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

(Image credit: Future)

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

(Image credit: Getty Images)

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

(Image credit: Future)

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?

(Image credit: Future)

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

How to Travel Confidently When You Live With Sleep Apnoea

From everydayhealth.com 

Making sure that you pack everything you need for a trip can be challenging, but there's an extra level of prep needed when you have sleep apnoea because treating the condition often involves the use of a continuous positive airway pressure (CPAP) machine.

"Using a CPAP while traveling can be difficult," says Chafen Hart, MD, a sleep medicine specialist at National Jewish Health in Denver. "You need a voltage converter for foreign travel, and the machine itself can be bulky. Also, while it counts as medical equipment, which allows you to bring it as a carry-on, lugging the machine around can be problematic."

Other factors — jet lag in particular — can disrupt your sleep schedule, she says, and eating heavy meals and drinking alcohol on vacation may worsen sleep apnoea symptoms. But certain strategies can ease common travel issues so you can enjoy your trip without losing sleep in the process.

                                                                                                                                                                                          iStock; Everyday Health

1. Consider a Travel CPAP

If you're taking a road trip, bringing your regular CPAP machine is easy, but for other types of travel, it may be worth investing in a model that's designed specifically for travel, says Sarathi Bhattacharyya, MD, a pulmonologist, a sleep medicine specialist, and the medical director of the MemorialCare sleep disorders center at Long Beach Medical Center in California.

"These machines are smaller and more easily transported," he says. "They typically don't use distilled water for humidification, so that's one less thing to think about when you get to your destination."

Because some models are ultralightweight and compact, and can use battery power instead of being plugged in, a travel CPAP can often be used during a flight, which is useful if you're trying to sleep on a plane, says Dr. Bhattacharyya.

One sticking point is that these machines are not usually covered by insurance, so they might be a pricey investment, Dr. Hart says. However, because they're medical devices, it's possible to use your flexible spending account or health savings account funds to purchase one.

"Other treatment options are mandibular advancement devices and hypoglossal nerve stimulators," says Madeleine Basist, MD, a pulmonologist at Northwell Health’s Lenox Hill Hospital in New York City. "These may be easier to travel with, since they are more compact and require less equipment."

2. Pack a Sleep Apnoea Travel Kit

It's helpful to bring items that you use to sleep comfortably at home, says Dr. Basist, for example, an eye mask, pillow, and white noise machine. Even packing your favourite pyjamas can give you a sense of familiarity and comfort.

"Maintaining your bedtime routine and sleep habits while traveling can help with adjusting to a new sleep environment," she says. Also bring your doctor's contact information and a letter of medical necessity for your CPAP, which will make it easier to bring through airport security and customs.

3. Adjust to the Time Zone in Advance

Traveling to a time zone that's only an hour or two off your normal schedule usually doesn't result in sleep challenges, but more than that can be disruptive. You may have insomnia, wake up excessively early, experience daytime fatigue or brain fog, or have gastrointestinal upset.

"When jet lag results in insufficient sleep, it can have a rebound effect that may cause more significant sleep apnoea symptoms," says Hart. "Jet lag can also lead to eating at weird times, and drinking more caffeine or alcohol, which can affect sleep quality."

Prepping for a different time zone in advance can be helpful because you can adjust faster to that schedule, she says. If you’re traveling east, several days before your departure date, try going to bed earlier than usual, and get exposure to morning sunlight as soon as possible when you wake up. This will help reset your body clock for a new time zone.

4. Get More Physical Activity

When you're at your destination, avoid the urge to sleep in as a way to catch up, because this may delay how your body adjusts to a different time zone, says Bhattacharyya.

Other tips for getting better sleep: Avoid large meals, particularly in the evening, and get some light to moderate activity during the day, as that can promote sleep and help with the adjustment to a different time zone, he says.

Even if you're not in a new time zone, physical activity can be a boon for getting more high-quality sleep when you have sleep apnoea. Research on sleep disorders, including sleep apnoea, finds that engaging in exercise enhances sleep quality in multiple ways: Physical activity during the day (but not in the evening) increases the production of melatonin, the hormone associated with drowsiness and sleep onset, for example.

Even a small amount of physical activity can improve sleep, and that can have a ripple effect on daytime fatigue and general well-being.

If you're concerned about travel and how it will affect your sleep apnoea treatment, talk with your healthcare provider before your trip.

The Takeaway

• Travelling when you have sleep apnoea can be challenging, in part because travelling with a CPAP machine can be difficult.
• Jet lag can throw off your sleep schedule, potentially contributing to more sleep apnoea symptoms.
• Certain strategies can help with travel, such as adjusting to a new time zone in advance, using a travel CPAP machine, and getting exposure to natural sunlight.

https://www.everydayhealth.com/sleep/travel-tips-for-sleep-apnea/