From tomsguide.com
By Nicola Appleton
All the sleep tech in the world wouldn't have helped me sleep through the night if I was still making these simple yet sleep-costly mistakes
As a sleep editor I get the opportunity to test a huge range of sleep tech and products, all geared towards helping us in our collective quest for a decent night’s sleep. I have everything I need for a good night’s rest, and yet I still struggle with middle insomnia.
Middle insomnia is characterised by falling asleep with ease, only to then wake in the middle of the night. For me, I go through periods of waking up at 3 a.m., unable to fall back to sleep. While unpicking the root cause of my night-time awakenings is an ongoing process, I’ve learnt that there are habits that make the issue worse.
Below, three leading sleep doctors weigh in on the night-time routine mistakes I’m making, like falling asleep in front of the TV. Plus, they share the three simple switches I can make in order to better manage my middle insomnia.
Why do I keep waking up at 3 a.m.?
- Sleeping in on the weekends: Breaks your natural circadian rhythm and causes 'social jet lag.'
- Falling asleep in front of the TV: Falling asleep in front of the TV diminishes your sleep pressure, making it harder to both fall and stay asleep.
- Getting inadequate exercise: Incorporating less movement into my day when I'm tired perpetuates the cycle of poor sleep.
3 simple doctor-approved daily routine switches to help you sleep through the night
I strongly suspect that the underlying cause of my 3 a.m. wake ups is due to elevated baseline levels of cortisol, the 'stress' hormone.
While there's no quick fix to dealing with stress and anxiety, there are several night-time routine mistakes that I wasn't aware were contributing to my middle insomnia.
Below, sleep doctors weigh in on why certain common daily habits wreak havoc on my rest, plus the simple switches I can try instead for better sleep.
1. The 3 a.m. culprit: Sleeping in on the weekend
As a parent, sleeping in on the weekend isn’t something that I get to do all too often. But if the opportunity arises to sleep in past my usual wake time, I tend to grab it with both hands — especially following a broken night’s sleep.
But, according to experts, this is one of the biggest sleep routine mistakes I could be making.
“Even after a poor night's sleep, maintaining a consistent wake time can help restore healthy sleep patterns more effectively than sleeping in,” says Dr. Joshua Roland, medical director at Dreem Health.
Dr. Matthew Walker, a leading sleep scientist, agrees. "Irregular wake times, particularly across weekends, can create social jet lag: a mismatch between biological time and clock time, even without travel."
The swap: Sticking to a consistent sleep schedule
Following a consistent sleep schedule, like the 7:1 sleep rule where you go to bed within the same one hour window and achieve a minimum of seven hours of sleep, ensures you have enough time to build adequate sleep pressure throughout the day.
Sleep pressure is your biological urge to sleep. It’s also referred to as your homeostatic sleep drive. It starts building from the moment you wake up, reaches its peak as you nod off, before levels begin to drop again.
“A consistent wake time is arguably one of the most important anchors of the body's circadian rhythm"
Dr. Joshua Roland, Board-Certified Sleep Medicine Physician
When you sleep in later than usual, you aren’t giving your body enough time to build enough sleep pressure to both fall and stay asleep all night.
The best way to fall into a consistent sleep schedule is by anchoring your wake up time — even on the weekend.
“A fixed wake time determines the length of the waking day, stabilizes the accumulation of sleep pressure, and provides a repeatable circadian cue when paired with morning light,” explains Dr. Walker, neuroscientist and professor of neuroscience and bioengineering at the University of Texas at Dallas.
“A consistent wake time is arguably one of the most important anchors of the body's circadian rhythm because it helps set the timing of hormone release, body temperature cycles, alertness, and subsequent sleep pressure,“ agrees Dr. Roland, a Board-Certified Sleep Medicine Physician.
2. The 3 a.m. culprit: Falling asleep in front of the TV
Falling asleep in front of the TV is my guilty pleasure, particularly on the weekend. I'm not alone, an estimated 61% of us fall asleep in front of the TV every night. However, doctors warn that it could be contributing to my middle insomnia.
“A [mistake] is the brief evening doze, often during television or reading," Dr. Walker has previously explained. "Even twenty minutes of sleep in the evening can partially discharge sleep pressure and make it harder to initiate sleep later."
Falling asleep in front of the TV or napping during the day is a common mistake that Dr. Roland also encounters.
“Many people compensate for sleepiness by resting on the couch or napping throughout the day, which can relieve sleep pressure and make night-time sleep more fragmented,” explains the sleep doctor.
What's more, when we push past our natural sleep window, it can trigger the production of wakeful chemicals, such as orepinephrine, dopamine, orexin and, my biggest foe, cortisol.
"When we push past our natural bedtime, we create a tug-of-war inside the body. Sleep pressure has been building all day; natural melatonin is rising, and every signal is telling you it's time to rest," Dr. Roland has previously explained.
That can result in a tired and wired feeling, which is when you're physically exhausted but feel too mentally stimulated to fall asleep.
The swap: Pay attention to sleep cues and go to bed when I’m tired
Instead of napping through a film or falling asleep when reading, Dr. Walker stresses the importance of staying in tune to our natural sleep window.
“Adequate sleep pressure is usually signalled by increasing eyelid heaviness, yawning, reduced alertness, impaired sustained attention, and the repeated loss of focus while reading or watching something,” explains Dr. Walker, who notes that artificial lighting, screen time and stimulation late into the night can impair your natural sleep cues.
“These [sleep] signals are often missed because evening light exposure, screens, and mental stimulation can override or obscure the biological drive for sleep," explains the author. "Think of the system like an instrument panel: the body is displaying reduced alertness, but environmental stimulation can distort the reading."
3. The 3 a.m. culprit: Getting less exercise on the days I feel tired
Forget the under eye bags — a quick glance at my fitness tracker stats will tell you if I’ve had a good night’s sleep or not.
On the days when I’m existing in a fog of sleep deprivation, my step count is pitifully low. But when I’ve had a good night’s sleep I tend to move more.
Why does this matter? “Moving less during the day can make it harder to get a good night's sleep,” explains Dr. Shelby Harris, a licensed clinical psychologist who specialises in behavioural sleep medicine.
“But it’s really a cycle because when people don't get enough sleep, they're also often more fatigued the next day, which can lead to spending more time sitting and being less physically active.”
The swap: Incorporating movement into my day to build adequate sleep pressure
Instead of leading into exhaustion and barely getting out of my chair, Dr. Harris recommends incorporating movement into my day — even after a terrible night's sleep.
"Regular physical activity helps build the body's natural drive for sleep"
Dr. Shelby Harris, board-certified behavioral sleep medicine specialist
“Regular physical activity helps build the body's natural drive for sleep, supports a healthy sleep-wake cycle, and can reduce stress and improve mood,” says Dr. Harris, author of The Women's Guide to Overcoming Insomnia.
However, that doesn’t mean you need to push yourself too hard. “If you're exhausted after a bad night's sleep, don't put pressure on yourself to do an intense workout," says Dr. Harris. "Even getting up to stretch every hour, taking a short walk during lunch, or walking while you're on a phone call can make a difference.”
How to fall back to sleep when you're awake at 3 a.m.
- Don't check the clock: If you're anything like me, rolling over and checking the time can stress you out further. It can also lead to the temptation of scrolling on your phone, making it even harder to go back to sleep.
- Practice the 15 minute sleep rule: When I do wake up at 3 a.m., the advice from experts is clear — get up and leave the room and do something relaxing. This prevents creating a negative association with your bed and bedroom.
- Try the cognitive shuffling method: This is a visualisation technique or random objects and helps empty my mind of racing thoughts. To practice it, think of a word and spell out as many objects as you can beginning with each letter.
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