If you suffer from chronic insomnia, you have likely worked with your doctor or a sleep specialist to help you get more quality sleep. But sometimes life can thwart your best sleep plans. Travel, a newborn, shift work, and other disturbances can get in the way of your insomnia habits.
Start from the back
Sleep interruptions can be difficult for anyone. But if you have chronic insomnia, you are already behind the curve.
“They don’t have the same sleep reserves,” says Tracy Chisholm, a sleep medicine psychologist at Portland VA Medical Center. “You will probably find it even harder to recover from additional sleep disturbances because you have already had difficulty working with less than a full tank.”
You’re also more likely to dwell on the sleep you lose, which can create a negative feedback loop. “In other words, you worry more,” says Chisholm. “And guess what, what definitely doesn’t help to improve your sleep? Worries. That can become a vicious circle. “
Prepare for disruptions
There are practical steps you can take to prevent or manage sleep loss in situations that are beyond your control. You can also try to adjust your mindset.
“Many people go into scenarios like traveling assuming they have trouble sleeping, but sometimes changing the environment can actually help you sleep better,” said Ina Djonlagic, MD, neurologist and sleep specialist at Beth Israel Deaconess Medical Center.
Bottom line: don’t expect the worst, but practice good habits to prepare yourself in the event that something goes wrong.
This will get you back on track if certain situations mess up your sleep schedule.
Travel and time changes
Different time zones, weird beds in weird rooms, environments that aren’t comfortable – there are many ways that travel can keep you from getting your ZZZs. Before you travel, try these tips:
Get away from jet lag. Slowly adjust your sleep schedule at home before you leave.
“About a week or two before departure, start shifting your bedtime and wake-up times in small increments to better match your destination time zone,” says Chisholm.
If you’re really far away, wait until you get there and then stick to the local eating and sleeping times, says Chisholm. Go to bed when night falls and get up when it is light.
Try temporary aids. Some people find a low dose of melatonin or limited exposure to light helpful when traveling. “Timing these interventions right is key to being effective,” says Chisholm. “Consult a sleep specialist if you are interested in any of these approaches.”
Living with a newborn. Babies do not spare anyone from insomnia. You are at the mercy of your newborn’s sleep-wake rhythm, which will not be identical to yours. “Babies have much shorter sleep cycles than adults – 50 to 60 minutes as opposed to our 90 to 110 minute cycles,” says Chisholm. Babies also need to eat every 2 to 3 hours.
The key is to sleep well when you can, knowing that things are getting better and better. You can try:
- Sleep when your baby is asleep.
- Build up breast milk reserves by pumping between meals, and ask a partner, friend, or family member to take care of feeding when you sleep.
shift work
The term “shift work” can include evening, cemetery or morning shifts as well as fixed or changing working hours. Rotating schedules that change from one day to the next are usually the worst for sleep. If you spend your days and nights on flip flops, it can affect your health.
“Unregulated schedules are so tough that my best advice is to try and find a different schedule that better suits healthy sleep patterns,” says Djonlagic. If that just isn’t possible, here are a few things you can try:
- Maintain the same bed, wake and meal times every weekday, including your days off. This helps adjust your internal clock to your work schedule.
- After work, give yourself enough time to relax before trying to fall asleep. Don’t just come home and crash.
- Use ear plugs or white noise to help you fall asleep and stay asleep without interruption when you sleep during the day. You can also wear an eye mask and use blackout curtains.
- Stay ahead of your brain. “If you commute home while the sun is rising, wear blue-light glasses so your brain doesn’t think you’re about to start a new day,” says Chisholm.
Emphasize
Stress activates your fight-or-flight response, which is not at all restful. In fact, it prevents sleep.
“From your body’s perspective, it’s like trying to sleep with a saber-toothed tiger lurking right outside your den,” says Chisholm. She recommends these tips:
- Create a relaxing sleep routine to follow every night. Make sure the final steps of this routine include a non-stimulatory activity that you enjoy. “I recommend that people with insomnia read often, listen to audio books or soothing music, or practice relaxation techniques,” says Chisholm.
- Avoid watching the news or discussing intense topics just before bed. Doing these things can keep your mind and body from feeling relaxed.
- Exercise regularly, but make sure you finish at least a few hours before bed.
- If you’ve got a lot on your mind, write it down at least an hour or so before bed so your brain can “let go” for the rest of the night. You can always go back to your notes in the morning.
- Consider seeking support from family, friends, or professionals to help you manage stress.
“The most important thing is that if you have chronic insomnia, don’t wait to get treatment – especially if you’re expecting more insomnia,” says Chisholm. “Addressing chronic insomnia first will help you cope with these common sleep disorders.”
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