Last week we looked at the effects of chronic sleep deprivation on physical and mental health. This week, we focus on practical strategies that can help improve sleep.
Start with when you wake up, not when you go to bed.
Many people trying to improve sleep focus on bedtime, but research suggests a consistent wake time is often more effective. The body’s internal clock responds strongly to wake time, and keeping that schedule consistent — even on weekends — can help regulate sleep patterns.
If you wake up at 3 a.m. and cannot fall back asleep, avoid lying in bed worrying.
Sleep experts recommend getting out of bed after about 20 minutes if sleep does not return. Move to a comfortable chair, read something light or practice relaxation techniques until you feel sleepy again.
Caffeine and alcohol can also affect sleep quality.
Caffeine can remain in the body for hours, meaning even afternoon coffee may interfere with sleep. Alcohol may help people fall asleep faster, but it often disrupts sleep later in the night and can contribute to middle-of-the-night waking.
If sleep problems persist for weeks or months and begin affecting mood, relationships or daily function, it may be time to seek professional help.
Effective treatments for insomnia exist, including non-medication approaches that can significantly improve sleep quality.
If you or someone you know is experiencing a mental health crisis or having suicidal or homicidal thoughts, call or text 988 or go to the nearest emergency room for immediate assistance.
