From Restless to Rested: How to Build an Effective Nighttime Routine to Tame Anxiety-Induced Insomnia
It’s been a long day and it’s time to go to bed but you’re wired, your mind is racing with to-do lists, you’re revisiting events or conversations you had at work or with family, and you can’t seem to settle your mind. You find yourself scrolling through your phone or put on a show to distract yourself and the next thing you know its 1am and you’re counting down how many hours of sleep you can squeeze in before your alarm goes off in the morning. You wake up groggy, unrested, grab your coffee and power through your day only to repeat the same pattern again in the evening. Sound familiar?
We all know the importance of a good night’s sleep. Quality sleep is crucial for our physical health, emotional wellbeing, and mental clarity. Achieving restful sleep isn’t just about the number of hours we stay in bed but also about the quality of sleep we have on a consistent basis. How do we set ourselves up for a good night’s sleep and tame insomnia? A great place to start is your sleep hygiene and the power of a solid nighttime routine. Below we’re going to explore some practical tips and strategies to creating good habits for restful and rejuvenating sleep.
Create a Consistent Sleep Schedule: One of the fundamental elements of sleep hygiene is maintaining a regular sleep schedule. Aiming to go to bed and wake up around the same time most days even on weekends can help regulate your body's circadian rhythms, which ultimately makes it easier to fall asleep and wake up naturally overtime. When your body expects to sleep and wake around those times, your natural regulation of melatonin and cortisol will work in tandem to help you feel sleepy around your bedtime and alert around your wake time. Consistency reinforces a healthy sleep-wake cycle, which will support better sleep quality. This one takes time!
Indulge in a Relaxing Bedtime Routine: Romanticize your bedtime routine. Switch bright lights to dim ones (i.e. salt lamps, candles, or simply reduce the amount of lighting in your space). Ditch anything stressful and switch to calming activities before bed so your body understands it’s time to wind down. This means, no work-related activities (especially in the bedroom), no cortisol spiking TV shows/movies etc. Experiment with different routines to find what works for you to help you feel calm and grounded. Examples include reading a book, taking a warm shower or bath, gentle stretching, an evening stroll, listening to soothing music, meditating, spending quality time with your love ones/pets etc.
Set Up a Solid Sleep Environment: Optimize your sleep environment to create a peaceful and conducive atmosphere for rest. Make sure your bedroom is cool, quiet, and dark. Use blackout curtains or an eye mask if needed, earplugs or white noise machines to minimize noise disturbances, and consider investing in a comfortable mattress and pillows that support your body properly. Ensure your bedroom is tidy and clutter free. Clean up and close your work space especially if it’s close by your bedroom and try to keep your work environment separate from your bedroom.
Avoid Stimulants and Heavy Meals: Certain substances can disrupt sleep patterns and make it difficult to fall asleep or stay asleep. Avoid consuming caffeine ~12 hours before your bedtime. It can take up this much time for caffeine to fully clear the body in some individuals. Additionally, try to avoid heavy meals close to bedtime (at least 2-3 hours) as this can cause discomfort and disrupt digestion, making it harder to relax and fall asleep peacefully.
Limit Exposure to Screens: The blue light emitted by our electronic devices like our phones, laptops, TV’s etc. interfere with the body's natural sleep-wake cycle by suppressing melatonin production which is a hormone that tells our body it’s time for bed. Aim towards limiting screen time in the evening, ideally at least an hour before bed. Instead, turn to your relaxing nighttime routine mentioned above. If you need to use electronic devices, consider using blue light filters/apps or wearing blue light-blocking glasses to reduce the impact on sleep quality.
Exercise Regularly: Regular exercise has been shown to improve sleep quality. Engaging in moderate-intensity exercise can help regulate your sleep patterns and promote a deeper, more restful sleep. Whether you choose to exercise in the morning or evening is up to you. This may require some experimentation to see which works best for you and supports your sleep optimally. Choose something you enjoy so you’re more likely to maintain it as sustainable habits are the goal.
Manage Stress and Worries: Consider incorporating relaxation techniques such as deep breathing exercises, meditation, and/or journaling to help calm the mind. Making lists before bed of to do’s for the next day can be beneficial to settle a racing mind. Further, ensuring you take breaks throughout the day to check like going for a walk during your lunch break, or doing a quick breathing exercise or meditation as needed to simply check in with yourself can prevent stress and worries piling up in the evening.
Herbal Medicine and Supplemental Support: Once we’ve addressed the foundations of good sleep hygiene, we can look to herbal and supplemental tools for additional support. Some of our favourites include magnesium, GABA, valerian root, lavender, passionflower, and chamomile. Make sure to speak to your naturopath before starting a new product to make sure it’s the right fit for you.
Acupuncture: Sometimes the body needs additional support and acupuncture can be a great adjunctive treatment to help calm the nervous system and offer additional relief from anxiety and insomnia.
Overall, creating a good sleep routine is essential for nurturing healthy sleep patterns and maximizing the benefits of restorative rest. By optimizing your sleep hygiene and utilizing additional tools like herbal medicine, supplements, and acupuncture customized to your unique needs and physiology, we can work towards a better rested system and a more energized day. Remember, it may take time for your body to adjust to these changes, so be patient and persistent in implementing your new sleep hygiene routine and reach out to a naturopathic doctor for more specific support.