Life stress waking you up at 3 a.m.? A sleep doctor shares 3 steps to beat 'adjustment insomnia'

From tomsguide.com

By Ruth Jones

Neurologist and author Dr. Pedram Navab reveals the simple routine he uses to calm stress and skip 3 a.m. wake-ups 

The end of summer is a stressful time for many of us, and if you’re suddenly waking up in the middle of the night, staring at the ceiling, you’re not alone. Many of us on the Tom’s Guide Sleep Team are in the same boat, waking up at 3 a.m. thanks to impending back-to-school routines and stresses, and other big life changes.

Neurologist and sleep medicine specialist Dr. Pedram Navab knows just what it’s like to live with broken sleep at night—a near-fatal car accident, caused by his own extreme fatigue, inspired him to dedicate his career to solving chronic sleep deprivation and insomnia.

According to Dr. Navab, author of the forthcoming new book The Alchemy of Sleep, calming stress before bed is the best way to stop waking up through the night. And you don’t need any fancy sleep tech to do it either. Here Dr. Navab reveals the simple yet effective 3-step routine he uses to calm racing thoughts, fall asleep fast, and sleep through until morning.

3-step routine for better sleep

1. Set a consistent wake time

“The most important advice that I give to my patients all the time is to keep a consistent schedule," explains Dr. Navab. "Basically, try to wake up at the same time each morning. Try to go to sleep at the same time each night."

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Routine is the foundation of good sleep. It's even been linked to longer lifespans; a study by Vitality found going to sleep within a set one hour time frame five nights a week was a key indicator of mortality.

"Sleep likes that routine," says Dr. Navab. "That's why we do so well with a sunrise and sunset time. Because our body runs on the circadian rhythm in tune with the natural rhythm of the sun rising and sun setting."

He notes that a set wake up time allows you to "start that rhythm again." So no oversleeping, even when you're dog-tired. By getting up early, you leave plenty of time for sleepy-chemical adenosine to build up. As a result, you're more likely to drop off quickly the next night.

"Keeping that consistent schedule as much as you can is probably the biggest factor in helping you sleep better,” explains Dr. Navab.

2. Write down 3 things from your day before bed

Find yourself waking up at 3 a.m. in a cold sweat over your to-do list? Or unable to go to bed until you've finished that one last task? Dr. Navab has a fix.

"I tell [my patients], write down one thing that went well today, one thing that could have gone better," he advises.

There's a reason why your thoughts start to race when you climb into bed. Without the hustle of day-to-day life to keep you busy, your brain is free to recall all the anxieties normally kept bubbling under the surface.

"At night, when you're lying alone, it's you and your brain, and you just start thinking," he explains. "So that's why I like the idea of writing one thing that went well, one thing that went badly, things that you could have done differently, to set that day apart. And the next day is the new day."

He describes it as the "tabula rasa" — a blank slate.

3. Get sunlight first thing

Your alarm's gone off and even though you're tired, you know if you want to keep up your new routine, you need to get out of bed.

Dr. Navab's final tip is just what's needed to feel fresher on groggy mornings: a little dose of sunshine.

"Try to get out there and get some sun when you wake up in the morning, at least half an hour," he says. "Even on cloudier days, because you're still getting a little bit of light."

(Image credit: Getty Images)

He notes that sunshine in the morning helps "reset your circadian rhythms". This is because light signals to your body clock that it's time to get up, clearing away the fatigue of sleep inertia.

Keeping healthy circadian function helps with sleep "in general", according to Dr. Navab. It's almost like winding up a watch; it keeps your internal body clock ticking along in time.

What is 'adjustment insomnia' — and why might it be behind your poor sleep?

The end of summer often brings with it a change in routine, particularly for parents and children. You have a new schedule to get used to, new routines to learn, and new pressures rearing their head.

As a result, the relaxed sleep you enjoyed all summer is now taking a downturn.

Upheaval can have a negative impact on your sleep, a phenomenon Dr. Navab describes as "adjustment insomnia." (Often known as short-term insomnia or acute insomnia.)

According to the American Medical Association, roughly one-third of Americans will experience acute insomnia in their lifetime. It can be triggered by a range of factors, with stress a frequent cause.

Following Dr. Navab's tips can help you get your sleep back to its best. And set you up with the healthy routine you need to weather the next sleep storm (...it'll be the holidays before you know it.)

When to speak to a doctor about your sleep?

If you've been experiencing long-term sleep deprivation (three months or longer), your sleep has taken a sudden downturn with no obvious cause, or you suspect you're experiencing sleep apnoea, we recommend speaking to a healthcare professional.

https://www.tomsguide.com/wellness/sleep/life-stress-waking-you-up-at-3-a-m-a-sleep-doctor-shares-3-steps-to-beat-adjustment-insomnia

5 differences between an insomniac and someone who gets 7+ hours sleep a night — and why sleep experts say it matters

From tomsguide.com

By Frances Daniels

Experts reveal the habits to adopt and the ones to drop if you want to get at least seven hours of good quality sleep a night 

We've all been there. You arrive at work feeling tired and bleary-eyed after a night plagued by insomnia, only to be greeted by your bright-eyed co-worker who's running on a full sleep. Pouring yourself an extra-strong black coffee, you ask yourself, "What's the difference between me and them?"

Turns out, there can be a number of key differences between an insomniac and someone who gets at least seven hours of sleep a night. "People who consistently sleep well don't necessarily have perfect routines, but they often share certain behaviours," says Sam Sadighi, a certified sleep practitioner at Get Laid Beds.

Although everyone's experience is different, Sadighi says that people with insomnia also "often share some common patterns" that can disrupt sleep.

Here Saighi and Mike Wakeman, a pharmacist and sleep researcher at Evera Nutrition, reveal the key habits that separate the sleep deprived from those getting plenty of rest. Here are the five habits of insomniacs vs the top three habits for better sleep...

Key takeaways

• Insomniacs often worry about not getting enough sleep and clock watch, which can exacerbate their sleep issues.
• Irregular betimes and wake-up times are also common among insomniacs.
• People who consistently get 7 hours+ sleep a night often get enough daylight and establish a consistent sleep schedule and relaxing night-time routine.
• However, good sleep habits aren't always enough to treat chronic insomnia. Anyone experiencing persistent sleep problems should speak to a doctor.

5 key differences: What insomniacs do

1. They try to force sleep

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If you've ever found yourself, in the middle of the night, clock watching or calculating how much time you have left before you need to get up, then you're likely just making the problem worse.

2. They have irregular sleep patterns

One of the most common sleep habits associated with insomnia is going to bed and waking up at different times every day.

"Going to bed at 10 p.m. one night and 1 a.m. the next makes it difficult for the body's internal clock to establish a consistent rhythm," says Wakeman.

"Trying to grab sleep whenever they can (understandably), means that they disrupt their circadian rhythm, which has been shown to actually make it all harder," agrees Sadighi.

3. They skip the wind-down routine

Nighttime routines should help you to relax and prepare you for bed, but not all activities that help you relax should be part of yours.

"Many people work, scroll through social media or watch television until the moment they try to sleep," says Wakeman.

In fact, every hour of screen time in bed (be it doomscrolling, answering work email, or binge-watching a new show) has been shown increase the risk of insomnia by 59%.

4. They rely on alcohol and caffeine

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According, to Sadighi, many insomniacs rely on unhealthy habits to help them fall asleep or manage their daytime fatigue, but they actually exacerbate their sleep issues. She says the two main sleep crutches people use are alcohol and caffeine.

"Alcohol helps them fall asleep fast, but actually messes with their sleep cycles, and caffeine helps power them through the day, but they often have so much it then impacts the next night, causing a vicious cycle," the sleep consultant explains.

5. They stay indoors and sit too much

A 2024 study found that natural daylight, particularly in the morning, can improve sleep efficiency, while regular physical activity is consistently associated with better sleep quality.

"Spending little time outdoors and leading a sedentary lifestyle can make it harder to establish healthy sleep patterns" says Wakeman.

5 key differences: 3 things people who get 7+ hours sleep do

1. They get outside

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Catching some rays may seem totally irrelevant to your sleep, but the amount of sunlight we get – and when we get it – can help us sleep.

"Daylight in the mornings has been shown to signify to our brains that it’s time to be awake, and dim lighting in the evening tells it that it’s time to start winding down ready for sleep," explains Sadighi.

Research shows that our 24-hour body clock hinges on light to know that it's daytime, as light triggers the production of energy-boosting hormone cortisol, and cues your body to produce sleep-promoting hormone melatonin later in the day.

2. They have a consistent sleep and wake time

The gold-standard sleep habit is setting yourself a bedtime and sticking to it. "And this includes weekends and days off," asserts Sadighi.

"People who sleep well often wake at similar times each day, helping reinforce their natural body clock," says Wakeman.

In fact, having fixed wake-up times and consistent bedtimes is a core part of Cognitive Behavioral Therapy for Insomnia (CBT-I), with studies showing that consistent bedtimes and wake-up times can help prevent adverse heath outcomes.

3. They have a wind-down routine

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We've already established that working late and doomscrolling is the ultimate don't at bedtime if you want to fall asleep fast.

However, freeing yourself from emails and social media in the posts allows you to create a cosy and relaxing atmosphere that prepares your mind and body for sleep.

"Good sleepers often develop a regular bedtime routine," Wakeman suggests. "This might include dimming lights, putting away electronic devices, reading, gentle stretching or taking a warm bath."

"Whether it's breathing exercises or another relaxing activity, they allow both mind and body to transition towards sleep," explains Sadighi.

What is insomnia?

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Sadighi defines insomnia as a sleep disorder that causes difficulty falling asleep, staying asleep, or waking up too early (or sometimes a combo of all three).

"Acute insomnia usually lasts for a few days or weeks and is usually triggered by something stressful or other life events," the founder of Easy Sleep Solutions says.

She goes on to say that acute insomnia often improves once the stress has reduced, but chronic insomnia can be trickier to treat.

"Chronic insomnia is where someone has difficulty falling asleep, staying asleep or waking too early for at least three nights a week for at least three months."

Why do we need 7+ hours of sleep?

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Plenty of research now proves that getting at least seven hours of sleep a night is paramount for optimal health. In fact, a study reported that getting less than seven hours of sleep a night sleep decreases life expectancy more than a poor diet or lack of exercise.

Another study, which served as a springboard for the 7:1 sleep rule, found that getting at least seven hours of sleep (combined with consistently falling asleep within an hour window) five nights a week increases life expectancy.

“Typically most adults need around seven to nine hours of sleep each night for their body and brain to function at their best," says Wakeman.

"Research shows that during sleep, the brain consolidates memories, muscles recover, hormones are regulated and the immune system carries out important repair processes."

Can good sleep habits always cure insomnia?

While good sleep habits can improve sleep disorders, adopting these patterns won't cure all insomnia cases.

"Good sleep hygiene helpful for supporting healthy sleep, but on their own they are rarely enough to resolve chronic insomnia," warns Sadighi.

The sleep practitioner and psychologist says that the most effective first-line treatment for chronic insomnia is CBT-I, as it addresses the behaviours and thought patterns that maintain insomnia.

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Different approaches are also need if insomnia co-occurs with conditions such mental health issues, sleep apnea, or and restless leg syndrome.

"In these cases, both the insomnia and any underlying factors may need to be assessed and treated in tandem," she says.

"If someone has struggled with insomnia for a while despite practising good sleep habits, it's worth seeking assessment from a sleep specialist rather than continuing to rely solely on general sleep tips," she adds.

https://www.tomsguide.com/wellness/sleep/5-key-differences-between-an-insomniac-and-someone-who-gets-7-hours-sleep-a-night-and-why-it-matters