep soundly seems, however, to be chronic insomnia, which mainly affects women and is often linked to states of anxiety and stress.

In Italy, it is estimated that 12 million people have sleep disorders.

According to the experts of the World Association of Sleep Medicine, which organised the recent awareness day on insomnia, here are the most recurrent problems:

1) Hypersomnia: this is a disorder that affects those who sleep too much or tend to fall asleep during the day.

It is the opposite of insomnia, but can create great difficulties, as it manifests itself with a manifest and prolonged sleepiness of the individual, associated with difficulty not only in waking up, but also in staying awake during moments of daily life such as lunch or a conversation.

It affects 5% of the population and, among its symptoms, has irritation, hallucinations, memory loss, disorientation and anxiety, as well as a constant sense of physical and mental fatigue.

2) Parasomnia: this is the classic somnambulism, which affects 3-4% of the child population and tends to disappear with growth.

If the episodes occur infrequently, there is no need to worry, but if they are more frequent (one case or more every 6 months), it is a good idea to consult a specialist.

3) Hypnic myoclonia or ‘restless leg syndrome’: 2% of the population, especially women, suffer from this. It occurs when one feels small muscle spasms, with constant frequency (every 30-40 seconds), accompanied by tingling in the lower limbs.

These are not the classic jerking movements that can affect everyone at the time of falling asleep and are not considered sleep disorders: in the case of ‘restless legs’, the jerks occur during sleep, are felt unconsciously, but break the regularity of sleep itself and leave a sense of tiredness in the morning.

4) Chronic insomnia: affects mainly the female population and in 50% of cases is a disorder linked to states of anxiety and stress, or depression.

To solve the problem, people often rely on sedative drugs, but these do not act on the causes of the disorder. Instead, they should consult a specialist, who can recommend a therapy that acts on dopamine, the neuromediator capable of creating particular mental states.

5) Morphic obstructive sleep apnoea: this is the classic disorder that manifests itself with snoring and is due to the narrowing of the first airways.

Men suffer from it more (4% as opposed to 2% of women), although with the menopause the differences tend to diminish.

It prevents prolonged and peaceful sleep and causes reduced oxygenation of the heart and brain.

A number of physical characteristics, such as being overweight, smoking, a smaller jaw, inflamed or large tonsils or a particularly squat neck shape, may favour this disorder.

https://www.emergency-live.com/health-and-safety/what-insomnia-do-you-suffer-from-the-five-most-frequent-complaints-under-the-covers/

 

Why your weekend lie-in isn’t a good idea

From metro.co.uk

Hey, we’ve all done it.

You get into a habit of working late, then scrolling TikTok for hours, then watching Love Island later than you should, and generally engaging in all sorts of revenge bedtime procrastinations. 

Soon enough, your sleep routine is a mess and you’re far shy of your eight hours a night.

But it’s okay, because you’ll just catch up on sleep at the weekend… right?

Well, unfortunately not.

A weekend lie-in might feel great in the moment (no alarm! The joy of waking up, checking the time, then rolling back over on to your pillow!), but it’s really not doing you much good – and it’s certainly not making up for rubbish sleep during the week.

‘When it comes to sleep, it’s quality rather than quantity that’s important,’ Dr Sue Peacock, a consultant health psychologist, tells Metro.co.uk.

‘If you feel that you really could do with a lie-in, it’s best if you keep it to under 30 minutes, otherwise you will wake sluggish and lethargic. While that additional nap can provide a bit of an energy boost, you aren’t able to fully cycle through the stages of sleep in the same way you would during the night, so it isn’t a substitute for a full night’s rest.

A regular sleep pattern is the goal (Picture: Getty / metro.co.uk)

‘People often try to use naps and lie-ins to catch up on insufficient sleep, but this just throws their sleep schedule out of kilter, making it harder to drift off at bedtime.’

If your sleep routine during the week is off due to insomnia, trying to ‘catch up’ at the weekend can cause even more damage, as extra sleep added on to your mornings can in turn make it harder to fall asleep at night.

‘It is important for insomniacs to avoid trying to catch up on sleep in this way, as part of overcoming insomnia is to build up sleep debt, which is helpful in falling asleep at night,’ Dr Sue explains.

‘For these sufferers, it’s important to establish a regular nightly sleep pattern.

‘Although daytime naps and lie-ins are extra tempting, they contribute to a perpetual cycle of night-time insomnia and daytime napping, so the more you sleep in the daytime, the less you sleep at night, which increases your insomnia and the cycle continues.’

The key, as boring as it may sound, is having a regular bedtime and wake time – and trying your best to stick to it throughout the week and weekend.

As an incentive, it’s worth noting that this can make your skin look loads better, too.

‘A good nightly sleep pattern rather than catching an extra forty winks here and there is necessary for good skin health and to ensure that we are getting the most from our sleep,’ Chris Luckham, head of education for Foreo skincare, tells us.

‘Skin renewal and repair takes place overnight when we sleep. The body produces collagen, an essential protein needed to prevent sagging and wrinkles.

‘Research shows that sleeping seven to nine hours a night can reduce fine lines and wrinkles by up to 50%, compared to getting less than five hours at night. In particular, our undereye area benefits from healthy sleep patterns.’

So, better skin, reduced eye bags, and all the usual mental and physical health benefits come from having a decent sleep routine, sans the weekend lie-ins.

If you’re still in bed right now, you might want to get up and at ’em.

If you continue to suffer from sleep anxiety, please consult your GP or a sleep specialist.

https://metro.co.uk/2022/06/19/why-your-weekend-lie-in-isnt-a-good-idea-16853364/ 

What happens if you wake up before your alarm? Tips from 3 sleep experts

From kake.com

Many people dread the blaring sound of an alarm clock, signalling the start of a busy workday. Others wish that they weren't already awake and that the sound had actually woken them up.

Waking up minutes or even hours before the alarm is not a new phenomenon, sleep experts tell CNN, but it can cause people incredible discomfort. The additional stress factors from the ongoing pandemic have exacerbated our collective sleeping struggles.

More than a third of Americans get fewer hours of sleep a night than the minimum recommendation of seven hours, according to the US Centres for Disease Control and Prevention. According to the National Institute of Health, studies across the globe show anywhere from 10% to 30% of the population struggles with insomnia, defined as the consistent difficulty falling asleep and the inability to return to sleep after going to bed.

Those experiencing insomnia can have a combination of "nocturnal awakenings" and what's categorized as "early morning awakenings," according to a 2009 study from the Stanford Sleep Epidemiology Centre and other universities. The study finds that some people may experience early awakenings without other insomnia symptoms such as "difficulty initiating sleep," "nocturnal awakenings" and "non-restorative sleep," meaning sleep that isn't substantial even with the recommended hours.

"That's a little bit of a myth that insomnia is only falling asleep," said sleep specialist Rebecca Robbins, an instructor in the Division of Sleep Medicine at Harvard Medical School. "A common complaint is excessive sleepiness and waking up and feeling very unrefreshed."

While insomnia treatments include cognitive behavioural therapy and medication, other daily tips can have an impact on early morning awakenings. An acute sleep disorder could be at play for someone not experiencing chronic insomnia but waking up early.

"Sleep is an artifact of our waking lives," Robbins said. "If you're experiencing hardship, trauma or something unsettling happening ... those events loom large for our sleep."

The constant waking up before that daily sound is coupled with an immense frustration about not falling back asleep. The stress can feel isolating and all-consuming, taking more precedence than the initial sleep problem.

"You start ruminating about it, and then you start doing things that make insomnia worse," said Dr. Rajkumar Dasgupta, associate professor of clinical medicine at the University of Southern California Keck School of Medicine in Los Angeles. "Don't start telling yourself ... 'I'm going to make myself stay in bed until I fall asleep.' "

So, what can you do about it?

Don't watch the clock or your phone

If you wake up suddenly -- in what feels like the early morning hours -- resist checking the clock. Finding out it's 3 a.m. when you set the alarm for 7 a.m. can cause increased stress about the hours of sleep you hoped to attain.

"The anxiety and the frustration build. ... Clock watching becomes habitual, and that habitual response of frustration and anxiety also causes a stress response in the body," said sleep specialist Wendy Troxel, a senior behavioural scientist at Rand Corp.

                                                               Surapong Thammabuht/EyeEm/Getty Images

When the stress takes precedence, cortisol levels increase, and the body becomes alert. This process is counterproductive for maintaining drowsiness; the brain becomes hyper-engaged.

"You look at the clock. It's 3 o'clock in the morning like clockwork, and immediately tension might grit your teeth. You think of all the demands ... how awful it is going to be when you're sleep-deprived," Troxel said. "All of this mental processing and agitation is antithetical to the sleep state. It's making you more alert and aroused ... versus sending the signal to the brain that it's OK to drift."

If your alarm is on the phone, checking the clock can pose an even more significant trigger. Consider getting an alarm that isn't attached to your phone.

"Our phone is our strongest signal to our waking lives," Troxel said. "You're getting the light exposure from your phone, which can directly stimulate your circadian signal for alertness. The content of what we are consuming on our phones can be very activating, whether it's scrolling through social media or reading the news. These can all stimulate emotional states that are more activating rather than relaxing."

Get out of bed

So paradoxically, experts say to get out of bed. Yes, even at 3 a.m.

"Abandon the idea of getting back to sleep," Troxel said. "When you do that, when you let the pressure go that sleep isn't so effortful, sleep is more likely to come back."

In a stimulus control technique, you can distract your brain with a mundane task to help bring back drowsiness faster than staying frustrated in bed.

"As soon as that little voice comes on, change the environment. Get out of bed," Robbins said. "Try to reset your brain and keep the lights low."

Mentally assigning the bed with sleeping helps people associate positive sleep thoughts with their space. Leaving the room when agitation sets in can separate the frustration from the bed.

Anything from reading a book to knitting or listening to soft music (but not using a phone) can positively distract the brain. Once drowsiness sets in again, head back to bed.

Log what works and what doesn't

Dasgupta recommends keeping track not only of when you went to bed and woke up on a given night, but also the calming techniques, environmental factors -- and even nutrition and exercise routines that seemed to help you sleep that day.

"Perfect sleep is like having a puzzle, and you need all the right pieces," Dasgupta said. "People who have insomnia, they're missing one of those sleep hygiene pieces. When you make your recommendation, like a muscle relaxation, maybe that's not the thing that they were missing. Maybe sound wasn't the key part. Maybe you need more of that weighted blanket."

It also depends on our given circadian rhythm, or the 24-hour solar cycle the body runs on that alerts us when sleepiness sets at night. If any environmental factors change -- such as travel, work schedule or lighting -- the body's circadian rhythm may be off, signalling an uncomfortable early wake-up before the alarm, Dasgupta said. In this case, changing the lighting in a given room or getting alternative lighting could help.

Progressive muscle relaxation may work -- start at the toes, clench the given muscles for three seconds and release. Breathe through this process. The 4-7-8 breathing exercise coupled with muscle relaxation can be successful, Dasgupta said. You breathe in for 4 seconds, hold it for 7 seconds and breathe out for 8 seconds.

Others may find that yoga, meditation or reading can help when they wake up before their alarm.

The key here as well is to get out of bed.

The same techniques don't work for everyone, but practicing various strategies that may affect sleep is critical, ultimately building a well-followed routine.

"Take it in stride," Robbins said. "That's the reason we consciously use this word ritual before bed because it's ideally strategies that you build into your routine. It's your toolkit."

If the problem continues beyond three times a week for three months, Robbins recommends talking to a sleep specialist. It may require more than a simple habit change.

https://www.kake.com/story/46683657/what-happens-if-you-wake-up-before-your-alarm-tips-from-3-sleep-experts 

"Why Is My Sleep So Messed Up in the Summer?"

From nytimes.com

Though seasonal shifts can derail your sleep, there are things you can do to snooze more soundly when it’s hot out 

Q. Why do I sleep like a log in the winter and have insomnia in the summer?

While there isn’t much research on this particular phenomenon, there is some evidence that seasonal changes can impact sleep patterns, and there are several issues that could cause you to lose sleep in the summer.

Daylight saving time. The most probable culprit is the extra sunlight exposure we tend to get in the evenings during the summer versus the winter — especially for those who live in northern latitudes. This is because light suppresses the body’s production of melatonin, a hormone that plays a role in signalling to the body that it’s time to sleep. So if you’re still soaking up the sun late into the evening — or even under artificial lighting — rather than relaxing in a dimly-lit environment, melatonin won’t be released, and you’ll likely have a harder time falling asleep at your regular bedtime.

Warmer weather. Higher temperatures during the summer can also wreak havoc on sleep. Under ideal conditions, your body temperature starts to fall by a couple of degrees about one to two hours before bedtime in preparation for sleep — and it continues to decline while sleeping, said Leslie Swanson, a clinical psychologist and associate professor of psychiatry in the Sleep and Circadian Research Laboratory at the University of Michigan. This internal cooling effect helps us achieve the deep, restorative stage of sleep known as slow-wave sleep. But “when the ambient temperature is high outside, it prevents our body temperature from falling as quickly to where we want it to be in order to facilitate sleep,” Dr. Swanson said. This not only makes it harder to fall asleep, but it can also cause frequent awakenings during the night.

A more vibrant social life. Beyond light and temperature, it’s also useful to look at your lifestyle during the summer, which may be quite different from your habits throughout the rest of the year. Summer is a time when many of us ease into vacation mode, which can translate into more socializing, drinking and eating late at night. All of these activities too close to bedtime will delay your body’s internal (or circadian) clock and make it harder for you to get the shut-eye you need.

How to sleep more soundly during the summer

The good news is that you are not powerless against the plight of summer insomnia. Here are a few ways to combat this problem.

Stick to a consistent sleep routine. Going to bed and waking up at the same time every day, even on the weekends — no matter how tired you may feel in the morning — will help your circadian clock adjust to your desired bedtime.

Let the sun shine in. During the mornings and throughout the day, open your curtains and go outside as much as possible. Daytime sunlight cues your body that it’s time to be alert and strengthens the circadian clock, which in turn promotes better sleep at night, said Philip Gehrman, a clinical psychologist and associate professor at the Penn Sleep Center at the University of Pennsylvania.

Set the mood. One to two hours before bedtime, make a point to dim the lights, which will trigger your body’s natural production of melatonin. Don’t forget to shut off electronic devices at that time too because they emit blue light, which can be particularly disruptive to sleep. If you need to use a screen at night, Dr. Swanson suggested dimming your device to the lowest possible setting and shifting your screen to “night shift” mode, if it’s available. If you can’t dim the screen or the overhead lights, she also recommended wearing blue light-blocking glasses (often called amber glasses). While there is some debate about their efficacy, there is research suggesting that they can reduce insomnia.

Then, with the lights low, do something quiet and relaxing to transition into sleep mode. “We’re not built to go from 60 miles an hour to zero. We need time to slow down or else it will be hard for us to sleep,” Dr. Swanson said.

That’s why she and other experts said that you should avoid aerobic exercise close to bedtime. They also advised against eating large meals within three hours of sleep (though a small snack before bed is fine). And when it comes to drinking, experts recommended not consuming alcohol in the hours leading up to bedtime because even though it will probably cause you to conk out quickly, it will likely lead to a fitful night of poor quality sleep.

Pay attention to caffeine. “The general rule of thumb is to be cautious of caffeine after lunchtime,” Dr. Gehrman said. “Caffeine can linger in the brain for eight to 10 hours at sufficient enough levels to disrupt sleep.” But he added that the effects of caffeine can vary greatly from person to person.

Cool down your bedroom. When it’s time to sleep, keep your bedroom between 60 and 67 degrees. “We tend to get more deep sleep in a cool bedroom,” Dr. Gehrman said. He even noted that “for some people, once summer hits and they crank up the A/C, they sleep better because they’re keeping their bedroom cooler than they would in spring or fall.” (Wirecutter, a New York Times Company that reviews and recommends products, has tips for keeping a room cool on a budget.)

Avoid distractions. If you can, use room-darkening shades or an eye mask while sleeping. And consider turning on a white noise machine or a fan that hums gently to buffer any distracting environmental sounds.

If you still find yourself tossing and turning in bed, get up and do something calming (like reading a book, meditating or knitting) until you feel sleepy. Only then should you get back into bed. That way you won’t associate your bed with sleeplessness. “We always say that bed should be for two things: sleep and sex,” Dr. Gehrman said.

If some of these things are out of your control, don’t worry. Most people don’t have to follow every one of these suggestions to get a good night’s sleep, Dr. Gehrman added. Still, if none of these strategies help, and your night-time insomnia starts to interfere with your daytime functioning, seek out a sleep specialist.

Rachel Rabkin Peachman is a journalist specializing in health, science and family.

https://www.nytimes.com/2022/06/14/well/live/summer-insomnia.html