We all need quality sleep to stay healthy and prevent insomnia. Unfortunately, over half of us have trouble sleeping, restlessly tossing and turning in bed all night. However, there are some things we could do to increase sleep drive and use our circadian rhythm to prevent insomnia and wake up recharged in the morning.
What are sleep drive and circadian rhythm?
Sleep drive is the internal pressure for the need to sleep that builds up as the amount of time we are awake increases.
Circadian rhythm is colloquially known as your “body clock,” and it drives the timing for the release of different biochemicals that signal body activities. For sleep-wake cycles, environmental cues like light signals alertness to our brain when it’s time to be awake, while darkness tells our master clock to start the production of melatonin, a hormone that promotes sleep.
Sleep drive along with our circadian rhythm helps give us a restful, restorative sleep.
Regular sleep/wake schedule
Try to keep a regular sleep schedule, even on weekends and days off. While it might be tempting to stay up late and get up late on the weekends, that can make it hard to revert back to getting up early for work or school.
Light to help wake up during the day
This will help keep your circadian rhythm on track so that you’re ready for bed at night. For example, use a SAD light (a special lamp designed for Seasonal Affective Disorder) if you have trouble with winter depression or feel sluggish in the winter months. Or go outside and spend some time in the sun—even if it’s overcast, you’ll still be getting some light!
Movement
One way to increase your body’s natural sleep drive is by getting up and moving around. This doesn’t mean that you should exercise before bedtime. Exercising in the morning or any time of the day can contribute to a more restful sleep. If you are exercising in the evening, consider just taking a walk around the block or doing some light stretching exercises before heading off to bed.
Social interaction to light up the brain
Social interaction increases serotonin levels in the brain, which promotes relaxation and reduces anxiety. So, make plans to spend time with friends or family members. If time is tight, at least spend some time chatting on the phone, texting, or messaging those you’re close to, but shut off all backlit screens a couple of hours before bedtime.
Avoid caffeine eight hours before bedtime
Caffeine has been proven to interfere with your ability to fall asleep at night because it affects your circadian rhythms. This means that caffeine will make you feel more alert when you should be winding down and getting ready for bed. Some people are more sensitive to caffeine than others, but ideally, you’ll want to avoid having any caffeinated drinks at least eight hours before going to bed.
Get help with Traditional Chinese Medicine
These are just some of the tips I often recommend to my patients who are struggling with insomnia, though they are good ideas for anyone wanting to get the most out of their sleep time. But sometimes lifestyle tips simply aren’t enough.
Anxiety, depression, overthinking, and worry can keep your brain awake when you really want to be snoozing. Hormonal changes and imbalances can cause night sweats, mood swings, and insomnia. Sleep apnea disrupts your sleep, leaving you still exhausted in the morning. Digestive issues and urinary issues can cause discomfort and have you running into the bathroom in the middle of the night. Pain makes it tough to find a comfortable sleeping position and then wakes you when you move (or don’t move) through the night. And sometimes you can’t sleep for unknown reasons.
That’s a lot of possibilities causing insomnia, but the good news is that TCM can cover a wide range of issues! When I see a patient who struggles with insomnia, the goals are to address the underlying health issues that may be contributing and then calm the nervous system to support restorative sleep, using acupuncture, Chinese herbal remedies, supplements, and nutrition recommendations.
So, if you dread bedtime and aren’t feeling rested when you wake up in the morning, it’s really time to make some changes and seek help. After all, good sleep can make the difference between a good day and a bad day, and good health and poor health. Book yourself in so you can enjoy your zzzzzzzzzzzs.
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